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Creatine 101: Myths crumbled and tumbled

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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

What Should be the Duration of Your Gym Workout?

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When you’re just starting in the gym, there might be confusion regarding the amount of time which you should spend in the gym. Rather than mimicking someone else, it is a good idea to look at the type of workout which you are following. Once you are able to look at the type of workout, it will become easier for you to understand the duration of the workout as well.

We will today share with you the details of 3 different workouts and how much time you should spend when you’re doing those workouts.

Also, check out: How To Gain Weight And Build More Muscle

1 Aerobic sessions:
When you’re undertaking aerobic sessions, you should ideally be spending 60 minutes in the gym. When you are able to spend 60 minutes in the gym, it will become much easier for the body to get accustomed to various exercises. Even if you’re undertaking the gym workouts for the 1st time, the body will not be under a lot of strain. That is why you have to stick to the 60-minute mark when you are opting for the aerobics class.

2 High-intensity interval training:
High-intensity interval training as the name itself suggests, is pretty high in intensity. Before undertaking these workouts, you should be fit and you should have at least some workout experience. A single session of such a workout can last for 10 minutes at max. You have to repeat this 3 times a week. In addition to that, most of the trainers will also advise you to undertake cardio sessions 3 times a week as well. These cardio sessions will be 45 minutes each. Thus, when you’re undergoing high-intensity interval training, the actual time of the workout is on the lower side.

3 Strength training:
When you are opting for normal strength training, the workout duration will last from 30 minutes to 60 minutes. A lot will be dependent on the exact sets which you are opting for. Your personal trainer will be able to advise you the exact time depending on the type of exercise which you are indulging in on that day.

Thus, when it comes to the duration of your gym workout, it is important to keep these few factors in mind. Only once you are able to do that, it will become much easier for you to plan your work out in the right way and to ensure that you are not overdoing it.

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Health & Fitness

3 Exercises Which You Should Master

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Some of the exercises are known as functional exercises. This is because they help you with various other exercises. Moreover, these muscles are necessary for many other exercises. That is why you have to 1st to study and learn the functional exercises. This will ensure that you are able to increase your stamina easily as well. We will today share with you 3 such functional exercises which you should always learn on a regular basis.

Also, check out: 3 Exercises That Will Help You Become Better at Pull-ups

1 Deadlift:
Deadlift will help you in strengthening the muscles throughout the body. You have to always ensure that you are practicing Deadlift under the supervision of a personal trainer. Also, at the start, you have to start with a small amount of weight. Only when your body becomes accustomed to that much amount of it, you have to progress towards larger weight options.





2 Squats:
Scots help you in strengthening the lower part of your body. They also help you in toning the hips as well as thighs. Also, the muscles which you build with the help of squats will help you in a wide variety of other exercises. They will also help you in improving your posture. In addition to that, if you plan on undertaking high-intensity interval training in the future, it is important to learn how to attain the proper posture and squats. You have to also understand that with the help of squats, you will be able to increase your stamina significantly. Squats are pretty easy to perform. You have to just place your legs apart and you have to pretend that you are sitting backward while remaining stationary. You have to thereafter again attain the standing position. You have to do the exercise in repetitions of 10.

3 Chin up:
Chin up, on the other hand, helps you in making the upper part of your body more stronger. You have to use a bar in order to pull yourself up. You have to continue pulling yourself up until your chin is above the bar. It all points in time, when you’re in the air your legs should be crossed. You have to repeat this exercise in sets of 10. This exercise again will increase the weight which you can lift.

Thus, when you’re looking to learn the functional exercises, these are the 3 which you should definitely look at. With the help of these functional exercises, you will be able to increase your core strength as well.

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Health & Fitness

3 Tips to Tone Your Hips

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Hips are one of the most difficult parts of the body to tone. That is why many women often look for various exercises which can help them in toning the hips. You need to keep in mind that rather than trying out each and every exercise which you come across, it is a good idea to actually choose the exercises carefully. When you are able to do that, it will become easier for you to tone your hips.

We will today share with you a few simple tips which you can follow in order to tone your abs.

Also, check out: Keep Yourself Healthy Using Natural Methods

1 Lying side leg raise:
This is the classic exercise which will focus on your hips. You have to lay on your side with your legs outwards. You have to ensure that your hip is in a steady position. While raising the like, you have to ensure that the body does not move forward or backward. You have to raise the top leg towards the sky. You have to thereafter alternate the position to raise the other leg. When you’re doing this exercise on a regular basis, you can be sure that not only the hip shape would improve but also the thighs would get toned as well. You have to do it will repetitions for each leg.





2 Horse stance:
Horse stance is actually adopted often in martial arts. Increasingly, it is being used in normal workout regimes as well. 1st of all, you have to stand wide legged. Thereafter, you have to get in the squatting position. Once you are able to do that, you will be able to attain the horse stance posture. You have to remain in this posture for a long period of time. As long as you are able to hold the balance, you have to remain in this posture. You will notice that after a while, the thigh muscle start burning. This is an indication that the toning of the hips and thighs is underway. You need to keep in mind that when you suffer from the burning sensation, it is good to take a break for a few minutes before repeating the exercise.

3 Sumo walks:
Sumo walks are not for the fainthearted. You have to attend the sumo position and you have to walk from side to side. You have to take the big steps in order to complete your work.

Thus, when you’re looking for exercises to tone your hips, these are the 3 which you have to keep in mind. With the help of these 3 exercises, it will become easier for you to tone your hips.

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