Connect with us

Health & Fitness

Creatine 101: Myths crumbled and tumbled

Published

on

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

How to Prepare Your Body For Your Favorite Workout?

Published

on

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.

Continue Reading

Health & Fitness

3 Pieces of Equipment Which You Should Definitely Have in Your Home Gym

Published

on

In today’s busy lifestyle, it is not always possible to go to the gym. That is why many people actually attempt to build a home gym. You need to keep in mind that when you’re building a home gym, there are quite a few equipment options which you can choose from. Rather than getting confused between these equipment options, it is a much better idea to actually choose the best equipment options which are not only versatile which will benefit you immensely.

We will today list down at least 3 pieces of equipment which you should definitely have in your home gym.

Also, check out: Lynx Body Lab: Savannah Lynx

1 Yoga Mat:
This is the most obvious thing which you should have in your home gym. Even though it is called a yoga mat, but it is pretty versatile. You can use it for keeping your equipment like dumbbells on it as well as doing push-ups and various other exercises. Moreover, it is affordable and versatile. This ensures that you will be able to easily use it multiple times throughout your workout.



2 Power cage:
At some point in time or the other, you would need to lift weights at your home gym. That is why the power cage is one of the best options for you. It is versatile. It will help you in conducting multiple exercises like:

• Bench press
• Barbell squats
• Deadlifts

Also, it is pretty compact as well and you can lift a significant amount of weight using this power cage. That is why it is a good idea to opt for the power cage at your home gym.

3 Heavy punching bag:
The heavy punching bag will actually help you in conducting the boxing workout. When you are at the home gym and you are short on equipment, it is a good idea to opt for the boxing workout. For the boxing workout, you would just need the heavy punching bag as well as the gloves. Thereafter, you can easily workout with the different parts of your body. That is why you need to always include the heavy punching bag at your home gym.

The next time around you’re looking to build a home gym, these are the 3 things which you should definitely include in your home gym. We have chosen these 3 things keeping in mind that they are highly versatile and can be used in a small amount of space as well. Thus, you will be able to make your home gym fully functional with less amount of equipment.

Continue Reading

Health & Fitness

How To Prepare Your Body For Your Favorite Workout

Published

on

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.

Also, check out: What Should be the Duration of Your Gym Workout?

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.

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.

Continue Reading

Trending

SIGN UP FOR THE
FITNESS GURLS NEWSLETTER

Sign up for our weekly email newsletter. Get Fitness Gurls features and content first. Delivered every Monday.

Your E-mail:
Your Name:
Your email will never be shared to a 3rd party.
x