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Health & Fitness

Creatine 101: Myths crumbled and tumbled



What is creatine? When we hear the term, it is most likely linked to its purest form: creatine monohydrate. Creatine has been studied for over 80 years and recently been looked at more primary for its benefit towards the athlete.

Depending on whom you have spoken to about creatine, everyone is going to look at it differently from word of mouth or research.
 Creatine is found in small dosages in meat, but when cooked, it is destroyed. The liver and kidney produce creatine, so it is found in the body of every human being. When identifying location of creatine in the body, over 90% is in the muscles of our body.

What myths still float around about what creatine does? One I have heard for quite some time is it causes mood swings and is another form of a steroid. First off, no. Anabolic steroids are synthetically produced to affect testosterone, and are illegal to purchase unless prescribed for medicinal use. Creatine is a legal supplement that can be purchased in just about any supplement market, and is not a banned from sport leagues like the NCAA. It is true that steroids and creatine have an ergogenic affect towards building muscle strength and increasing endurance, but not through how steroids do it in hormonal ways.

“It’s bad for you and will ruin your kidneys.” –Person who eats the dollar menu everyday. Creatine is the most researched supplement on the market; millions upon millions of dollars have been put into studies looking at the harm against your kidneys in affiliation to creatine. Studies show that creatine has shown to be non-toxic to the kidney. That being said, the very small group who were linked to this most likely had pre-existing health problems that led to kidney failure from genetics and the way they lived. A study done by Poortman and Francaux could not find any link with kidney failure in 9 active adults who took high doses of creatine as a supplement, even long term. (Poortmans and Francaux 1108-1110)

Cramping has been shown in athletes who take creatine, but this is solely in relation to not being properly hydrated. Creatine can causes an imbalance of electrolytes in the body, which is not best for an athlete not being properly hydrated with creatine before a workout, and not staying hydrated. There are arguments to what time is best to take creatine. Preferably myself, I take it post workout because that is when the micro fibers are torn in your muscle and is easier for creatine to be absorbed in the pathways. It isn’t something that will be flushed out of your body in just a few hours; creatine takes days to weeks to leave the body. This isn’t a bad thing in anyway, but beneficial to provide the user strength for his or her next workout—My reasons to take it post.

Conclusion: Is creatine safe? Absolutely. It is one of the most heavily researched supplements on the market and has no connection to kidney failure or negative side effects in a healthy body—even with long term use. With water weight gain being one of the effects it is reported on having, it is linked with increasing your fat metabolism and supporting ergogenic strength and endurance in physical activities. My recommendation is if you are serious about your fitness goals whether men or women, creatine is dirt cheap, and has the most beneficial effect to pushing yourself to the max. But don’t be bamboozled by brands claiming to synthetically create different forms of creatine. Creatine is creatine. There isn’t one better than the other, and those who claim theirs work better most likely has another ingredient like caffeine that adds a stimulant to your workout with energy. Creatine monohydrate is what you should look for, and is the most natural and safest form to our bodies.

Health & Fitness

Yoga Helps You Lower Blood Pressure



Hypertension is a common disease nowadays, which, if it’s not treated correctly can cause many damages to the other organs of the body. People who suffer from high blood pressure need to lower blood pressure in order to neutralize the effects of hypertension on their body.

Changing the lifestyle and sometimes taking medicines is recommended for the people who need to lower blood pressure.

Also, check out: Eight Amazing Benefits of Teaching Yoga

It is very helpful in the treatment of hypertension the yoga lifestyle, which can really help you lower blood pressure. Yoga exercises, called asanas, involve stretching and moving the body into various positions. During these exercises, any tightness or tension observed in the body should be consciously relaxed. Yoga practice offers stress management techniques, which are essential to lower blood pressure. There are many yoga asanas, maybe hundreds or even thousands, but only certain asanas can help you lower blood pressure.

The most efficient for lowering blood pressure are the forward bends, which have a pacifying effect on the brain, the nervous system, the blood circulation to the brain, and they also help you reduce the stress. All these lower blood pressure. Furthermore, these asanas slow down the pulse rate, so they lower blood pressure.

They are also helpful to lower blood pressure the sitting asanas, such as Upavista Konasana, which remove the tension from the ribs and the intercostals muscles and also help you breathe easier. Many hypertensives have difficulties in breathing and these asanas help them in this matter and they also lower blood pressure.

Other helpful asanas are the supine poses, like Supta Baddhakonasana, which relax the abdominal region and have a calming effect on the nerves, facts that lower blood pressure.

There are also recommended for those who need to lower blood pressure, the inversions, such as Halasana and Setubandha Sarvangasana, which have a refreshing effect on the nerves and reduce the sympathetic tone very fast. The usual practice of these asanas regularizes blood pressure, so lower blood pressure when it’s abnormally high.

At these previous asanas, you can add the pranayama and the Svanasana, which relax the mind and senses, and stabilize the blood pressure, so lower blood pressure in case of hypertension.

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Health & Fitness

3 Distractions Which Can Interrupt Your Workout



You need to keep in mind that you have to work out on a regular basis. Only when you are able to do that, you will be able to get good results. At the same point in time, you have to keep in mind that there are quite a few distractions which will divert you from your workout. You have to avoid these distractions at all cost. Only when you are able to avoid these distractions, it will become easier for you to work out on a regular basis.

Also, check out: How to Prepare Your Body For Your Favorite Workout?

1 Friends and gym buddies:
The 1st and foremost workout distraction which you will face is friends as well as gym buddies. The problem with them is that if they come along with you to the gym, you will become more accustomed to their company. Thus, on a day when they are not at the gym, you are more likely to miss the gym as well as the workout as well. The perfect solution for this is to discipline yourself in order to head over to the gym and complete your workout irrespective of your friends as well as gym buddies.

2 Weekend plans:
You need to keep in mind that you have to always opt for a proper workout schedule. Only when you are able to afford a proper workout schedule, it will become easier for you to avoid any kind of weekend plans which might interrupt your workout. You have to at the most use resting day in order to attend to your weekend plans. When you are able to do that, it will automatically become easier for you to avoid interrupting your workout.

3 Following your friend’s workout:
You need to always keep in mind that you have to stick to your own workout. In many of the cases, when you’re following your friend’s workout, you might be following a higher level workout or the lower level workout. It will not be that effective. That is why; you have to always stick to your own workout. There are many exercises which might not be in your workout. You should not be tempted by them. This is one of the main distractions which people face. If you follow someone else’s workout, the effectiveness will be reduced. Moreover, you will be distracted from your carefully crafted workout.

Thus, when you’re at the gym or when you’re thinking of completing your workout, it is important to always avoid these 3 distractions. When you are able to avoid these 3 distractions, it will become much easier for you to complete your workout on a regular basis without any problem at all.

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Health & Fitness

How to Prepare Your Body For Your Favorite Workout?



Each and every individual just wants to opt for the more advanced workout. However, you need to keep in mind that you have to 1st and foremost prepare your body. Only when you are able to prepare your body, it will become easier for you to undertake advanced workouts. It is not just about the stamina but also to ensure that you are able to protect your body.

You have to also keep in mind that the preparation will ensure that your body is more flexible. It will also ensure that you are able to avoid injuries as well.

Also, check out: 3 Muscles That You Should Target in Your Workout

We will today share with you a few ways with the help of which, you will be able to prepare your body adequately for your favorite workout.

1 Try an alternative form of workout:
Instead of using the same exercises in order to prepare your body, you have to try out different exercises. If normally, you practice the boxing workout, you have to try out Yoga in order to prepare your body for your workout. This will ensure that your body becomes more flexible and you are able to perform your normal work out regularly.

2 Balancing exercises:
Irrespective of the type of workout which you practice, the balancing exercises will always benefit you. It will ensure that you are able to keep yourself flexible and also balance yourself. One of the best exercises, in order to increase your balance, is to go for the single leg balance. You will just need a band in order to conduct this exercise.

3 Lateral lunges:
With the help lateral lunges, you will be able to train your upper body as well as lower body. This will ensure that it becomes easier for you to stay flexible and also prepare your body for your favorite workout.

You need to keep in mind that when it comes to preparing your body, you have to slowly increase your repetitions of the preparation exercises. When you are able to increase the reputations, the body will become more and more accustomed to these workouts. As a result, you will be able to avoid any injuries as well.

Thus, instead of just starting with any high-intensity workout, it is a much better idea to use these exercises in order to prepare your body. When you are able to prepare your body, it will become easier for you to build your muscles and at the same point in time ensure that you are able to complete your workout on a regular basis.

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