Three Amino Acids For Workouts That Will Increase Muscle Growth

By Sandra Prior

As an avid weightlifter, you know your body uses amino acids to build muscle protein, which is how your body crafts muscle. You may even be familiar with the differences between complete protein and incomplete proteins, as well as all the essential and non-essential amino acids. But did you know that aminos do more than build muscle protein, or which ones are most important for bodybuilders to ingest as supplements?



Here we suggest a few you'll want to take before every single workout to boost your energy levels sky-high. That's right - carbohydrates aren't the only nutrient you can consume to provide energy. Besides being critical for muscle growth, certain amino acids can energize you before a workout better than carbs can. Try these three aminos when you want to train with insane intensity, all in the name of muscle growth.



Branched Chain Amino Acids (BCAAs)



These three amino acids are labeled BCAAs - leucine, isoleucine and valine - and they're critical for energy and muscle growth. Unlike most other aminos, BCAAs are used directly by muscles for fuel during exercise. Yet after the workout's over, muscles rely mostly on stored fat for energy, allowing those BCAAs to be used for hypertrophy. That means taking BCAAs before training will provide you with more energy during the workout, spare your muscle levels of BCAAs (which normally get burned for fuel during exercise) and boost muscle growth even after your gym session is over.



DOSE: Take 5-10 grams immediately before training. Look for products that provide a 2:1:1 ratio of leucine to isoleucine and valine. In other words, a 5-gram dose should contain about 2.5 grams of leucine and 1.25 grams each of isoleucine and valine.



Glutamine



This amino acid can aid energy production in a number of ways. Your muscles can use glutamine to produce more energy while you're resting between sets, which helps you recover better and enhances your strength and endurance on later sets.



Glutamine also helps produce bicarbonate, which buffers fatigue-producing chemicals that form during intense exercise. In addition, this amino boosts growth hormone levels and frees up more fat from fat cells for enhanced recovery. Glutamine also improves how muscle cells load up on glycogen from dietary carbs, so they can perform better for longer. It even provides energy for your immune system to run efficiently.



DOSE: Take 5-10 grams immediately before workouts.



Citrulline Malate



This supplement consists of the amino acid citrulline bound to malic acid (malate). In the body, a great deal of citrulline gets converted to the amino acid arginine, which can then enhance nitric oxide production. This boosts blood flow to the muscles, in turn delivering more nutrients and oxygen to increase energy during the workout, not to mention the incredible pump.



Citrulline is also involved in removing ammonia, a toxic compound that's produced when amino acids are metabolized during intense exercise, from the body. In this way, citrulline delays fatigue during workouts.



Malic acid helps the body convert the lactic acid produced during intense training sessions to energy for the muscles, thus further delaying muscle fatigue. Clinical studies in humans have shown that citrulline malate supplements can help reduce fatigue, boost production of adenosine triphosphate (the major energy currency of all cells) during exercise and increase the rate of creatine phosphate (energy used when lifting weights) recovery following exercise.



DOSE: Take 1-3 grams immediately before workouts.



About the Author: Sandra Prior runs her own bodybuilding website at http://bodybuild.rr.nu



Source: www.isnare.com

Permanent Link: http://www.isnare.com/?aid=379716&ca=Wellness%2C+Fitness+and+Diet

This article discusses three amino acid supplements that may stimulate the growth of muscular proteins which is important for those looking to gain strength. This information is for the layman and is not an academic paper. Nor is the material herein intended to advise anyone on any health care issues, treatments or diagnoses. Living Fit, Healthy and Happy does not provide medical advice of any kind and does not diagnose or treat any condition. If you have a medical question please consult your health care provider.

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Living Fit, Healthy and Happy is all about people feeling good about themselves. We know that everyone is concerned about their privacy so we will never release your name or email address to a third party. We are NOT responsible for the accuracy of anything submitted by members but we encourage everyone to use common sense when submitting anything to Living Fit, Healthy and Happy. We believe in copyright protection and will not knowingly publish anything that infringes upon the rights of the owner of said intellectual property. In the event that someone feels that an article, etc. appearing on Living Fit, Healthy and Happy was submitted without the permission of the owner, that article, recipe, etc. will be removed. Living Fit, Healthy and Happy will not allow any objectionable or offensive material to appear on this site. This is a family-friendly site that promotes healthy living.

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Badminton – The Sport Everyone Loves

By Adoz Lizzat

It’s fast! It’s fun! It’s so easy to learn that even five-year-olds can delight in playing it. More than just a game for families, badminton will soar you to the Olympics if you choose to perfect your skill level!



Badminton has captivated the hearts of the multi-generational family for decades, as the young toddler who hasn’t reached pre-school can play, as well as the grandfather and even the great-grandfather. Even the first-day novice can feel comfortable playing.



In England over 2 million people actively, regularly, play badminton.By combining skill, speed and subtlety, one can become a top pro.



The tools of badminton are simple: a shuttlecock often referred to as the ‘bird’ or the ‘shuttle,’ and a racket that is strung either with gut or synthetic fibre. The racket is usually about 26 inches long and only weighs about 5 or 5 ½ ounces. And, toddlers can handle the same weight racket as the parents -- if their hands reach around the handle. The cost of equipment?



A pack of shuttles and rackets can be purchased for less than $10 each or you can have yours custom made for quite a bit more. The ‘bird’ is super-light, weighing only 4 to 5 grams. The fourteen to sixteen feathers are fixed onto a kid-leather skin,which is then put into a cork head that is about one inch in diameter. The feathers are what slows the bird down toward the end of its flight across the net.



Winter winds blowing don’t stop the badminton lovers. Played indoors with a net, the sport is a year-round possibility. An empty basketball court suffices, and players are ingenious in finding one that is available. Schools have found that even students who are not athletically inclined can enjoy learning and playing badminton.Many schools offer classes from kindergarten on through high school,increasing the skill level as the students grow.



Hand-eye coordination increases, as does depth perception, concentration, and spatial awareness. Older students learn organizational skills and coaching techniques. And after the school years, adults traveling around the globe can find a large Badminton Club in every major city.



Fast! That’s one word that describes the game itself. That little ‘bird’ can travel in excess of 100 kph. Players lurch, twist, jump, run forwards, backwards, and sideways while lunging to flip the shuttle back to the other side.



The pros will travel more than a mile during a match, and cover almost every inch of the court. Because both the shuttle and the racket are so light, the slightest twist of one’s wrist can direct where the bird will fly.



Fun! Delightful fun! Badminton brings much joy and laughter to the players. When they miss a shot and the bird falls to the floor, the standard excuse is, “There’s a hole in my racket!”



About the Author: Adoz Lizzat is the owner of Shuttle Rackets which
tackles all adoption issues.For more information, go to: http://www.nowbadminton.com



Source: www.isnare.com

Permanent Link: http://www.isnare.com/?aid=42788&ca=Sports

This article discusses why badminton is a great sport for people of all ages. This information is for the layman and is not an academic paper. Nor is the material herein intended to advise anyone on any health care issues, treatments or diagnoses. Living Fit, Healthy and Happy does not provide medical advice of any kind and does not diagnose or treat any condition. If you have a medical question please consult your health care provider.

Privacy Statement

Living Fit, Healthy and Happy is all about people feeling good about themselves. We know that everyone is concerned about their privacy so we will never release your name or email address to a third party. We are NOT responsible for the accuracy of anything submitted by members but we encourage everyone to use common sense when submitting anything to Living Fit, Healthy and Happy. We believe in copyright protection and will not knowingly publish anything that infringes upon the rights of the owner of said intellectual property. In the event that someone feels that an article, etc. appearing on Living Fit, Healthy and Happy was submitted without the permission of the owner, that article, recipe, etc. will be removed. Living Fit, Healthy and Happy will not allow any objectionable or offensive material to appear on this site. This is a family-friendly site that promotes healthy living.

If you require any more information or have any questions about our privacy policy, please feel free to contact us by email at admin@livingfithealthyandhappy.com.

At www.livingfithealthyandhappy.com, the privacy of our visitors is of extreme importance to us. This privacy policy document outlines the types of personal information is received and collected by www.livingfithealthyandhappy.com and how it is used.

Log Files
Like many other Web sites, www.livingfithealthyandhappy.com makes use of log files. The information inside the log files includes internet protocol ( IP ) addresses, type of browser, Internet Service Provider ( ISP ), date/time stamp, referring/exit pages, and number of clicks to analyze trends, administer the site, track user's movement around the site, and gather demographic information. IP addresses, and other such information are not linked to any information that is personally identifiable.

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www.livingfithealthyandhappy.com does use cookies to store information about visitors preferences, record user-specific information on which pages the user access or visit, customize Web page content based on visitors browser type or other information that the visitor sends via their browser.

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These third-party ad servers or ad networks use technology to the advertisements and links that appear on www.livingfithealthyandhappy.com send directly to your browsers. They automatically receive your IP address when this occurs. Other technologies ( such as cookies, JavaScript, or Web Beacons ) may also be used by the third-party ad networks to measure the effectiveness of their advertisements and / or to personalize the advertising content that you see.

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Living Fit, Healthy and Happy does not provide medical advice of any kind and does not diagnose or treat any condition. If you have a medical question please consult your health care provider.

What You're Probably Not Doing In Your Workouts That Is Critical To Helping You Burn Fat!

By Yuri Elkaim

If you're pressed for time, looking to lose weight, and sick and tired of workouts that are boring and useless, then grab hold and continue reading.



A critical element that many people overlook in their workouts is structure. Structure is important in all facets of life. For instance, in the English language the structure of sentences can lead to different meanings even if the words are exactly the same.



"Jack ate a bowl of cereal for breakfast." We understand this perfectly. But what if the words read "Jack ate breakfast for a bowl of cereal." This doesn't make sense and is no longer effective as a sentence.



A similar phenomenon occurs with exercise and workout structure, especially if you're looking to lose weight. When it comes to losing weight the ultimate goal is to burn lots of calories in your workouts while developing lean muscle through resistance training and boosting your immediate metabolic rate through high intensity cardio training.



But what types of exercises are you supposed to do and how are you supposed to structure them for maximum results? It's a common question and even more common mistake that many people make.



One of the reasons why my critically acclaimed fat loss program is so effective is that it is specifically structured to enable your body to burn fat (not muscle) in the least amount of time possible.



This is accomplished through 2 critical components. Short and intense followed by exhilarating interval training workouts. In all, these fat burning workouts take no more than 45 minutes to complete.



Many people feel that resistance training isn't necessary for fat burning. This is an unfortunate belief because at the end of the day it is lean muscle that will burn more calories than anything else you do.



If you want to shed fat, the key to getting the most out of your resistance training workouts is to set them up in a circuit training fashion. This means that you take a number of exercises (let's say 6) and complete 1 set of each exercise and then move on to the next one without much rest in between. This set up gives an incredible aerobic training effect while stimulating your muscles to become leaner and stronger.



I like to encourage my clients to use a time interval rather a number of reps for their sets. For instance, doing as many push-ups as possible in 30 seconds instead of saying just 15 reps. This makes the workout relative to your own fitness level. Using time intervals enables you to give your best possible effort during the time given. And as you get fitter you will be able to perform more work, and thus burn more calories, in the given interval or set.



Here is an example of a time efficient and fat-burning workout from my program.



Warm-up: 5 min light cardio



Circuit training workout: perform as many reps as possible in the 30-second set, rest 15 seconds, and move on to the next exercise. Rest 2 minutes after all exercises are completed once. Repeat for a 2nd set.



1. Push-ups 2. Ball squats with biceps curls 3. Side bridge 4. Lunge walks with lateral raises 5. Stability ball crunches 6. Stability ball hamstring roll-ins



Interval cardio training: any cardio machine



10 minutes total 30 seconds hard: 30 seconds easy recovery



Total workout time: 40 minutes



As you can see there is a fair amount of structure to an effective workout. But with structure comes time efficiency and results. Give this one a shot and you'll see what I mean.



About the Author: Fitness Expert,Yuri Elkaim helps millions of busy health conscious individuals lose fat while sculpting lean muscle with just 3 short enjoyable workouts a week. Watch his new You Tube Video and discover his Fitter U™ exercises and workout structure that will help you burn fat.Visit http://www.MyFitterU.com



Source: www.isnare.com

Permanent Link: http://www.isnare.com/?aid=253356&ca=Wellness%2C+Fitness+and+Diet

This article offers some very useful advice for combining cardio and resistance training to maximize fat loss while gaining lean muscle. This information is for the layman and is not an academic paper. Nor is the material herein intended to advise anyone on any health care issues, treatments or diagnoses. Living Fit, Healthy and Happy does not provide medical advice of any kind and does not diagnose or treat any condition. If you have a medical question please consult your health care provider.

Privacy Statement

Living Fit, Healthy and Happy is all about people feeling good about themselves. We know that everyone is concerned about their privacy so we will never release your name or email address to a third party. We are NOT responsible for the accuracy of anything submitted by members but we encourage everyone to use common sense when submitting anything to Living Fit, Healthy and Happy. We believe in copyright protection and will not knowingly publish anything that infringes upon the rights of the owner of said intellectual property. In the event that someone feels that an article, etc. appearing on Living Fit, Healthy and Happy was submitted without the permission of the owner, that article, recipe, etc. will be removed. Living Fit, Healthy and Happy will not allow any objectionable or offensive material to appear on this site. This is a family-friendly site that promotes healthy living.

If you require any more information or have any questions about our privacy policy, please feel free to contact us by email at admin@livingfithealthyandhappy.com.

At www.livingfithealthyandhappy.com, the privacy of our visitors is of extreme importance to us. This privacy policy document outlines the types of personal information is received and collected by www.livingfithealthyandhappy.com and how it is used.

Log Files
Like many other Web sites, www.livingfithealthyandhappy.com makes use of log files. The information inside the log files includes internet protocol ( IP ) addresses, type of browser, Internet Service Provider ( ISP ), date/time stamp, referring/exit pages, and number of clicks to analyze trends, administer the site, track user's movement around the site, and gather demographic information. IP addresses, and other such information are not linked to any information that is personally identifiable.

Cookies and Web Beacons
www.livingfithealthyandhappy.com does use cookies to store information about visitors preferences, record user-specific information on which pages the user access or visit, customize Web page content based on visitors browser type or other information that the visitor sends via their browser.

Some of our advertising partners may use cookies and web beacons on our site. Our advertising partners include Google Adsense. Google Adsense will be using interest based advertising. This will allow advertisers to show ads based on user's previous interactions with them, such as visits to advertiser website and also to reach users based on their interests (e.g. "sports enthusiast").

These third-party ad servers or ad networks use technology to the advertisements and links that appear on www.livingfithealthyandhappy.com send directly to your browsers. They automatically receive your IP address when this occurs. Other technologies ( such as cookies, JavaScript, or Web Beacons ) may also be used by the third-party ad networks to measure the effectiveness of their advertisements and / or to personalize the advertising content that you see.

www.livingfithealthyandhappy.com has no access to or control over these cookies that are used by third-party advertisers.

You should consult the respective privacy policies of these third-party ad servers for more detailed information on their practices as well as for instructions about how to opt-out of certain practices. www.livingfithealthyandhappy.com's privacy policy does not apply to, and we cannot control the activities of, such other advertisers or web sites.

If you wish to disable cookies, you may do so through your individual browser options. More detailed information about cookie management with specific web browsers can be found at the browsers' respective websites.

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You understand and agree that the owners of this site shall not be liable for any direct, indirect, incidental, consequential or exemplary damages, including but not limited to, damages for loss of profits, data or other intangible losses (even if the owners of this site have been advised of the possibility of such damages), resulting from the use or the inability to use the product(s) and or service(s) or any misuse of the product(s) and or service(s) in a manner not in accordance with their intended use.

Living Fit, Healthy and Happy does not provide medical advice of any kind and does not diagnose or treat any condition. If you have a medical question please consult your health care provider.