Vitamin D for Size & Strength

Consider vitamin D if you're looking to boost your size and strength

December 7, 2010

FLEXONLINE.COM

Dr. Jim Stoppani, Ph.D.

Vitamin D just took a hit in the media when one study showed that the average person doesn't need to supplement with it. However, bodybuilders are not average, and if you're looking to boost your size and strength you'll want to consider supplementing with Vitamin D.

Since vitamin D gets converted in the body to a steroid hormone--1,25-dihydroxyvitamin D--it makes sense that it would have some effect on strength. This active form of vitamin D binds to specific receptors found on membranes and nuclei of muscle cells. When it binds to these receptors, it enhances muscle contraction and protein synthesis--the buildup of muscle protein that leads to muscle growth. Research shows that certain types of these receptors may be responsible for greater muscle size and strength. Adequate vitamin D levels can help ensure your muscle receptors are activated for optimal muscle function, strength and muscle growth.

We recommend taking 1,000 international units of vitamin D about twice per day with meals.

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Differences between what you do and think

I about Arnold Schwarzenegger, and how his real secret to success in its lifting be his way of thinking and political career was said on Monday. Today I would like to talk about like the same kind of win to develop thinking.

I already mentioned a few weeks when I said that changing your habits is lighter than your thinking to change. What you do on a daily basis and it is the way and way you think.

To think the overwhelming majority of the books focus on self improvement and success. Common advice is to think positive, think think wealth, pronounce confident and similar nonsense. Now I'm all about positive thinking and I, crabs and whiners hate, but I'm also a pragmatic - do I do what works.

It's like the guy who kinda shy with women and who gets the advice "just be sure". Well duh, if he knew how to be sure he would make it already. Even worse is, when the guy starts now faking it, try to be James Bond.

Most of the methods to gain confidence and success focus on them-think. But after help gain thousands of guys muscle and strength, and go a single body of a skinny fat 120 kg, (I was so weak the I even in arm wrestling, one girl lost) could do to a muscular 170 kg with a 400 kg squat, have I found it really do that is that what counts.

It's not rocket science, if drastically your physique to transform and rocket, people will notice your strength. Get compliments and gain respect. This positive feedback, combined with the courage you develop from your fears overcome every day in the gym is true confidence of comes.

The resistance fight physically in the gym and the resistance can fight in life just build a strong character.

-Arnold Schwarzenegger

In fact, have some of my strong lift members has entrusted me with that, SL5x5 used to be shy women and/or people, before you started, but, that this radical once changed started their strength, almost always very quickly to increase. Women are often heck, now shy around you!

Meanwhile gurus will tell this self-help only to house sit think confident and visualize your goals. To the guy who is too lazy to go the gym 3 X / week, which do not understand that the way works is life, that you get, what you put into it, this chatter is cocaine. And it is at least as dangerous.

Consider positive and I am a firm advocate of visualizations, but must take to get somewhere. And if you automatically take consistent action to achieve that is thinking itself. Fact is increased competence increases confidence, and it does it amazingly quickly.

I'll talk more about measures next time.

E-Mail this • get free updates • print 9 responses to "" Mannix says: December 1, 2010 at 2: 44 pm

"God helps those who first helps."

That is, what comes to mind after I to read this blog.

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One thing all successful guys share

Wednesday, I talked about the difference between what you do and what you think. Today I want to learn more about do - actions speak.

The most important measures you should take to develop a winning mindset, is for the guys who have reached your destination, study and then copy. Think forget about you, focus to mimic your behavior and it.

Do you think why a coach or mentor has every top athletes? Tiger Woods and David Beckham have a. So has almost every Olympic athletes. Arnold Schwarzenegger had a mentor - reg Park, 3 x Mr universe. I had even a mentor as I started lifting and who introduced me to squats.

Note how the apprentice is often more successful than his teacher. Arnold won more titles than Park, still not Park make a know nothing. I also stronger than my mentor, but he was not either know nothing.

The guys, successful people like Arnold Schwarzenegger and claim, that "it's all about steroids" miss important lessons like this. Again - why do you think all successful people have a coach or mentor? I'm not trying to sell you my coaching program here I'm full up next year. I want to get really well over why the hell think these guys choose that a coach or mentor.

Arnold Schwarzenegger is revealed in his autobiography "The education of a bodybuilder", that heavy squats fact and Deadlifts at home because, reg Park 600 kg could squat and Deadlift 700 studied lbs Arnold for a guy who reached had what he wanted saw him and then Park's 5 × 5 method copies.

In my strong lift I noticed long community, that my most members follow training protocols of other SL members that are stronger than you in most cases. You subscribe your logs to receive updates automatically, check what you do and then copy. This is the closest thing, mentoring.

The real advantage is of course that think you out purchase by hanging with this member. Biggest stumbling your is most guys own think - what do you think you can and what not. There is no better way to see the limiting of beliefs as by a guy with your age and body type do it to eliminate. And this is an important part of that winning mindset I - no restrictions mentioned.

Who are you studying?

E-Mail this • get free updates • Print 4 responses to "" Maslow says: December 3, 2010 at 3: 36 pm

I have a mentor. He was my professor in college. I noticed he super jacked so one day I was asked what he did when he elaborated. He would like to invite me to train"" with him. The first time that I did so I 20 minutes in, puking, brought me a high five and Pat on the back of him. He taught me extreme intensity training. He played football in high school and moved then to Olympic national team training lift, eventually with the Canadian. He is a supporter of squats and milk, old school training methods. He knows that profits are made when you slide you your boundaries and he me, that has taught. His grandfather was a "strongman" with the circus, so I assume it is in his family to go all out and brutally hard to get. He lives far away, but it the question occasional and to advise is incredibly useful and motivating, because in the back of my mind I want to prove it, I have what it takes. Simple social pressure having a Protocol and updating friends on training really helps when I discuss am that since it is set, last squat I knows how to suck to do. He and I have plans to compete together in a USAPL meet next spring.

Vivek says: December 3, 2010 at 3: 37 pm

I'm studying the weight on my bar and you.

Ken says: December 3, 2010 at 5: 01 pm

I've observed over the years that successful guys, no matter what your task, is to share trains; at the least4 1. Drive successful people are driven people. They are driven to achieve your goals no matter what. 2.... Objectives successful people I try to emulate things not haphazardly do, write you both immediate and long range objectives.

3. Discipline - without immediate satisfaction for long-term success. Study your effort, their resistance 4 knowledge - and yourself always strive to improve.

Jamie says: December 3, 2010 at 6: 47 PM

My biggest inspiration here are SL members maroon, Tyrone and Bluestreak in the vicinity. These are the guys who are where I want to be.

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HICA UP GAINS

A leucine metabolite that can help add muscle

July 15, 2010

By Jim Stoppani, PhD

FLEXONLINE.COM

Of all the amino acids that make up protein, leucine has been established as the most anabolic. In recent years, scientists have begun to uncover the muscle-building effects of leucine metabolites, such as KIC and HMB (alpha-ketoisocaproate and beta-hydroxy beta-methylbutyrate, respectively). Now another leucine metabolite, HICA (alpha-hydroxyisocaproic acid), is also showing great promise for its effects on recovery from intensive training.

Leucine is considered to be a potent anabolic agent because it can activate cellular proteins that lead to muscle growth. Once leucine is broken down in muscle tissue, it forms a variety of related compounds (such as KIC and HMB). These compounds have also proven to be popular supplements, because studies have shown that they can decrease muscle breakdown while helping to increase overall strength and muscle mass. HICA, which is formed when leucine is completely broken down, has also been reported to inhibit muscle loss by blocking the action of certain catabolic compounds.

The first study to test the effects of supplemental HICA was performed with competitive wrestlers. Each wrestler was given 1.5 grams per day of HICA during six weeks of heavy training in their sport. By the end of that period, the wrestlers had added about two pounds of muscle to their frames. It may not sound like much, but the results are rather impressive considering that they were training up to five hours per day, a time period during which they would be expected to lose muscle. The wrestlers also reported significantly less post-training workout pain compared to the previous six weeks, when they were not receiving the supplement.

THE STUDY
Based on the promising results of the preliminary study in wrestlers, researchers from Finland conducted a second study in soccer players. One group of athletes was given 500 milligrams of HICA three times per day; a second group received a placebo. All of the athletes participated in an intensive training program consisting of four practice sessions, one match and two weight-training workouts each week over four weeks

THE RESULTS
As reported in the original study, the athletes receiving HICA increased muscle mass — with almost one pound of muscle added to the legs alone. The placebo group lost muscle due to the high volume of training and energy expenditure. Postexercise muscle soreness was also significantly reduced in the HICA group compared to the placebo group. In addition to working by blocking muscle-damaging compounds, it is likely that HICA also worked by being converted back into the anabolic amino leucine.

THE DOSAGE
Both studies used 500 mg of HICA three times per day, which appears to be an effective dose. However, HICA may be hard to find at your local supplement shop — or even online. With news of these studies and the coverage here in FLEX, you can expect that to change soon. In the meantime, be sure you are dosing with plenty of leucinerich branched-chain amino acids. Go with 5-10 g of BCAAs with breakfast, your pre- and postworkout shakes, and your nighttime meal. When HICA becomes more readily available, you can add 500-1,000 mg to your BCAA dosing.

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THE NOW ENERGY BAR

Phil Keoghan-The Host of The Amazing Race brings you one Amazing Bar!

July 20, 2010

FLEXONLINE.COM

You’re no beginner. You know all the essentials of bodybuilding. And, most likely you have an entire arsenal of training knowledge including a very strict diet to compliment your intense workouts in the gym. You also know exactly what to eat, how much to eat, and most importantly when to eat. It’s the timing and sufficient nutrients that become one of the most important factors in creating the anabolic environment for muscle growth, reducing cortisol load, keeping the immune system healthy, and sustaining enough energy to complete the entire program, day-after-day. You don’t want to compromise all of the strategy that goes into your bodybuilding lifestyle by eating unhealthy snacks in-between meals or protein bars that aren’t necessarily healthy. Life is all about planning and making the right choices. Life is made up of opportunities! That’s the philosophy behind a new amazing energy bar from the Host of Amazing Race, Phil Keoghan.

“NOW stands for No Opportunity Wasted, my personal philosophy for living each day as if it were your last,” says Phil Keoghan. He adds,” I’ve been traveling around the world for more than 20 years, working in over 100 countries, and one of the biggest challenges I face is making sure I get the right nutrition. After searching the planet for the perfect bar, I found the answer in an all natural high-protein bar made with Manuka Honey, found in my homeland New Zealand, a natural preservative with special medicinal properties and jam-packed with high potency energy that will power any adventure.”

If you think adventure TV personality Phil Keoghan doesn’t know squat about a lifestyle centered around intense training think again. Here’s a guy who has dedicated his life to the most extreme side of mental and physical challenges, ranging from adventure racing to hosting one of the longest running top rated TV reality shows, The Amazing Race. Then add massive personal physical challenges like riding his bike across America last year spanning 100 miles per day for 40 days. All of which takes rigorous training, energy, and endurance. For Phil Keoghan, “energy” is something that you can never fall short on when you live every day of your life to the fullest. Actually, one may say that by looking at Phil’s globetrotting endeavors over these past twenty years that he is somewhat an authority on “energy,” or the need for it. Nutritionally speaking, a demanding schedule like Phil’s can also provide its share of pitfalls. You need to always stay healthy keeping your discipline for eating properly intact. You need an adequate supply of carbohydrates for performance; helping you train/perform longer and harder and you need quality protein at the right time to aid in recovery. You need the amazing NOW Energy bars with 42g Carbs and 11g Protein to fuel your workouts. Not to mention, All-Natural & Gluten Free ingredients with one incredible performance ingredient-Manuka Honey.

BODY “BOOSTER” / BODY “BUILDER”

While training hard in the gym and maintaining an unbelievably strict diet is what makes muscles bigger and stronger, it can also drag down the immune system leaving your recovery more about “boosting” then “building”. Having NOW Energy Bars at hand throughout the day, whether for pre- or post- workout recovery may be the healthy snack answer that you have been waiting for to make all the difference in the way you approach your nutrition plan.

Serious athletes like bodybuilders and endurance athletes alike can benefit tremendously from having NOW Energy Bars in their arsenal of nutrition tools. With muscle fueling carbs, hi-quality protein, and 6g of fiber (helps keep you feeling “fuller” longer), and you have what no other energy bar on the planet has to offer: MANUKA HONEY. With one bite into a NOW Energy Bar you will taste the amazing difference between NOW and any other “Energy” bar available. But the real attributes of Manuka Honey come from its inherent medicinal and healing properties with an incredible propensity to help boost your immune system. Studies on the benefits of Manuka Honey have shown that Manuka Honey, a special type of mono-floral honey contains an ingredient with powerful antibacterial, anti microbial, antiviral, antioxidant, antiseptic, anti-inflammatory and anti fungal properties. Generally speaking, it has become common knowledge that all honey contains a natural occurring enzyme which produces hydrogen peroxide, a known antiseptic with proven antibacterial properties. Where the comparison starts is where other honeys fall short, “within the process” when its healing qualities degrade after contact with body fluids or even heat or direct light. Only MANUKA HONEY from New Zealand possesses an extremely potent level of a food phytochemical known as Methylglyoxal, which in normal honey occurs in concentration levels normally between 1 & 10mg/kg. What makes Manuka Honey so extremely potent is the level of occurring Methylglyoxal, ranging anywhere between 100 and 1000mg/kg. The conclusion: The higher the concentration of Methylglyoxal the stronger the antibacterial quality. These results are the conclusion of a 15 year study at the Institute of Food Chemistry at the Technical University of Dresden.

Honey & Protein

Studies at the University of Memphis Exercise and Sports Nutrition have shown that honey is one of the most effective forms of carbohydrates, ideal for pre-workout energy, performance endurance, post-workout recovery and energy repletion, and as continued research is showing there may be an extremely positive effect on glucose, insulin, and markers of protein breakdown - making it ideal for moving protein into the bloodstream.

For pre-workout-

The unique carbohydrate composition of honey (approximately equal amounts of fructose and glucose) make it the perfect pre-exercise food. Honey is a natural source of readily available carbohydrates providing 17 grams of carbohydrates per tablespoon. A study at the University of Memphis Exercise and Sports Nutrition Laboratory found honey to be one of the most effective forms of carbohydrate gels to ingest just prior to exercise. According to Dr. Richard Kreider, the study's lead investigator, "honey appears to be a carbohydrate source that is relatively mild on its effects upon blood sugar compared to other carbohydrate sources.

During Training -The unique carbohydrate profile of honey may favorably alter the way the body burns fuel during exercise. It’s well documented that carbohydrates like honey can fuel your workouts and provide you with ready energy due to its inherent nutritional profile.

For post-workout-

Honey is an excellent source of carbohydrate energy, and specifically Manuka Honey’s reputation for giving the immune system such an extreme boost makes it very beneficial to the recovery phase. Studies at the University of Memphis Exercise and Sports Nutrition Laboratory have shown in comparison to one of the most common carb sources-maltodextrin that a honey-protein vs. a maltodextrin-protein shake taken after a vigorous weightlifting workout, the honey-protein combination fared as well in promoting markers of muscle recuperation. More importantly, the honey group's blood sugar was sustained for at least two hours post-workout.

Be sure to take your own opportunity today and research Manuka Honey on the internet and visit www.NOWenergybar.com for your bars today. For Phil Keoghan, be assured that this new bar is his own. Not some pseudo- endorsement but one of his own secrets to success. These bars are what he ate when biking over 3,500 miles across America last year. And, the best thing is Phil doesn’t want to keep the secret, he wants everyone to be able to benefit from this nutritious bar. Every time Phil would return back home to New Zealand he would pack suitcases full of these bars to bring back to the states to share with his friends. Now with established manufacturing in the Unites States using the same unique formula, everyone can benefit from, and enjoy these bars. Bodybuilders can consider NOW No Opportunity Wasted bars as Fuel for Your Muscles, or for everyone alike these bars can Power

Your Adventure!
Enjoy!

Sources:
1991 Professor Dr. Thomas Henle, Institute of Food Chemistry at the Technical University of Dresden.
2001 Dr. Richard Kreider, Exercise and Sport Nutrition Laboratory at the University of Memphis.

1981 Peter Molan from the University of Waikato in Hamilton, New Zealand

References:
Honey can serve as an effective carbohydrate replacement during endurance exercise, Journal of Strength and Conditioning Research. 2004;18(3):466-72.

Honey can enhance the growth and acid production of human Bifidobacterium ssp., Journal of Food Protection. 2002;65(1):214-8.

It contains fructose, glucose and other natural sugars, in addition to many enzymes, vitamins, minerals, antioxidants and other substances important for the body

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Stack Attack: Glucosamine + Curcumin

Protect your joints with these so you can train heavy and hard

July 22, 2010

By Jim Stoppani, PhD

FLEXONLINE.COM

Glucosamine

Few people realize that glucosamine is actually a combination of the amino acid glutamine and the sugar glucose. It is found primarily in joint cartilage. The body incorporates supplemental glucosamine into molecules called proteoglycans, which are part of joint cartilage and work to maintain the integrity of the joint and repair damaged cartilage. Research shows that glucosamine stimulates the generation of new cartilage by activating cartilage-producing cells known as chondrocytes. As a result, and as numerous studies confirm, glucosamine can help to alleviate the signs and symptoms of the joint wear and tear that can occur with heavy training. In fact, one study showed that glucosamine was as effective as ibuprofen for alleviating symptoms of osteoarthritis in the knee.

Curcumin

Curcumin is the active ingredient in turmeric, which is a spice used in many curry dishes. Research confirms that curcumin relieves pain and inflammation in patients suffering from rheumatoid arthritis. Research also shows that it is actually superior to some nonsteroidal anti-inflammatory drugs for alleviating inflammation following surgery. A study from University of Arizona (Tucson) reported that rats given turmeric extracts after being injected with an arthritis-inducing solution had a 70% greater reduction in cartilage destruction than rats given a placebo. Curcumin's ability to protect joints stems from its active ingredients, curcuminoids, which can inhibit a protein that instigates chemical steps in the body that result in inflammation.

Stack It Like This

Take 1,500-2,000 milligrams of glucosamine per day, in two or three divided doses. For curcumin, take 200-500 mg of turmeric-containing supplements that are standardized to 95% curcumin, two or three times per day.

References: R. Braham et al., "The effect of glucosamine supplementation on people experiencing regular knee pain," British Journal of Sports Medicine, 37:45-49, 2003; J. Funk et al., "Efficacy and mechanism of action of turmeric supplements in the treatment of experimental arthritis," Arthritis & Rheumatism, 54(11):3452-64,2006.

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KNOW YOUR CREATINE POWDER

Different varieties can offer different benefits

June 24, 2010

By Jim Stoppani, PhD

FLEXONLINE.COM

Although creatine monohydrate is the tried-and-true form of creatine that most manufacturers sell, other types of creatine offer benefits that go beyond those of the mainstay. That's why many creatine products now contain a variety of different forms of creatine. In addition, some manufacturers are smartening up and adding supplements to their creatine that enhance its uptake. Learn how to select a mixed creatine product that delivers results.

1. Creatine used to come in one flavor--gritty. Today's powders are often flavored. This may make it taste better when you mix it by itself in water, but if you put it in a protein shake, the flavors may not work together. For example, lemonade-flavored creatine plus chocolate-flavored whey protein turns into a gross drink. Lemonade plus vanilla, on the other hand, is not so bad. Choose flavors wisely.

2. Many powders come in a couple of sizes, from roughly 1 pound to 2 pounds. Your best bet is to go with the larger size--you need at least a solid month's trial of any new creatine product to ensure that it works for you. Once you find the product you like, you might as well nab the savings on the larger size.

3. The sodium content comes from the sodium creatine phosphate matrix, which enhances both the solubility of the creatine in fluid and its uptake at the muscle cells, due to a creatine receptor on muscle cells that is sodium dependent. Some sodium also comes from disodium phosphate, which enhances the energy that creatine provides the muscle cells by increasing the creatine phosphate levels in muscles.

4. Creatine ethyl ester-beta-alaninedual action composite (CarnoSyn) is the creatine ethyl ester you may know, along with a patented, timed-release form of beta-atanine.

5. Cinnulin PF is a trademarked cinnamon extract, which boosts creatine uptake by mimicking insulin's actions on muscle cells (one of which is enhancing creatine uptake).

6. Creatine alpha-amino-n-butyrate is creatine with a metabolite of the amino acid leucine. This can help to increase muscle protein synthesis and decrease muscle breakdown.

7. Creatinol-o-phosphate-maiicacidisa creatine analog that is reported to enhance endurance.

NUTRITION FACTS
Serving Size: 1 scoop (16 grams)
Servings per container: 50
CALORIES: 30

Amount Per Serving % DV

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