Supplements that Really matter.

Hey y'all!

Long time no post:P

I was just busy trying to figure out what a f9ck I was going to talk to you about when it struck me!
Everyday trainees that come to my gym don't know sh1t about which are the supplements that really matter for fitness/bodybuilding nutrition and I think this phenomenon will likely be more often than not.


So today, I'll give you a brief overview of what (in my opinion) are the essential Supplements especially for people who like to have brutal workouts and give their best no matter if they're just training for recreation.


Ok, here's a small list that I think is essential (Yes it is small despite the number of supplements).

• A good protein supplement. 

This is a No-Brainer actually, because it will help you fill your daily protein requirements and keep your Nitrogen balance positive so you can have muscle anabolism and thus, growth.
As I said noumerous times before, I'd go with beef protein because it is just a superior muscle builder, proven itself to me personally (I use the thing) and that's the end of discussion. No lactose, no cholesterol, no fat, NO problem.

• A good mutlivitamin supplement.

Choose a product designed for athletes and bodybuilders because if you workout hard you have more requirements in micronutrients and co-factors than average people and that means your micronutrient supplement selection should be based on your needs.

• A good joint support supplement.

This is a must for anyone that has stiff joints or had joint injuries in the past and want to train with full intensity. I advise to take supplement that contain. Glucosamine, chondroitin, or msm, and/or a cissus supplement. This supplement will help to keep your joints lubricated and increase joint mobility.

• An Omega Complex Supplement.

This one is almost always missed! People often neglect the anti-inflammatory and cardiovascular benefits of the omega fatty acids complex, not to mention the fat loss benefits offered by this fatty acids complex. Try for yourself and you tell me the results in 3 months.

This is not an end all be all list but in my opinion this list contains the essentials for better and healthier you. You could add creatine and glutamine in this list to complete it but you could add numerous other supps depending on your training goals and training level.

That's all the basic for now and as we move on and I learn about new stuff in my everyday search, I will tell you about it.

My goal here is to provide as much value as possible.

Until the next post.

Stay strong and kick A$$

Harry.

Go B2B aka Back to Basics

More often than not, people come asking me which piece of gym equipment is the best for that bodypart or that bodypart or for fat burning, muscle building etc.
When I tell them that they should focus on basic, free weight movements no matter what their goal is (bodybuilding, fat loss, or fitness) they kinda freaking out (Not so easy as a magic machine eh?).

People must realize that training with free weights builds more muscle, burns more calories and fat, strengthens the surrounding muscle groups thus, creates balanced strength and physiques.

Now, depending on the goal the things that vary are nutrition, cardio and supplementation. That's why you see fitness or bikini contestants train their butts off with free weights and still be feminine and sexy, small and tight like the judges want.  They train different only in the fact that they implement more cardio in their routines year round whereas a bodybuilder does less cardio and of course tries to train heavier and eats like a horse ;)  If you don't believe me go check out some videos from Ava Cowan of Gaspari Nutrition or Marzia Prince from Gaspari or every other figure and bikini pro out there.

The nutrition part is that the more calories you consume the bigger you get period! Of course depending on the KIND of calories you consume and the amount of training you'll end up bigger in fat or bigger in muscle...  The choice is yours!
Eat lots of good, clean calories, train insane and you'll get muscularly big, go the other way and you'll learn how it feels not to be able to see your weenie :).

So, to sum this up...
Training hard with free weights is -in my opinion-  mandatory from beginner level in order to build a solid foundation and help boost one's metabolism - by the way, weight training is far superior for fat burning than cardio-.
Then, depending on your goals, you should adjust your nutrition, supplementation and cardio accordingly. The best muscle building, fat burning strength building exercises are: (drum roll)
The flat footed olympic style FULL squat, the almighty Deadlift (for the lower back), military presses for cannonball delts, Bench presses and Incline Bench Presses for the Pecs (Chest), Bent Over barbell rows and Pull Ups for the Upper Back, Standing Barbell Curls for biceps and close Grip bench presses for triceps. For your calves I'd suggest to find a way to do donkey calf raises (I'll explain this magnificent calf exercise along with others in another episode). Abdominal training is in my opinion unnecessary (WHAT?) IF you bust your ass with squats and the works because abs are getting more than sufficient stimuli when you're busting your ass under a loaded bar.

Now you'll think that I claim machines are useless. FAR FROM IT. You must incorporate PROPER fitness equipment in your training BUT the core of your routine should be basic, multijoint movements because they give you the best bang for your buck.

Until Next time...

Stay Focused!