In the ever-evolving landscape of fitness and nutrition, the quest for rapid body fat loss remains a prominent goal for individuals striving to transform their physiques and enhance overall health. While traditional approaches such as exercise and dietary adjustments undoubtedly play pivotal roles, the integration of scientifically substantiated ingredients has emerged as a catalyst for accelerating the fat loss process and optimising outcomes. In this comprehensive guide, we delve into the profound effects of key ingredients, including conjugated linoleic acid (CLA) powder, the Innoslim® proprietary blend, L-carnitine L-tartrate, grains of paradise extract, dihydrocapsiate, gamma-butyrobetaine ethyl ester HCL, along with supporting compounds such as gelatin, silicone dioxide, magnesium stearate, and titanium dioxide.
Conjugated linoleic acid, primarily derived from safflower oil, is a naturally occurring fatty acid celebrated for bolstering fat loss while preserving lean muscle mass. Rigorous research underscores CLA's ability to augment metabolic rate, promote fat oxidation, and inhibit the proliferation of fat cells. By incorporating CLA powder into one's supplementation regimen, individuals can optimize their body's fat-burning potential, expediting progress toward their desired physique.
Innoslim® represents a pioneering blend of extracts from Astragalus membranaceus and Panax notoginseng, meticulously formulated to fortify weight management endeavours and support metabolic vigour. This proprietary blend operates synergistically to regulate blood glucose levels, heighten insulin sensitivity, and augment lipid metabolism. By stabilizing fluctuations in blood sugar and enhancing the efficient utilisation of energy, Innoslim® serves as a formidable ally in reducing the accrual of body fat and fostering holistic well-being.
L-carnitine L-tartrate stands as a revered amino acid compound cherished for its pivotal role in facilitating the transport of fatty acids into the mitochondria, where they undergo oxidation to generate energy. By amplifying the availability of fatty acids for energy production, L-carnitine L-tartrate augments fat metabolism mitigates fatigue, and fortifies endurance during physical exertion. Including this ingredient in one's supplement arsenal can intensify efforts toward fat loss and optimize exercise performance.
Grains of Paradise, a species of the ginger family, contain bioactive compounds that stimulate brown adipose tissue activity, leading to increased energy expenditure and fat burning. This thermogenic effect, coupled with its ability to improve insulin sensitivity, makes grains of paradise extract a potent fat-loss catalyst, helping you achieve your goals faster and more efficiently.
Derived from sweet peppers, dihydrocapsiate is a non-pungent capsaicinoid with thermogenic properties. By activating thermogenesis and enhancing fat oxidation, dihydrocapsiate boosts metabolic rate and facilitates fat loss without the uncomfortable side effects often associated with spicy foods. Incorporating dihydrocapsiate into your supplement regimen can amplify fat-loss efforts while promoting overall well-being.
Gamma butyrobetaine ethyl ester HCL, a precursor to carnitine biosynthesis, enhances the body's capacity to produce L-carnitine, promoting fat metabolism and energy production. By supplementing with gamma-butyrobetaine ethyl ester HCL alongside L-carnitine L-tartrate, individuals can optimize carnitine levels and further enhance fat metabolism and energy production.
In conclusion, the integration of scientifically validated ingredients such as conjugated linoleic acid powder, the Innoslim® proprietary blend, L-carnitine L-tartrate, grains of paradise extract, dihydrocapsiate, and gamma-butyrobetaine ethyl ester HCL holds tremendous promise for revolutionizing the fat loss journey. By harnessing the synergistic effects of these potent compounds, individuals can elevate their metabolic rate, intensify fat oxidation, and attain their fitness objectives with enhanced efficacy. Nonetheless, it is imperative to complement supplementation with a balanced diet and consistent exercise regimen for optimal results. Embrace the transformative potential of these cutting-edge ingredients, and embark on a journey toward a leaner, healthier you.
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First thing's first – let’s set some real talk goals. Think SMART: Specific, Measurable, Achievable, Relevant, and Time-bound. Want to drop a size? Add pounds to your deadlift? Write it down, make a plan, and commit. Remember, Rome wasn't built in a day, and your dream bod won’t be either. Patience is key.
Weeks 1-4:
Fueling your gains isn't just about what you lift, but what you eat. A mix of proteins, carbs, and good fats is where it’s at. Think chicken, fish, brown rice, sweet potatoes, avocado – the good stuff. And hey, treat yourself occasionally, no one’s perfect.
Supplements:
Weeks 5-8:
Time to sweat, team! Mix strength and cardio for the ultimate one-two punch. Lift those weights – hello, compound movements – and don’t skip cardio. It keeps your heart healthy and burns extra calories.
Supplements:
Weeks 9-12:
Consistency is your BFF in the fitness game. Stick to your plan, but listen to your body. Rest days are just as important as beast mode days.
Supplement:
Every two weeks, check in with yourself. Are you hitting your goals? Need to tweak your diet or workouts? This journey’s about you, so make it work for your life.
And there you have it – a 3-month plan to kickstart or boost your fitness journey. Remember, it’s about progress, not perfection. Keep at it, stay positive, and don’t forget to swing by Supplement Xpress for all your supplement needs. Let’s crush these goals!
]]>Studies indicate that doing more sets (like multiple sets) is more effective for muscle growth than doing fewer sets (just one, for example). So, how many sets do you actually need?
A recent study looked at different training volumes: low (less than 5 sets per week), moderate (5-9 sets per week), and high (10+ sets per week).
They found that doing at least 10 sets per week doubled the muscle growth compared to doing less than five. Even the super simple approach of doing less than 5 sets still gave reasonable gains at 5.4%.
This is perfect for those struggling to find time between work, travel, and family for the gym. You can still progress by shortening your sessions or working out less often, which makes your training more focused and intense.
You might believe working out a ton is the only way to stay in shape, but that's not the case. You don't have to exercise every day like an Olympic athlete.
For most folks, doing three weekly workouts, lasting 30 to 60 minutes each, is sufficient to stay healthy. And hey, even a daily brisk walk can make a difference if you're not super active.
Think of it as finding the perfect amount for your fitness goals, your Minimum Effective Dose (MED). If you want to live longer, aim for 150 minutes of moderate exercise every week. That could be as simple as three short 10-minute walks each day.
To build strength, three one-hour sessions each week where you really put in effort – not just counting reps – can get you great results. If you're focusing on your heart health, try high-intensity interval training (HIIT) twice weekly.
And don't forget about flexibility! Try dynamic stretching like high knees or arm circles if you want to limber up before a workout. When you're doing exercises, work your muscles through their full range of motion – it helps boost flexibility.
Remember, it's about finding the right balance for your goals, not doing too much or too little.
When you lift things, remember four simple rules:
How often you work out and how much you do are important in training. New findings suggest that you can get similar results working out once a week compared to more often, as long as the total weekly workout amount is the same.
If you match the total workout volume, whether it's the number of times you lift or how much weight you lift, the impact on getting stronger or building muscles is the same, regardless of how often you work out.
Working a muscle once a week gives similar strength gains as working it at least three times a week, as long as the total workout amount is equal.
For those who don't want to exercise, doing short sessions more frequently, like 15 minutes at a time, works just as well. This is because these short workouts have similar benefits to traditional longer ones, mainly because of the total weekly workout volume.
Looking at the least you need to do, some studies show that doing just one set three times a week is enough to get stronger and build muscle. This is especially good for beginners and older folks.
Even for those who already work out, doing just one set of 6–12 repetitions two to three times a week with a moderate amount of weight is the least you need to increase strength.
While doing more workouts is generally better for building muscles, you can still get stronger and build muscle with fewer weekly sets (less than 5 sets). However, it's a bit unclear what "less than 5 sets" really means, so it's suggested to aim for at least 4 sets per muscle.
If you're thinking of doing more, consider how much time you want to spend versus how much more muscle you might gain.
How much weight you use (training load) is important in strength training. Experts recommend a range of repetitions, like 6 to 12 reps, to strengthen and build muscles. Using heavier weights is a good idea if you're short on time.
Recent studies show that you can still grow muscles using light weights if you put in a lot of effort and do enough sets. But, for those already used to lifting weights, using heavier ones is better for getting stronger.
If you don't have much time or have joint problems, using lighter weights can be a good option, especially if you're working out at home. So, even if it's heavy or light, the key is to put in the effort to make your muscles work.
The best rest time between exercises can vary based on how long you've been training, the type of muscles you have, and your genes. Studies say that if you want your muscles to grow, taking short breaks of 30-60 seconds between sets with moderate effort is good.
Also, if you want to get stronger quickly, a rest of about 1 minute between exercises works well.
Create an efficient workout routine by selecting one exercise from each category - push, pull, and legs - daily. Begin with a warm-up, followed by 2 sets of 6 reps for each chosen exercise.
Maintain an intensity level of 70-85% of your one-repetition maximum (1RM), pushing yourself during the final set while ensuring proper form. Allow a 1-minute rest between sets to optimize performance.
Lift twice a week, ensuring at least a 2-day gap between sessions. The entire workout, inclusive of breaks and a 3-minute warm-up, wraps up in just 20 minutes.
Pull:
Push:
Legs:
Here are some efficiency tips to get better at it:
You can save time by following these 3 best time-saving methods:
When we want to build muscles, it's important to have more protein coming in than going out. After we exercise, our muscles work best to grow. Our muscles get bigger over time if we do activities like lifting weights or bodyweight exercises and eat well.
As we age, we should eat more protein, especially around 50 years old, about one gram for every kilogram we weigh, to keep our muscles strong.
If we regularly exercise, we need more protein than what's usually suggested. If you are lifting weights or training for events like running or cycling, you should aim for 1 gram of protein per pound of lean body mass.
If meeting these protein requirements through whole foods becomes challenging, individuals may consider supplementing with high-quality protein sources to support their fitness goals.
Doing at least 10 sets per muscle group each week with reps between 6-12 is ideal to see muscle growth. If tight, focus on efficient compound exercises like squats and deadlifts that work for multiple muscle groups. Consistency over time is key for midlife gains.
For those with busy schedules, choosing a more efficient training program is better than sacrificing sleep. Remember, maintaining just one-third of your usual training volume per muscle group can keep your muscles in good shape. It's a smart choice when time is limited—maintaining is better than losing.
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To comprehend the feasibility of losing fat and building muscle simultaneously, it's crucial to understand the body's energy dynamics. Fat loss generally requires a caloric deficit, while muscle building necessitates a caloric surplus. Is it possible to create an environment that accommodates both? Yes, In the world of military service, where physical fitness is non-negotiable, the dual objective of losing fat and building muscle is not only possible but essential.
Losing fat and building muscle simultaneously, known as body recomposition, requires a nuanced approach. Military-age men, listen up! Achieving and maintaining an optimal body composition – the right balance between muscle mass and body fat – is a battle worth fighting. Traditionally, fitness goals have been divided into two categories: bulking (muscle gain) and cutting (fat loss). However, recent studies and advancements in fitness science suggest that with the right approach, it's possible to pursue both objectives concurrently. it involves strategically cycling between caloric surpluses for muscle growth and caloric deficits for fat loss. Your mission: to sculpt a lean, strong physique without compromising performance.
The cornerstone of simultaneous fat loss and muscle gain lies in a well-balanced and strategic nutrition plan. Protein is the building block of muscle, while a slight caloric deficit supports fat loss. Military men, in particular, need adequate protein to repair tissues and support recovery. Ensure you're consuming an adequate amount of high-quality protein sources with each meal. This not only promotes the synthesis of muscle proteins but also contributes to a feeling of fullness, facilitating adherence to a caloric deficit. Aim for at least 1.6 to 2.2 grams of protein per kilogram of body weight.
Protein-Rich Foods for Uniformed Professionals:
- Lean meats (chicken, turkey, lean beef)
- Fish and seafood
- Eggs
- Dairy products (low-fat or fat-free)
- Legumes and beans
Adopt a tactical approach to caloric intake. Rather than sticking to a constant caloric intake, consider implementing strategic caloric cycling. The first step is to find the right caloric balance. A slight caloric deficit is essential for fat loss, but not at the expense of muscle growth. Consult with a nutritionist to determine the optimal caloric range tailored to your needs and goals. On workout days, aim for a slight caloric surplus to provide the energy needed for training and muscle growth. On rest or low-intensity days, create a moderate caloric deficit to promote fat loss.
Supplements can aid in achieving optimal results. Protein supplements, branched-chain amino acids (BCAAs), and omega-3 fatty acids can support muscle growth, recovery, and overall health.
Nutrient timing plays a pivotal role in body recomposition. Fueling the body with the right nutrients at the right times can optimize muscle protein synthesis and enhance fat oxidation. Distribute your macronutrients strategically throughout the day. Consume carbohydrates around your workouts to fuel intense training sessions and prioritize healthy fats for overall well-being. This targeted approach ensures sustained energy levels and supports muscle growth.
Resistance training is non-negotiable for those aiming to build muscle. Emphasize compound movements such as deadlifts, squats, and bench presses, prioritize exercises that involve multiple muscle groups simultaneously and progressively overload your workouts by gradually increasing the intensity. This sends a signal to your body to prioritize muscle retention and growth. This not only stimulates muscle growth but also enhances overall strength and functionality crucial for military duties.
Integrate High-Intensity Interval Training (HIIT) into your cardiovascular regimen to enhance metabolic rate and facilitate fat burning. HIIT is effective in burning calories and promoting fat loss while minimizing the potential for muscle catabolism Incorporating brief, high-intensity bursts of exercise punctuated by short rest intervals can prove transformative, serving as an effective strategy for both fat loss and cardiovascular fitness enhancement. High-Intensity Interval Training (HIIT) is an efficient choice, as it preserves muscle mass while promoting fat burning.
Continuously challenge your muscles to adapt and grow by gradually increasing the intensity of your workouts. Attain this by increasing the load during your weightlifting sessions, increasing repetitions, or adjusting the tempo of your exercises. This ensures that your body doesn't plateau and continues to evolve.
Uniformed professionals often face rigorous schedules, making recovery paramount. Ensure adequate sleep, as it is during rest that the body repairs and grows. Sleep is Non-Negotiable. Prioritize your recovery with sufficient sleep. It's during the restful hours that your body repairs and grows. Quality sleep is essential for hormone regulation and muscle recovery. Aim for 7-9 hours of quality sleep each night to maximize the benefits of your hard work. It allows your body to recover, regenerate, and regulate hormones crucial for both fat loss and muscle growth.
As a modern warrior, stress is an ever-present adversary. Chronic stress can hinder your progress both in terms of fat loss and muscle gain. Equip yourself with stress management tools. Whether deep breathing exercises, meditation, mindfulness practices, or time spent in nature, reducing stress is pivotal for maintaining hormonal balance and optimizing your body's composition.
Water is your ally in this battle. Stay hydrated to support overall health optimize exercise performance and facilitate the intricate processes of fat metabolism. Dehydration can impede progress, so keep that water bottle within reach.
Military professionals often face unpredictable schedules. Prepare meals in advance to ensure access to quality nutrition, preventing reliance on unhealthy options during busy periods.
Consistency is the linchpin of success in any fitness endeavor. Results may not manifest overnight, but stay committed to your plan. Track your progress, celebrate small victories, and remember that this journey is about sustainable, long-term changes.
In the realm of fitness for military heroes, the mission to lose fat and build muscle simultaneously is not only achievable but essential for peak performance. By embracing the principles of body recomposition, refining your nutritional tactics, employing training techniques, and prioritizing recovery, you're equipped to forge the elite physique that matches your dedication to service. Warriors in uniform, the battle for peak performance begins now – march forward with determination, and let your physique reflect the elite hero within!
Remember, it's not just about looking fit; it's about being functionally strong and resilient in the demanding roles of soldiers, police officers, and firefighters. Stay fit, stay strong, and salute to your health!
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Throughout the years, many different methods have been used to help people induce weight loss. Some of these methods include the Keto Diet, Weight Watchers, going vegetarian, and countless more. Amidst recent research, Intermittent Fasting has been proven to not only help you lose weight but also reduce your chance of developing certain diseases. What is Intermittent Fasting, and is it a safe option for you?
You may be used to diets and programs telling you what to eat, but in the case of Intermittent Fasting, it relies heavily on when you eat. With this form of eating, you will only eat at certain times of the day instead of whenever you feel hungry.
Whenever you eat, you are taking in calories. Intermittent Fasting works by allowing your body to burn fat once you have used the calories from the last meal you ate.
There was once a time when weight was much easier to maintain by people in the United States. This is thought to be because of the rise in use of technology used in society. Even only 50 years ago, Americans weighed less on average as there wasn’t constant access to technology. The television didn’t play at all hours of the day, the internet did not exist, and they didn’t have access to apps such as GrubHub that delivers food to your home at the click of a button!
With constant access to TV, the internet, and food delivery apps, it’s easier than ever to stay up late and indulge in high calorie foods. These same calories can lead to substantial weight gain and potentially heart disease, obesity, and type 2 diabetes.
Using Intermittent Fasting can be a great way to help manage weight, prevent diseases, and manage chronic illnesses such as irritable bowel syndrome, high cholesterol, and arthritis. Although fasting has its benefits, it is not meant for everyone.
As with any diet, you should check with your healthcare provider to make sure that it is safe for you. Here is a quick list of people who should steer clear of Intermittent Fasting:
As long as you are not in this category and have talked to your doctor, Intermittent Fasting can be done safely as part of your normal routine.
Keep in mind that during this type of fasting, you may experience unsavory symptoms such as headaches, dizziness, nausea, and anxiety. If this happens, be sure to consult your doctor.
It’s true that Intermittent Fasting can help with weight maintenance and even loss, but this does not mean that all foods are created equal. With this method of eating, you must still be mindful of your diet to ensure you are eating foods that help nourish your body. This means that during your eating windows, you are not only consuming large amounts of fried, fatty, or sugary foods just because it is within the time you can eat. Enjoy the food, but keep the really good food in moderation!
While you are in your non-eating window, you are permitted no-calorie drinks such as water, tea, black coffee, and other zero-calorie drinks. There is no true limit to what you can or can’t eat on Intermittent Fasting, but if you are looking to maintain or lose weight, sticking with more “clean” foods is the way to go.
A great example of a diet to follow is a Mediterranean Diet. This kind of diet consists largely of fruits, vegetables, whole grains, and lean proteins, such as fish. Here are the food groups you should stick to while Intermittent Fasting:
You may be thinking, “How do I Intermittent Fast?” This kind of fasting does not fit into a single box and can be done differently as it all comes down to personal preference. Here are some of the top 5 popular eating patterns:
This type of eating involves fasting for at least 12 hours a day. Within this method of eating is the popular 16/8 method, where you would fast for 16 hours a day and then eat for the remaining 8. Within this timeframe, you can easily fit two or three meals if timed right.
Eating with the 5:2 method is a little different than most fasting methods and isn’t done every day. In this case, you would eat normally five days out of the week but then only eat between 500-600 calories for the other two days.
When thinking about Intermittent Fasting, this method might be what you think of. With Eat Stop Eat, you will go a whole 24 hours without eating once or twice a week.
If you are eating using Alternate-day Fasting, you will eat normally one day and then fast the next. If you are a beginner to this method, you can do a modified version where, on the fasting days, you limit yourself to 500-600 calories.
This method was founded in 2001 by a former member of the Israeli Special Forces, Ori Hofmekler. While eating the Warrior Diet, you will go 20 hours a day without eating a large meal, but then eat whatever you’d like the last 4 hours of the day. During the 20 hours of fasting, you can eat fresh fruit and vegetables, low amounts of dairy, hard-boiled eggs, and zero-calorie drinks.
This eating pattern isn’t for everyone, but here are some benefits that can come along with this style of eating:
Because this meal plan involves going long periods without eating, it can cause some unsavory side effects. Some of those may be:
Engaging in an Intermittent Fasting diet may help you lose weight if you engage in regular exercise and a healthy diet. It can also help reduce the risk of developing various diseases. This eating pattern can be harmful to certain individuals, so it is best to check with your provider before starting this diet.
]]>Let's dive into how you can create a killer workout and supplementation plan that'll get you where you want to be. No more guesswork, just straight-up gains!
Set Clear Goals and Expectations
First things first, bros and broettes – you gotta know what you're aiming for. Want to bench press your body weight? Run a 10K? Or maybe just feel more energized? Set some crystal-clear goals – SMART style (Specific, Measurable, Achievable, Relevant, Time-bound). This isn’t just about dreaming big; it's about making those dreams a doable reality.
Create a Personalized Workout Plan
One size doesn't fit all in the gym. Your workout plan should be as unique as you are. Whether you're into lifting heavy, HIIT, yoga, or a mix of everything, tailor your plan to what you love and what challenges you. Remember, variety is the spice of life – and fitness! Switch things up to keep those muscles guessing and growing.
Incorporate Proper Nutrition and Hydration
You can't out-train a bad diet, folks. Fuelling your body right is key to smashing those fitness goals. Eat a balance of proteins, carbs, and fats, and don’t forget your fruits and veggies. And hydration? It’s not just for camels – water is your best pal for keeping everything running smoothly.
Utilize Supplements to Enhance Performance
Supplements are the secret sauce to your fitness feast. They fill in the nutritional gaps and give you that extra edge. Whey protein, BCAAs, pre-workouts, and creatine – these are just a few of the MVPs from Supplement Xpress that can take your workouts from meh to monster mode!
Stay Consistent and Track Progress
Consistency is king in the gym kingdom. Stick to your plan, but listen to your body – rest when you need to. Tracking your progress is super motivating and helps you adjust as needed. Whether it’s a fitness app or good ol' pen and paper, find what works for you and keep those records tight.
Alright, team, armed with these tips, you're ready to hit the road to fitness success! Remember, it’s about the journey as much as the destination. Visit Supplement Xpress for all your supplement needs, and let’s make those fitness dreams come true. Stay strong, stay committed, and most importantly, have fun getting fit!
]]>Setting goals is like drawing a map for your fitness journey – it gives you direction and destination. But not just any goals – SMART goals: Specific, Measurable, Achievable, Relevant, and Time-bound. A goal like “I want to get fit” is great, but “I want to run a 5K in under 30 minutes by June” gives you a clear target to work towards. Here's a few examples you can use to build your own SMART Fitness Goals:
Weight Loss Goal: "Lose 10 pounds in 8 weeks by combining a daily calorie deficit of 500 through diet and a cardio routine of 30 minutes, 5 days a week."
Strength Training Goal: "Increase bench press strength by 15% in 12 weeks through a structured strength training program, targeting chest muscles twice a week."
Consistency Goal: "Work out 4 times a week for the next 6 weeks, focusing on a mix of cardio and strength training, to establish a consistent exercise routine."
Your body is your vehicle on this fitness journey, and what you put into it matters immensely. Focus on a balanced diet rich in proteins, carbohydrates, healthy fats, vitamins, and minerals. Supplements from Supplement Xpress, like whey protein or BCAAs, can be great additions, helping you meet your nutritional needs and recover faster. Our recommended beginner stack is:
It’s easy to get carried away with ambitious goals, especially at the start of the year. But setting unrealistic goals can lead to frustration and burnout. If you’re new to fitness, start with smaller, manageable goals. For the experienced gym-goers, challenge yourself but remember that progress takes time.
Keep a fitness diary or use an app to track your workouts, nutrition, and even how you feel. This record-keeping will not only keep you accountable but also help you see patterns and areas where you need to adjust – be it intensifying workouts, tweaking your diet, or even taking an extra rest day.
Rest is crucial. It’s during those rest days that your muscles repair and grow. Ensure you’re getting enough sleep, staying hydrated, and giving your body time to recover. Remember, self-care isn’t just physical – mental health is equally important in your fitness journey.
Setting out on your fitness journey with clear goals and a solid nutrition plan sets the stage for a year of achievements. Remember, it's about balance and finding what works for you. Visit Supplement Xpress for your nutrition and supplement needs, and here's to a year of health, happiness, and hitting those fitness milestones!
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult a healthcare provider before starting any new supplement or exercise regimen.
Creatine is a naturally occurring compound made up of amino acids, primarily found in meat and fish. It's also synthesized by the body, with the majority of creatine stored in skeletal muscles. It plays a crucial role in providing rapid energy during high-intensity exercise. While our body produces creatine, supplementing with creatine monohydrate can increase the levels in our muscles, leading to enhanced performance.
During intense exercise, the body rapidly uses ATP (adenosine triphosphate) for energy. Creatine helps regenerate ATP, allowing for a sustained supply of energy during high-intensity activities like weightlifting, sprinting, and HIIT (High-Intensity Interval Training). This enables you to push harder and perform better.
One of the main reasons athletes and fitness enthusiasts turn to creatine is its proven ability to increase strength and power. Numerous studies have shown that creatine supplementation leads to significant improvements in strength and power output by replenishing ATP (adenosine triphosphate) stores more efficiently, creatine allows you to perform more repetitions, lift heavier weights, and push yourself further during intense workouts. This increased strength and power output can also lead to greater muscle growth and improved overall performance.
Creatine has been widely studied and proven to promote muscle hypertrophy, or muscle growth. By increasing water content within muscle cells, creatine creates a more anabolic environment, leading to an increase in muscle size and volume. This can be especially beneficial for individuals looking to build lean muscle mass and achieve a more sculpted physique. Additionally, creatine may stimulate muscle protein synthesis, facilitating muscle growth over time.
While creatine is often associated with strength and power, it also benefits endurance athletes. By enhancing the body's ability to rapidly generate ATP, creatine can delay fatigue, allowing for prolonged, high-intensity efforts.
Creatine has been shown to reduce muscle cell damage and inflammation, potentially expediting recovery between workouts.
Emerging research suggests that creatine may have cognitive benefits, including improved memory and mental clarity. This makes it a potential asset not only in the gym but also in cognitive tasks and activities.
Many people choose to start with a "loading phase" of creatine supplementation, which typically involves taking 20 grams of creatine per day (divided into four doses) for 5-7 days. This saturates the muscles with creatine quickly.
After the loading phase, a maintenance dose of 3-5 grams per day is recommended to maintain elevated creatine levels in the muscles.
You can take creatine at any time of the day, but post-workout or with a meal containing carbohydrates and protein can enhance its absorption.
Creatine may increase water retention in muscles, so it's crucial to stay well-hydrated when using this supplement.
Potential Considerations and Precautions
While creatine is generally safe and well-tolerated, it's essential to consult a healthcare provider before starting any new supplement regimen, especially if you have pre-existing medical conditions.
Creatine is a powerful supplement that can elevate your gym performance to new heights. Its well-documented benefits in strength, muscle growth, endurance, and potential cognitive function make it a valuable addition to any fitness regimen. Remember to approach supplementation with care, consulting a healthcare provider if you have any concerns. With creatine as a tool in your fitness arsenal, you'll be on your way to achieving your fitness goals faster and more efficiently than ever before. So, go ahead, supercharge your gym sessions with creatine! Take a look at our large collection of creatine products here.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult a healthcare provider before starting any new supplement or exercise regimen.
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Ryse Supplements is a well-known brand that's all about pushing limits and achieving peak performance. Their pre-workout supplement, Godzilla, is a true powerhouse when it comes to enhancing muscle pump and vascularity. Packed with performance-boosting ingredients, Godzilla is here to elevate your workout experience.
Ingredient Breakdown (2 scoop):
Ryse Godzilla is all about delivering the pump you crave and the endurance you need to crush your workout. The generous dose of 11g of L-Citrulline malate helps boost nitric oxide production, leading to enhanced blood flow, muscle pumps, and vascularity. The synergistic blend of ingredients like GlycerPump™, Nitrosigine®, and L-Taurine further supports these effects, while caffeine provides a powerful energy kick to fuel your intense training sessions. Prepare yourself for an explosive workout experience with enhanced focus, and unrivaled endurance, allowing you to push beyond your limits and achieve mind-blowing muscle pump.
Huge Supplements lives up to its name with Wrecked, a pre-workout formula designed to push you past your limits and into new territory. If you're aiming for skin-splitting pumps and vascularity that turns heads, Wrecked might just become your new training partner.
Ingredient Breakdown (2 scoop):
Wrecked formula is a blend of high-quality ingredients geared towards unleashing your full potential. With 8mg of Citrulline Malate, your muscles are in for a treat as blood flow and nutrient delivery skyrocket. Agmatine Sulfate and Glycerol Powder complement the citrulline by further enhancing vascularity and muscle fullness. Beta-Alanine provides the tingly sensation you know means it's working, while the caffeine will give you the energy needed for a killer session. This powerhouse pre-workout guarantees a workout session filled with intensity and massive gains.
RAW supplements is a brand that knows the science behind performance enhancement, and their pre-workout CBUM Thavage is no exception. Don't let the playful name fool you; this supplement is serious about getting you the pump and vascularity you've been chasing.
Ingredient Breakdown (2 scoop):
Thavage's formula is designed to provide a balanced mix of pump-inducing and performance-boosting ingredients. The 6g of Citrulline Malate promotes increased blood flow, leading to enhanced muscle pumps and vascularity. The generous 2g dose of Glycerol Powder supports hydration and muscle fullness. Beta-Alanine and caffeine ensure you're primed for explosive power and strength for your workout. Get ready to commandeer your workouts and achieve unrivaled muscle pump and vascularity.
Inspired Nutraceuticals introduces DVST8, a pre-workout supplement that aims to ignite your performance and help you achieve sustained energy, laser-like focus, and unparalleled muscle pumps and vascularity. If you're seeking an inspired workout experience, this might be the supplement for you.
Ingredient Breakdown (per scoop):
DVST8's formula is carefully crafted to support your pump and vascularity goals. While its 4000mg of Citrulline Malate is slightly lower than some others on this list, it's still enough to enhance blood flow and muscle pumps. GlycerPump™ contributes to vascularity and muscle fullness. The inclusion of L-Tyrosine helps with focus, while caffeine provides the necessary energy kick for intense workouts. With these ingredients tucked away in this pre-workout, you’ll have endless endurance and a maxed out muscle pump in your arsenal.
Congratulations! You've now got the lowdown on the top pre-workout supplements that are set to supercharge your muscle pump and vascularity game. It's important to arm yourself with the knowledge to make the most of these supplements while also being mindful of potential pitfalls. To maximize the effectiveness of these pre-workout supplements, consider incorporating the following tips:
It's important to note that while these recommendations are specific to the pre-workout supplements available at Supplement Xpress, it's always advisable to consult with a healthcare professional before starting any new dietary regimen. Additionally, be aware of potential side effects such as increased heart rate, jitters, or sensitivity to stimulants.
Supplement Xpress offers a range of top-notch pre-workout supplements that can elevate your muscle pump and vascularity. You can choose from Ryse Godzilla, Huge Supplements Wrecked, CBUM Thavage, and Inspired DVST8 to experience explosive energy, enhanced focus, and extraordinary endurance OR you can always take a look at our full catalog of pre-workouts available at all 5 locations or online. Remember, we've done the research so you don't have to. Now it's your turn to unleash the full potential of your workouts and achieve the results you've always desired!
]]>Research shows that individuals who get less than 7 hours of sleep have lower testosterone, tend to have higher body fat ratios, and less muscle mass. Everyone from the elite athlete to average joe will benefit from a good night's rest. That’s why, in this Supplement Xpress blog post, we’re going to take you through three ways to improve sleep so you can kill it at the gym. Let’s get into it.
Look, we’re not going to list the common ways you’ve probably heard of. We all know that if you drink less caffeine during the day, improve your metabolism, and get into the habit of training your sleep will start to improve. At Supplement Xpress we want to provide you, the reader, with a more tailored approach to your health and fitness.
We sat down with our supplement and training experts to talk about how anyone can improve their sleep. Here’s what they came up with:
The first thing everyone needs to do is understand how your training affects your body, specifically, your metabolism. We know that metabolism is a fancy way of determining how your body burns calories (energy) throughout the day, but our supplement and training experts mention that time and intensity are crucial.
The duration of your workout ‒ also known as, how long you workout for, can make a huge difference in your sleep cycles. Longer workouts can help to promote a steady metabolic response, which can help promote deeper and longer sleep.
The intensity can also factor into how well you sleep. Intensity refers to how difficult your workout is. A low intensity might be something like incline treadmill walking, while a higher intensity could be something like a HIIT session at your local CrossFit gym.
Find the right balance between time and intensity and watch as your sleep cycle regulates and finds a natural rhythm. Our suggestion is to use both long duration (time) paired with low-intensity workouts (incline walking), as well as short-duration and high intensity. Both can be extremely valuable.
The quality and quantity of calories you eat in the evening can have a major impact on your sleep. When it comes to calories and sleep, the biggest variables are how fast you fall asleep, and how well you sleep. Research has been conducted on the effect of different foods as they rank on the glycemic index (a scale for how foods change blood sugar levels).
Some research showed that foods with a higher glycemic index (consumed 4 hours before bed) promoted a faster time to sleep (sleep onset latency). While it would be difficult to suggest that the average person should consume high GI foods like potatoes, white rice, and other starches before sleep, we can comfortably say that having quality carbohydrates with your dinner can help with sleep.
Things to consider about pre-sleep calories:
Remember: Balance in the quality and quantity of pre-sleep calories will help regulate how fast you sleep and how long you sleep.
Consistency is the king of weight training. Anyone can have one good workout or one good sleep. The main component of any great athlete, bodybuilder, strength athlete, runner ‒ is consistency.
Getting to sleep at the same time every night is crucial. Waking up at around the same time is also an important step to keep your circadian rhythm the same.
Understandably, for those readers who live in northern parts of the world, where the seasons change drastically ‒ this can be challenging. For those of us that live in southern climates with consistent night/day cycles ‒ get to sleep at around the same time every night and wake up at the same time every morning.
This doesn't mean that you cant sleep in from time to time and enjoy the comforts of your bed, but your aim should be a consistent 7-8 hours every night.
Check out our favourite sleep aid supplements.
Packed with amino acids like L-Tyrosine, L-Theanine, and L-Tryptophan, 5% Knocked the F*** Out is a purpose-built sleep aid supplement. While ingredients like Chamomile and Lemon balm help to promote a relaxed and calm feeling, the amino acids go to work internally stimulating sleep cycles.
5% Knocked the F*** Out is finished off with GABA, a non-protein amino acid that acts as an inhibitory neurotransmitter that can promote relaxation.
If you train hard, be sure to consciously optimize your sleep with potent supplements like 5% Knocked the F*** out.
Redcon Fade Out is another favourite of our supplement coaches because it has a high potency of sleep aids like GABA, L-Theanine, Valerian root, and MACA Pruriens. Fade out also subtly adds a ZMA complex (Zinc, Magnesium, B6) which has been extensively studied as a sleep aid and performance supplement for high-level athletes.
One cannot survive without the other. You can train as hard as you want, but without the proper recovery and sleep patterns, your body won’t be capable of optimal growth.
Be conscious of your workout structure. Keep an eye on time and intensity throughout the week. Watch your pre-sleep calories and be sure to keep your sleep times consistent.
Follow these three rules, supplement intentionally ‒ and watch as your lifts grow, energy levels spike, and caffeine obsession decrease.
]]>The tricky part is figuring out the best supplements for your goals. Not to worry, we know this is a common issue with a lot of people who step into the gym. That’s why we spoke with our supplements coaches and asked them a simple question ‒ what are the best supplements for building muscle?
In this blog post, let's talk about 4 supplements every athlete should have in their cabinet.
]]>The tricky part is figuring out the best supplements for your goals. Not to worry, we know this is a common issue with a lot of people who step into the gym. That’s why we spoke with our supplements coaches and asked them a simple question ‒ what are the best supplements for building muscle?
In this blog post, let's talk about 4 supplements every athlete should have in their cabinet.
The first one should come as no surprise to anyone who has stepped into the gym. Protein, along with fats and carbohydrates form the foundation of your caloric consumption. The tricky part about protein is getting clean, low-calorie, low-fat sources to fuel muscle growth.
Supplementing with a protein shake is a great way to consume high concentrations of protein without the excess calories that can come with some meats, fish, or legumes.
How Much Protein Should I have in a Day?
Depending on your level of fitness and the amount of physical stress you are putting on the body in a workout, you’d want to consume anywhere from 0.5-1g/protein per pound of body weight.
WEIGHT |
ACTIVITY LEVELS |
MULTIPLIER (LBP) |
TOTAL |
(220 lbs)100 kg |
High (4-5x/week) |
0.8-1 |
195g Protein/day |
(180 lbs) 80 kg |
Moderate (3-4x/week) |
0.66-0.8 |
130g Protein/day |
(130 lbs) 60 kg |
Low (1-2x/week) |
0.5-0.65 |
75g Protein/day |
You might be looking at this chart and thinking ‒ that’s a lot, why do I need that much?
Protein consumption will vary from person to person. Your intake should be dependent on how much you weigh, and how high your energy levels are. Your goal should be to have a decent quantity of protein that is also good quality.
High-quality protein supplements have a good concentration of protein/scoop, limit the number of fillers and junk, and have low calories.
Remember, protein is the building block of muscle. Your body needs additional protein in its system to:
The most important factor to consider is the stimulation of muscle protein synthesis - a precursor to the recovery of muscle.
Our second recommended supplement that everyone should have in their cabinet ‒ amino acids. Now you might have come across amino acids in your local supplement store.
BCAA ‒ also known as branched-chain amino acids is a formulation of L-Leucine, L-Isoleucine, and L-Valine in varying concentrations.
An important distinction to make between amino acids is that there are two main types; essential amino acids and non-essential amino acids.
Essential amino acids cannot be created by the body and must be consumed either through diet or supplementation.
Non-essential amino acids can be created by the body, but you can also supplement and obtain these through diet.
Most people will get what they need from their diet. The biggest difference when it comes to weightlifting or bodybuilding is that you can benefit from increased amounts of specific amino acids ‒ like L-Leucine (which can stimulate protein synthesis) or L-Theanine (which can promote deeper sleep).
Many athletes will benefit from a 2:1:1 ratio BCAA supplement, but those of you that are looking for more should look into a hybrid amino acids supplement like our recommended feature product, FALLOUT.
Creatine is the workhorse of supplements for bodybuilders. Not only does it have a long history of research backing up its claims, but creatine is also generally more inexpensive than other supplements.
What does creatine do?
When you exercise, your body utilizes energy from glycogen and ATP (adenosine triphosphate) to contract and relax the muscles. High-intensity exercises like heavy squats, bench press, skipping, sprinting etc will force your body to use a lot of ATP.
Your body's ability to regenerate this lost ATP is crucial for your success in the gym. When you supplement with creatine, your body synthesizes this into phosphocreatine, which can then be utilized again as energy sources for muscles during exercise.
Creatine is not only beneficial in supplements like pre-workouts, to increase the number of stored phosphates in your muscles, but it can also be beneficial after a workout to help promote faster recovery.
Supplementing with 3-5g of creatine monohydrate every day is a great way to volumize the muscles and promote greater strength gains.
The last supplement on your cabinet shelf should be some type of nitric oxide enhancer. Many of your exercise nuts will know that nitric oxide is in almost every cell in the human body.
Nitric oxide serves as a vasodilator ‒ opening up blood vessels to allow for more oxygen, nutrients, and blood to travel between muscles, organs and other systems.
So ‒ why should you supplement with nitric oxide enhancers?
The most simple answer is that supplements like L-Citrulline and L-Arginine help to promote greater muscle pumps, increase blood flow and circulation ‒ but they can also help to promote faster recovery.
The better your blood flow, the better your body is at transporting oxygen and nutrients around the body. This means you can recover faster and have higher intensity workouts to promote even more muscle growth
Many supplements work in conjunction with each other ‒ this is why supplement stacking can be so beneficial. When you combine a supplement like an amino acid with something like a nitric oxide booster, you have a potent blend that helps you recover faster, experience greater pumps in the gym, and overall ‒ hit your goals sooner.
Have questions ‒ come into any one of our stores and chat with one of our supplement coaches. We’d be happy to help you hit your strength and fitness goals!
]]>In this blog post, we’re going to take a close look at two game-changing supplements that can help you hit your spring goals.
We know from some of our earlier blog posts, protein is the building block of muscle growth. Along with carbohydrates and fats, protein makes up the bulk of your caloric consumption. That said, Protein isolate is the king of protein intake ‒ here’s why.
Protein isolate is a form of protein powder (sourced from whey) that has undergone specific filtration and processing to remove almost all of the lactose and fat from the powder. This means protein isolate is 90% protein by weight.
Since protein isolate is so high in protein concentration, each scoop of a protein powder contains a high amount of protein powder and a very low amount of lactose (a type of sugar) and fat ‒ both being compounds you want to limit if you are looking for weight loss and muscle growth.
Although there are a hundred different types of protein powders you could choose from, the best protein powders hit a few key criteria:
Chances are you might be starting to consider a summer shred. That is, starting to slowly lose weight in an effort to slim down and take off your winter bulk. In this case, you have a few options…
You could start to consume caffeine-rich supplements to boost metabolism, but this could also negatively impact your sleep ‒ and in turn, your body's ability to recover from difficult workouts.
The other option (one that we’d recommend) is to use non-stimulant fat burners like CLA and L-Carnitine.
CLA or Conjugated Linoleic acid is a weight loss supplement that can help to promote weight loss. CLA is a type of fatty acid (commonly sourced from safflower oil) that can help to reduce body fat stores.
L-Carnitine is an amino acid that serves to oxidize fat. In other words, L-carnitine helps your body to use fat as energy, instead of storing it. This means supplementing with l-carnitine can both fuel your workouts (by promoting fat as energy) and also help you to lose weight while reducing the amount of fat stored in the body.
Pairing CLA and L-Carnitine is a very popular method to lose weight, especially when combined with a structured workout routine that is going to push your metabolism.
This is a great solution because it is non-stimulant (it’s not going to keep you up at night) but both of these supplements are also beneficial for training.
Spring is a time for a change. Warmer weather, flowers blooming, and the sound of iron barbells clanking together brings smiles to our faces.
Hitting your goals can be a challenging experience, but take confidence in the fact that some supplements can give you an advantage. If you’ve been training hard in the gym and started to see some plateaus, visit your local Supplement Xpress or shop online to find the best supplement to suit your needs.
Think about this: Arnold Schwarzenegger would have never created his masterpiece physique if it wasn't for training partners and competitors. While a training partner may help you with 1-2 extra reps of bench press, a swolemate is something entirely different.
In this blog, let’s uncover the secrets of what a swolemate is and how you could push your training to the next level by finding one for yourself.
A swolemate is someone who is competitive, nourishing, intelligent, and hard-working. They’re not the guy sitting on their phone between sets. Instead, a swolemate is the guy planning out his workout program to be periodized while he is warming up.
Let’s put it this way, While a training partner may tell you that you need to eat more protein, your swolemate will invite you out to a new whole foods restaurant and show you the best high-protein foods on the menu ‒ they’ve got you covered and they know how to avoid common gym mistakes.
You see, a swolemate isn't just there to help you workout. A swolemate is the person you chose to help motivate you to become the best version of yourself ‒ inside and outside of the gym.
Now you might be thinking: “How can I find my swolemate?”
Choosing a swolemate is just like choosing a life partner. You want someone that can help you train on days when you’re sore, while also helping you to see the big picture during all your training sessions.
So what’s a swolemate? Well, You are.
When you show up at the gym and motivate the person next to you to train harder, while also helping the new guy to the gym, you’re acting like a swolemate.
If you’re reading our blog posts, you’re swolemate material.
Our guess is that you’re spending time researching different strategies to stay strong, healthy, and make consistent progress towards your health and fitness goals. Now imagine you had another person like yourself and they could help motivate you even more.
And no, If you think you can make it on your own, consider this:
Finding your dream swolemate doesn't have to be complicated. Sometimes your true swolemate is your best friend who you’ve already been training with. That said, our suggestion for finding your swolemate is to be open and outgoing with your training intentions.
If you are trying to make huge progress in your training but your current partner goofs around, it could be time to find someone new.
Be honest with your intentions and be open to training with someone you may have never met before. Hey, if all goes wrong, you can always approach the biggest guy in the gym and learn from the master.
Arnold Schwarzenegger had the likes of Frank Zane and Frank Columbo to train and compete with. Don’t get it twisted, this wasn't just a competition. Guys like this trained together, coached each other, and overall ‒ they had a synergistic relationship.
Each athlete compliments the next, just like some of our best supplements.
Yep, that’s right, some of our best fat loss supplements are swolemates as well. When paired together, supplements like L-Carnitine and CLA work better than in isolation.
You see, L-Carnitine works similar to fat oxidation. This is a fancy way of saying that it can signal your body to use fat as energy (typically our body uses glycogen as energy). On the other hand, CLA has the ability to provide a moderate boost in metabolism, enabling you to burn more fat (and overall calories) throughout the day. In combination, L-Carnitine and CLA work like swolemates, one oxidizing fat to be used as fuel, and the other boosting your metabolic rate ‒ helping you crush your fat loss goals.
At supplementxpress.com, we carry a variety of supplements that have L-Carnitine and CLA, either in combination or isolation, but our favourite products are Atomic Inferno Black and Atomic Inferno Natural.
Inferno Black is a flagship fat burner that helps to accelerate metabolism without the nasty crash that comes with high-caffeine fat burners. With 1000mg of L-Carnitine and 1000mg of CLA, Atomic Inferno Black could be your next best decision after finding your swolemate.
Inferno Natural is a completely stimulant-free option to help you burn fat and maintain an optimized metabolism. 1000mg of L-Carnitine and 1000mg of CLA help to start the fat burning fire, but 994mcg of chromium tops off the formula.
Chromium can help to regulate carbohydrate and fat metabolism, adding one more element to this supplement swolemate formula.
We wrote this post in the spirit of valentines day, but there is no joking around about training and nutrition. A dedicated workout partner that you can call your swolemate is sure to help you make progress in the gym and the same can be said for a complete and stimulant-free fat burner.
In the spirit of swolemates and valentines day, shop any two of your favorite supplements and get the second one 50% off with code SWOLEMATEBOGO
You’ve probably heard the bro talk around the gym about getting shredded. Most people think it’s all about having as little fat as possible on the body. In some cases, this is true, but for most people, getting lean and losing fat doesn't mean following a strict bodybuilding routine.
Getting shredded is the process of bringing your body to a manageable body fat percentage. Understand ‒ the athletes walking on stage at 5% body fat do this for one day. It's a very long process that involves a series of steps that lead your body to a peak level of physical aesthetics for a few hours ‒ this is not a long-term look.
In this article, we’re going to focus more on a long-term, manageable physique. Depending on your body type, a manageable body fat percentage is anywhere from 8-15%.
Before we can get into goals to help you get shredded, let's first understand some of the common mistakes people make.
Understanding how not to approach fitness is very important. Not only will you save time, (long-term) but making sure that you don’t make mistakes will help you to stay on track during the hard training days.
Here are four common mistakes people make when trying to get shredded.
This is an easy mistake to make. Calories are a unit of energy. We use the term calorie to define how much energy you will get from certain foods in specific amounts.
That said, calories are not the most accurate way to measure the food you are intaking. Macronutrients, on the other hand, provide a more specific and measurable approach to getting shredded.
Whenever you are trying to lose weight (and fat) you should aim to have an increase in protein consumption, a decrease in fat consumption, and a modification of carbohydrates (consume mostly vegetables, fruits, and some whole grains).
Calories only tell you how much energy you are consuming in an entire meal. Macronutrients help to break down the specific type of calories you are putting in your body.
Although an increase in intensity can help stimulate weight loss, most beginners will benefit more from strength training ‒ especially when we look long-term.
Building muscle (especially large muscle groups like legs and back) can help to burn more energy throughout the day while also enabling the athlete to train more complex exercises down the road.
If you’re just starting out in the gym, find a progressive strength training routine and use this for around 3-4 months to track your progress.
So many people get super excited about the workout and the nutrition and forget about sleep. Sleep has a direct impact on your physical performance in the gym but can also contribute to your habitual behavior.
A lack of sleep may cause you to overeat. In some cases, your body will stimulate your hunger hormones to consume more calories for energy. This can be avoided by getting a minimum of 7 hours of sleep each night.
There is no question about it ‒ caffeine can be a very good way to promote weight loss due to its diuretic properties (it forces you to lose water weight and increases metabolism). The problem is when people over-caffeinate and dehydrate the body.
In order for you to make the most of your workouts and nutrition, you need to consume the correct amount of water. If you over-caffeinate, you could start to see a decrease in physical potential due to dehydrated muscles.
Now that we have a decent handle on some of the common mistakes that people make when trying to get shredded, let's talk about 5 goals you can use to achieve your dream physique.
Let’s not overcomplicate things. It’s always best to try and start with something simple and manageable. Here are 5 starting goals for getting shredded.
We talked earlier about calories in vs macronutrients. The most simple way to track your macros is to use the 50/30/20 rule. That is ‒ 50% carbohydrates, 30% protein and 20% fat.
This can be tweaked based on your personal preference, digestive system, weight loss goals, and other factors. Things to consider:
Bodybuilding is a great way to target specific muscles, but for most beginners, strength training is the best way to start.
Try structuring your workouts around hitting the biggest muscles first, followed by the smallest towards the end. An example leg workout could be:
Exercise |
Reps |
Sets |
Rest time |
Barbell Back Squat |
6 |
4 |
3min |
Glute bridge |
8 |
3 |
3min |
Dumbbell Front-Loaded Lunge |
8 (each leg) |
3 |
3min |
Quadricep Extension |
12 |
3 |
2min |
Hamstring Curls |
12 |
3 |
2min |
Calf Raises + Dorsi Flexion |
12 |
3 |
2min |
The focus in this workout is to train the largest muscles first. Glutes and quadriceps, followed by the hamstrings, calves, and accessory muscles. Training this way will allow you to make the most of your workouts ‒ especially if you are on a caloric deficit.
It’s 10 pm and you have a craving to eat some salty foods. We’ve all been there ‒ but what do we do about this craving?
If your goal is to get shredded, we need to curb this craving with new habits. Sounds difficult but our best shot is to re-train our minds to have different cravings. Instead of having a craving for a salty snack, shift your craving to sweet fruits. Buy frozen berries at the store and anytime you have a late-night craving, take them out of the freezer and have a cup of fruit.
The berries are rich in antioxidants and can help reduce muscle soreness and inflammation, plus they are low in calories and taste better than chips or cookies.
If you want a little more oomph in your meal, blend up a smoothie with one of our clean, low-calorie protein powders.
Cardio can be your best friend when you are trying to get shredded. Those guys with massive hoodies on, sweating buckets are not crazy ‒ they're following a routine that uses a target heart rate to get shredded.
THR or Target Heart Rate is a calculation used to determine your intensity of exercise for a duration of time. The THR estimation is very simple: 220 minus your age. For example:
If you are 30 years old your THR would be 220-30 = 190bpm.
You then take this number and multiply it by a percentage (%) to get a specific intensity.
50% = low intensity
65% = moderate intensity
85% = high intensity
To train at a moderate intensity for 30 minutes your THR would be 190 x 0.65 = 124bpm.
For fat loss and conditioning, your goal should be to train in moderate intensity for 30-60 minutes. Incline walking and stair climbers are our favorites for low-impact cardio.
Always use data tracking tools to ensure you are making progress. This doesn't need to be complex. Something as simple as a journal/notebook where you record your food, workouts, sleep, and hydration is everything you need.
Supplements like L-Carnitine, CLA, and HICA are great for stimulating fat loss in a variety of ways.
For example, L-Carnitine is a popular fat loss supplement that can help to oxidize fat, allowing you to utilize it as energy during a workout. This is a massive advantage for anyone who is trying to get shredded.
To get all three of these fat loss stimulating supplements, checkout out the Shred Collection The stack includes three powerful supplements that tie into your 6 goals for getting shredded: Nocturnal Shred: Citrus Breeze, Atomic Fuel x30, and Atomic: Inferno Black.
In the weight lifting world, a year of training is a lot of time where you can make massive gains. In this article, we’re going to help break down how to create actionable goals to get stronger, eat cleaner, and feel better in 2022.
Before we create any goals or make steps towards our objectives, we first need to understand how we can actually create an actionable gains-based fitness goal.
Let’s start with an example.
Joe is thinking about weight training and creates the goal of “ I want to get stronger”, and “I want to see my abs”.
These are super common goals ‒ but the biggest problem with them is they are not actionable. Whenever we create a new goal with the intent of training harder, eating better ‒ or anything in the health sphere, we want to create the goal so that we can track the progress.
This all sounds complicated so let’s break it down.
Actionable goals need to:
Using this as our guide to Joe’s goals ‒ we could modify his fitness goals.
Instead of getting stronger, we could say, “Joe wants to bench press his body weight in 12 months”, and “Joe wants to be able to hold a plank for 5 minutes in 12 months”.
Both of these goals have clear measurements, they’re specific, and they’re attainable within the timeline of a year. Now that we have a better understanding of how to write actionable goals, let’s take a look at 7 actionable goals to make massive gains in 2022
The following goals are in a progressive order. Whenever possible (if you’re writing your own goals) try to make the goals so that they can build on each other. The idea here is to let momentum work in your favor.
Think about it like this… It’s easier to keep doing something you have done for 2 months, then start something brand new every week.
Start with something simple that helps you establish yourself and create change ‒ then build on this and slowly make progress towards your gains goals.
Before we can get into the gym and start lifting heavy weights, we need to create simple routines in our day to emphasize more movement.
Here are some simple routines you can modify to emphasize more movement:
These routines may all sound like they won't make a huge difference, but we need to start with something simple and attainable to give us confidence moving forward. These small, initial goals will also help to give us momentum for our next goal.
Our next attainable goal for gains is to start eating more appropriate foods. Try removing foods like processed meats, butter, baked goods, cereals, and other high-fat, high-calorie foods.
Emphasize eating whole foods like lean meats, eggs, legumes, nuts, vegetables, whole grains, and fruit.
Cutting your intake of high-fat or high-calorie foods will help to restart your metabolism and put your body in the correct position for our next goal. Think about consuming the bulk of your calories as vegetables and fruit, followed by lean protein sources and complex carbohydrates.
Time to hit the gym. You’ve developed at-home routines, your diet is better, and now it's time to get under the barbell. Start with strength training sets that allow you to progressively build up the weight.
We’d recommend using a strength training split that allows you to train 4-5x/week. Prioritize bigger muscle groups like legs and back as this will help you to build a solid foundation for the more complex exercises that help you define muscles down the road.
Trainer Tip:
Strength training works with sets and reps. Most people should start with 8-12 reps for 3-4 sets. As the weights become heavier and your goals move closer towards size or definition, you can modify the sets and reps appropriately.
Here's an example of a basic Strength Training workout.
Exercise |
Reps |
Sets |
Rest time |
Barbell Back Squat |
6 |
4 |
2min |
Dumbbell Front-Loaded Lunge |
8 (each leg) |
3 |
3min |
Lat Pull-downs |
12 |
3 |
2min |
Flat Dumbbell Press |
8 |
3 |
2min |
Your Favorite Core Exercises |
You can make this more difficult over time by:
This goal isn't necessarily something that is going to directly help you today. Tracking your food intake and weight lifting sessions is something you do to help you 6 months from now.
Think of your daily tracker like a data tool.
Using your data tool, you can look back at weeks and see where you were getting strongest ‒ the fastest. Chances are, the weeks where you were making the best progress were also the weeks you were eating the best foods and intentionally moving more.
Get yourself a journal and track as much as you can every day. Be sure to track everything properly with dates and times so that you can easily look back and modify your goals.
Volumizer supplements help to initiate growth in the muscle by promoting muscle protein synthesis (usually through more nitric oxide or through greater ATP regeneration).
The most popular and powerful volumizer supplements are Creatine Monohydrate, L-Arginine, and L-Citrulline.
Each supplement has a unique way of volumizing the muscle cells. While some help to vasodilate (open up the blood vessels) allowing for more oxygen and nutrients to the muscle, others work to promote volume through nitric oxide production.
These supplements should be on your daily supplement intake and you should record which ones work best for you in your daily tracker.
Batman needs Robin, and Robin needs Batman. A training partner not only gives you someone as a spotter, but it's also someone to help motivate and keep you in check. On days where you just aren't feeling the workout, your training partner can help get you under the bar and on track with your workouts.
Trainer tip:
Having a workout partner also allows you to do more complex (and fun) working sets like drop sets, cluster sets, or supersets (all of which can provide better gains than traditional sets/reps).
The last goal is one that is, more or less, open-ended depending on the person. Dieting is something that a lot of people struggle with ‒ and every culture has a different view on dieting and food.
Your goal shouldn’t really be to “diet”. Your goal should be to find a way to eat foods you love that put you closer to your health and fitness goals. We like to look at this as lifestyle-based eating. You still have the ability to eat foods you love without feeling guilty and falling out of your training cycle.
Try giving yourself a break from traditional dieting 1-2x/month. Go out, eat whatever you want, and enjoy the subtleties of soul foods.
Looking to make big goals for yourself? SupplementXpress is your one-stop solution to health supplements, volumizing supplements, protein powders ‒ and everything you need to achieve massive gains in the new year.
Before we break down and rank fat loss goals from easiest to hardest, it’s important to understand how fat loss works.
Fat is a stored source of energy. Like carbohydrates and protein, fats are an essential macronutrient and a critical component to your diet. In other words, you need to have fat in your diet, but when you consume too much fat (or over consume calories) your body can store this excess intake as fat.
The basic strategy when trying to lose fat is to either teach your body to better utilize stored fat (this is what the ketogenic diet does) or, reduce fat consumption. In both cases, your end goal is to have your body work differently.
Typically, your body will use glycogen as fuel. Sourced from carbohydrates, glycogen fuels your muscles and brain. When taught properly, your body can use stored fats as fuel. When you are exercising at different intensities, and utilizing principles of dieting, your body can burn fats for fuel ‒ thereby reducing your overall storage of fat.
Now that we have a basic understanding for how fat loss works, we can better appreciate our fat loss goals ranked easiest to hardest.
Maintain Caloric Deficit of 10%
Remember, our goal when trying to achieve fat loss is to reduce the stored fats in our bodies. Maintaining a caloric deficit of 10% means we are intentionally going to eat less food.
If the average person needs to consume around 2000 calories a day. A 10% decrease in overall calories would mean you should eat 1800 calories a day. On the surface, this may not seem like a big difference, but over the course of a week, this is 1400 fewer calories ‒ which will contribute to your fat loss goals.
Use Inter-set Cardio Accelerations
Training is just as important as dieting. One of the easiest ways to burn more calories is to increase the intensity of your workouts. Depending on your skill level in the gym, doing some inter-set cardio accelerations can help to increase your overall workout intensity. Here are a few examples of inter-set cardio accelerations:
Consistently Measure Progress
Lots of people make progress but only use a mirror or a scale to measure success. When you start weight training and dieting, chances are your weight loss will come quickly ‒ followed by a plateau in weight loss due to an increase in muscle density.
The most simple way to measure progress is to do a Hip-Waist ratio. There are much more accurate ways to measure progress, but a hip-waist ratio is quick and only requires one piece of equipment. For more information on how to calculate and understand a hip-waist ratio, click this link.
Supplement Intentionally
Supplements are an easy way to influence your body into fat loss. Supplements like L-Carnitine, Caffeine, and CLA (to name a few) can help oxidize fat stores, increase fat metabolism, and even impair fat absorption. For more information, we’d recommend chatting with one of our supplement coaches.
Supplements are a great way to accelerate progress and can even help to keep you more motivated to success.
Eat More Fruit and Vegetables (Like, A lot more)
Eating fruit and vegetables isn’t just about eating foods that are good for you. Fruit and vegetables help with fat loss because they are high in fiber (which helps you feel full), low in calories, and moderately high in micronutrients (vitamins and minerals). Eating more fruit and vegetables will also keep your body hydrated and energized. Try consuming 4-5 servings of each ‒ fruits and vegetables (we’d recommend sticking to cruciferous vegetables and berries as your primary go-to’s).
Prep Your Meals
Bodybuilders do this for a reason. Prepping your meals means you will provide your body with a consistent amount of fuel (calories) throughout the day, but more importantly, you will give your body a consistent amount of each macronutrient.
Consistency helps your body to use the same amount of calories throughout the day ‒ which is especially important if you are trying to maintain the easy fat loss goal of a 10% calorie reduction.
You could even get fancy and structure your meals around your workouts ‒ eating more carbs and fats prior to a workout, and more protein following a workout.
Get More Sleep (7+ hours)
Sleep is the unsung hero of fat loss. Research shows that individuals who get less sleep are more prone to weight gain (likely due to hormonal imbalances). Getting 7 or more hours of sleep will help you with fat loss because your body will be more receptive to workouts, your metabolism will function better ‒ and heck, who doesn't like a good night's sleep.
Actively Stay Hydrated
The age-old idea of drinking 1 gallon of water a day is true ‒ but you also need to account for diuretics. Some supplements, like caffeine, can act as a diuretic. In other words, diuretics can dehydrate your body by forcing you to urinate.
If you are using supplements like caffeine to help with weight loss, ensure you are drinking more water or eating more water-rich foods like fruit and vegetables. Watermelon is a favorite in the strength world due to its hydration, low calories, and good L-Citrulline content (a helpful supplement for strength training and recovery).
Skip Saturated Fats
Saturated fats are found in foods like bacon, butter, processed meats, baked goods and other fatty foods. Some saturated fat is essential in your diet, but overconsumption of foods like burgers, sausages, and butter can lead to very high caloric intake.
These high-fat foods are also pro-inflammatory ‒ meaning they can lead to inflammation in your joints and muscles, making it more difficult to recover from a workout. We’d suggest sourcing the majority of your fat intake from low-fat meats like wild meats, fish, chicken, legumes and some nuts.
Eliminate Salt and Sugar
As with saturated fats, some salt and sugar are essential in your diet but the majority can be eliminated. Reducing or eliminating your intake of foods like processed meats, cured meats, baked goods, chips, and candy will help reduce your intake of calories while also promoting a healthier metabolism. When it comes to fat loss, the only calories you want to intake are ones that you can actively utilize during a workout.
Follow a Progressive Strength Routine
This one is a tricky one ‒ but it’s also a very common mistake that people make. Progressive strength routines help to ensure you are challenging yourself while staying out of injury territory.
Just as you prep your meals and calculate your calories, you need to prep your workouts and calculate your weights. Find a trainer that understands your long-term goals and can help you achieve them without bombarding you with 7 workouts a week.
Now that you have a good understanding of fat loss goals and see the ranging difficulty in goals ‒ our suggestion is to start with the easy ones. Find success in achieving the little things. Check off some easy goals and make progress towards fat loss that isn't short-lived. As you gain more confidence and develop a routine, start to look into more difficult goals and think about hiring a coach to help you along the way.
One of the best ways to kick start your goals is to start off with the right products that motivate you to succeed and help you see progress faster.
If your goal is to age like a tomato in the sun, get old fast with more wrinkles, itchy skin, more flab and less muscle, stop reading now and keep drinking common pre-workout supplements.
On the contrary:
If you feel like your body deserves better than what I call the, “Shriveled prune
treatment,”
This just might change your outlook...
The truth is,
Most pre-workouts are as useless as screen doors on a submarine, and their ingredients won’t elevate your training.
In fact, most carry more harmful side-effects than results...
That being said,
Here are the 3 Major ways common Pre-workout is spoiling your exercise:
When you’re feeling tired, warn out, and need a pick me up…
What do you turn to?
Caffeine.
If you’re anything like the average American, you caffeinate daily for it’s positive (fatigue defying) effects...
To name a few:
So you’d assume most pre-workouts would load up on these positive effects right?
Wrong.
Most pre-workouts go light on caffeine… With barely enough to feel a buzz, and nowhere near enough to actually improve your performance!
Before you freak out, It’s just a metaphor for the irritating itch too much of this pre-workout ingredient could give you.
But trust me when I say it’s not much better…
Beta Alanine is great for helping your muscle endurance, and recovery,
But you know what they say about too much of a good thing!
Too much can cause a reaction in your nervous system to make your hands and feet tingle, and your head itch.
So make sure you check that ingredient list before snagging a pre-workout...
(2000 Mg is the sweet spot you wanna hang around!)
Imagine for a moment you’re loading up the squat rack, ready to squat your max.
You get into position, lift the barbell on your shoulders, and squat to the floor
When all of a sudden…
*grrrrRRRR* Uh Oh
“Was that my stomach or did someone start their motorcycle outside the gym?”
“Not now,” you think, “Anytime but now.”
This is the exact situation the next pre-workout ingredient could put you in, causing an effect similar to laxatives!!
Consuming too much Sodium Bicarbonate can cause diarrhea, and other stomach issues.
And trust me, Gas is the last thing you need while lifting heavy weights.
Now for the good news (finally).
There’s an alternative...
If you’re looking for a way to gain the boost of energy you need to begin your workout, without the harmful effects of your standard pre-workout,
And a way to shred more fat + pack on muscle, all while enjoying great tasting ingredients.Then Atomic Slaughter is the perfect supplement for you.
With healthy ingredients (in the correct proportions!) Atomic Slaughter Pre-workout is specifically designed to give you an intense surge of energy before your workout, without the negative side effects! Shop Now.
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