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ESPECIALLY BENEFICIAL TO THOSE WANTING TO IMPROVE PHYSICAL FITNESS, A SOLID NIGHT’S SLEEP(eight or more consecutive hours) makes us more alert, reduces stress (and muscle-depleting cortisol), lowers blood pressure, regulates hormones that affect appetite and fat loss (leading to healthier eating habits and steady weight loss), improves mood and motivation (to give us more workout energy and enthusiasm to achieve our training targets), and, critically for bodybuilders, boosts both testosterone and growth hormone (GH) to enhance muscular growth.16, 25
BY MAINTAINING A GOOD SLEEP SCHEDULE AND CONSISTENTLY GETTING ENOUGH ZZZS,the body is placed in an anabolic state in which the growth of every bodily tissue is optimized. Unfortunately, sleep is the one health factor people tend to compromise most to gain muscle. Whether we naturally find it difficult to drop off and stay asleep or choose to neglect this crucial part of a balanced fitness lifestyle, the fact remains: health plummets in the absence of sufficient quality shut-eye. Besides maintaining an effective sleep schedule (by going to bed and waking at the same time each sleep cycle, avoiding stress and high calorie/caffeinated foods and beverages later in the evening and sleeping in a cool, dark room, among many other factors) the best way to sleep soundly on a regular basis is to supplement with LIGHTS OUT SLEEP.
2. Gratitude/Positive Thinking to Gain Muscle
“SEEING THE GLASS AS HALF FULL”- WE CAN DRIVE OUT THE NEGATIVEruminative thinking which so often leads to chronic stress and, as a result, we may offset stress-related diseases such as high blood pressure, heart disease and depression – to name but three.3 In short, being more grateful and optimistic means we are likelier to be happier and more content – states which may, in and of themselves, lead to a healthier life. While the ever-ebullient among us appear to be born happy, most people feel down from time to time. Then there are the perennial pessimists who, by all appearances, tend to exist in a chronic state of despair and despondency. Wherever we fall on the happiness scale,
MOST OF US COULD PROBABLY USE A LITTLE MORE POSITIVITY IN OUR LIVES.In addition to learning and applying a range of tools which teach positive-thinking skills (many of which can be found online), the most effective way to change our thinking for the better is to alter, or re-wire, our brain chemistry. The most effective way to do this is to maintain a balanced diet, complete with key supplements (see below). Another, more specific, way to permanently improve brain functioning – in particular cognition, mood, motivation, memory and creativity (all essential to enhancing one’s mindset) – is to supplement with nootropics (also known as smart drugs or cognitive enhancers). The best nootropics are all-natural substances which serve an exclusively positive function, the best of which can be found in a cutting-edge product called IMPACT PUMP.
3. Balanced Nutrition to Gain Muscle
CARBOHYDRATES, PROTEINS, FATS AND SUGARS, DAIRY PRODUCTS AND FRUITS AND VEGETABLESthe body becomes more susceptible to disease, illness, fatigue, poor performance, cellular degradation (of the harmful kind), and infection.20 While getting the right foods in the correct combinations remains the best foundation for good health, it’s becoming more and more difficult to achieve an optimal nutritional balance on whole foods alone. Whether due to nutrient depletion (in soil or via storage/cooking methods) or the addition of harmful pesticides and other chemicals, access to wholesome foods, among other barriers to nutrient intake, rounding out one’s nutrient intake often requires supplemental assistance.
4. Increased Immunity
IN ADDITION TO MAINTAINING A SOUND DIET AND SUPPLEMENT STRATEGY CAN BE ADDED A FURTHER TWO KEY SUPPLEMENTS OF SPECIFIC IMPORTANCE TO BOOSTING IMMUNE FUNCTION.While protein, in general, is important for enhancing immunity as it helps build the cells that operate the immune system, whey protein, in particular, has been shown to be superior way to increase immune function irrespective of its other important functions.4, 5, 6, 12, 24 As well as being unique in its ability to optimize a number of important aspects of immune function, whey protein has been shown to boost glutathione levels in the body. Central to the antioxidant defense system which determines immune function, glutathione, the most potent of the endogenously-produced antioxidants, prevents damage to important cellular components caused by reactive oxygen species such as free radicals, peroxides, lipid peroxides, and heavy metals. To supplement with a high-grade whey product such as ISOFLEX means we can further boost the body’s production of glutathione to significantly enhance immunity and enjoy better health as a result.
ANOTHER POWERFUL IMMUNE SYSTEM ENHANCER IS GLUTAMINE,a conditionally essential amino acid known to be heavily involved in muscle repair and anabolic reactions within the body. Intense training can result in a high degree of immune suppression and subsequent risk of infection. This kind of training invariably leads to low blood concentrations of glutamine. Here, the immune cells are called upon to consume all available glutamine in an effort to counter training-related stress.11 The problem is there is not often enough available glutamine to rectify the balance. This, in turn, may lead to immune suppression.7 Thus it’s important to supplement with glutamine to avoid this problem and to improve immune functioning.
5. Fat Loss
HAVING BODY FAT LEVELS BEYOND THOSE REQUIRED FOR GOOD HEALTH TO GAIN MUSCLE(between 12%-16% for males and around 20% for females) increases the likelihood of heart disease, metabolic syndrome, cancer, arthritis and many other serious life-altering/life-threatening ailments.17 Of lesser consequence, being overweight is for most people a most unsightly condition to have. Holding excessive adipose rightly or wrongly conveys the perception that one is undisciplined and lazy (unattractive attributes which may pose a serious barrier to social or career success). When it comes to improving health, the first recommendation is often to lose weight and gain muscle. However, weight loss has proven itself a most difficult task for many. Despite frequent efforts to “diet” and exercise regularly, many people cannot shift the pounds. Some give up in despair and the subsequent increase in adiposity makes further weight loss attempts even more difficult to attempt, much less sustain.
FOR THOSE WHO STRUGGLE TO LOSE WEIGHT(and even for those who would like to cleave off a few more pounds to reveal their underlying muscularity) it’s important that a combination of factors be considered. Along with a healthy, individually-tailored eating plan and a steady training focus is the increasing role supplements play in removing stubborn fat and keeping it off. Two such products are of specific importance for those wanting to get as lean as humanly possible (or simply to shift a few pounds): Liquid L-Carnitine and a powerful fat burner such as RAPIDCUTS SHREDDED.
WITHOUT A SOLID BASE OF GOOD HEALTH, ENERGY, PERFORMANCE, RECOVERY AND GROWTH ALL MAY BE ADVERSELY AFFECTED.Try training all-out with a nagging cold. Try rallying the motivation and self-confidence needed to squat 500lbs when feeling anxious and depressed. By following this article’s insights your ability to train with full intensity and energy to spare and to bounce back stronger to do it again will be that much greater. Best of all gain muscle, you’ll not only look better, but feel better. After all, what’s the point of building the physique of your dreams when you’re constantly fatigued and feeling less than your very best? Bottom line: health should always be a major reason to begin training and among our main motivations to continue. Improve yours today.
- American Liver Foundation. 13 Ways to a Healthy Liver. [Online] https://liverfoundation.org/13-ways-to-a-healthy-liver/ – retrieved on 23.3.19
- American Psychological Association. Stress Weakens the Immune System. [Online] https://www.apa.org/research/action/immune- retrieved on 23.3.19
- Brissette, L. et al. (2002).The role of optimism in social network development, coping, and psychological adjustment during a life transition. J Pers Soc Psychol. Jan;82(1):102-11.
- Bumrungpert, A. et al. (2018).Whey Protein Supplementation Improves Nutritional Status, Glutathione Levels, and Immune Function in Cancer Patients: A Randomized, Double-Blind Controlled Trial. J Med Food. Jun;21(6):612-616.
- Cermak, N. M., et al. (2012). Protein supplementation augments the adaptive response of skeletal muscle to resistance-type exercise training: a meta-analysis. The American Journal of Clinical Nutrition, 96(6), 1454-1464.
- Cruzat, V. F., et al. (2014).Amino acid supplementation and impact on immune function in the context of exercise Journal of the International Society of Sports Nutrition 11:61
- de Oliviera, D. C., et al. (2016). Glutamine metabolism and its effects on immune response: molecular mechanism and gene expression. Nutrire 201641:14
- Harvard Health Publishing. Giving thanks can make you happier. [Online] https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier – retrieved on 25.3.19
- Harvard Health Publishing. How to boost your immune system. [Online] https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system – retrieved on 23.3.19
- Ironson, G. et al. (2005). Dispositional Optimism and the Mechanisms by Which It Predicts Slower Disease Progression in HIV: Proactive Behavior, Avoidant Coping, and Depression. Int J Behav Med. 12(2): 86–97.
- Jain, P. et al. (1981). Evaluation of anti-inflammatory and analgesic properties of L-glutamine. Agents Actions. May;11(3):243-9.
- Lothian, J. B., et al. (2006). Effect of whey protein to modulate immune response in children with atopic asthma. Int J Food Sci Nutr. May-Jun;57(3-4):204-11.
- Morin, A. 7 Scientifically Proven Benefits of Gratitude. [Online] https://www.psychologytoday.com/intl/blog/what-mentally-strong-people-dont-do/201504/7-scientifically-proven-benefits-gratitude – retrieved on 25.3.19
- Maruta, T. et al. (2000) Optimists vs pessimists: survival rate among medical patients over a 30-year period. Mayo Clin Proc. Feb;75(2):140-3.
- Mayo Clinic. Positive thinking: Stop negative self-talk to reduce stress. [Online] https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950 – retrieved on 23.3.19
- National Heart, Lung and Blood Institute. Sleep Deprivation and Deficiency. [Online] https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency – retrieved on 23.3.19
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- Pooyandjoo, M. et al. (2016). The effect of (L-)carnitine on weight loss in adults: a systematic review and meta-analysis of randomized controlled trials. Obes Rev. Oct;17(10):970-6.
- Schiavon, C. C., et al. (2016). Optimism and Hope in Chronic Disease: A Systematic Review Front Psychol. 7: 2022.
- Skerrett, P. J., (2010). Essentials of Healthy Eating: A Guide J Midwifery Womens Health. Nov-Dec; 55(6): 492–501.
- Szewczyk-Golec, K., et al. (2017). Melatonin Supplementation Lowers Oxidative Stress and Regulates Adipokines in Obese Patients on a Calorie-Restricted Diet. Oxidative Medicine and Cellular Longevity,
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