musclebeauty

Salt has been vilified and misunderstood for years. This is due to the country being filled with sedentary, obese people. Fit people are now also burdened with their issues, despite having no impact on us. In fact, in January, 2010, New York Mayor Bloomberg moved to reduce the amount of salt in restaurants. But what if we need and want salt? What if we are active? What if we are misinforming active people and perhaps even impeding their health and performance by dumbing everything down to the lowest common denominator? The fat, average American? Would you vilify something that helps with muscle contraction, nerve function, blood volume, and acid-base balance? How about helping with intracellular and extracellular fluid for joint health? Or even helping avoid dehydration? And an even more dire statistic, eating too little sodium, less than 2,300mg per day, has been shown in one study to increase your mortality rate - meaning you are more likely to die early than those who have more sodium. So why are people so scared of salt? Does Salt Cause Hypertension for Athletes? The answer is that we have been told for years that salt causes hypertension. This myth was perpetrated in large part due to doctors observing that those who ate a lot of salt had hypertension coming in part from a French doctor observing that six of his patients had high blood pressure? ate a lot of salt. Silly, huh? Then Lewis Dahl, who had a perpetual hard-on to make salt the enemy, found that Asian countries that ate a lot of salt had high blood pressure. Even though he never was able to show within a population that salt was the culprit, in 1977 the US Senate?s Select Committee on Nutrition and Human Needs recommended American?s cut their intake by 50-85%. So for athletes looking for performance and worries about their salt intake, this can affect them quite negatively. Strenuous exercise can deplete 2,000mg sodium per hour. This is a lot of sodium! While sedentary adults can maintain their health at 200-500mg of sodium daily, as you can see, athletes need much, much more! It is preposterous that the government expects us all to use the same amount of sodium as the mainstream sedentary folks. The issue isn't sodium intake; it is balancing it with other minerals. Also, in extreme cases athletes can even die from hyponatremia (low blood sodium). The Sodium-Potassium Pump The sodium-potassium pump is the process of moving sodium and potassium ions across the cell membrane. It is an active transport process involving the hydrolysis of ATP to provide the necessary energy. Basically, we need to make sure potassium and sodium are both balanced within the body. According to a 2011 federal study into sodium and potassium intake, those at greatest risk of cardiovascular disease were those who got a combination of too much sodium along with too little potassium. There are theories that our ancient ancestors got about 16x more potassium than sodium, but that's excessive. All we need to do to ensure balance is: DO NOT use table salt. Natural sea salt, Himalayan pink salts and other natural salts contain many minerals, not just sodium. Avoid processed foods which usually have a lot of plain salt and not a lot of potassium. Eat a variety of whole, natural foods, and a lot of vegetables. Even potatoes are packed with potassium! Cutting Sodium to Look Leaner It might temporarily help. If you have too much salt, you might have temporary water weight gain. If you cut sodium intake down, you might temporarily lose weight. But this is NOT fat loss, it is simply intracellular and extracellular water weight. Thus, while it might temporarily make you look leaner, it isn't a long term strategy. Your body likes to regulate, or in other words maintain homeostasis. So if you keep your sodium low or high, your body will recognize that and adapt to it. So by keep sodium extremely low, you might not realize the long term leaner look you?re going for. The Bottom Line It is all about moderation. While we don't need to purposely deprive ourselves of salt, we don't need to overindulge. Salt your food to taste, and if you salt your food, use natural salt like sea salt or Himalayan pink salt. If you?re an athlete, replace sodium and potassium as needed around training if you sweat a lot. Common sense is a great thing. Enjoy salt and remember, preventing hyponatremia is not a game!

Oh my god now that sounds tasty....

Thanks hun

On my way to do cardio.....just a morning shot

Since every body type is different, it is difficult to generalize how one should eat for various goals (e.g. muscle gain, weight loss, competition, etc.). The following is an amalgam of information mostly generated from the personal webpages of bodybuilding, figure and fitness competition ‘legends' – people who know how the body works and how to optimize it. The emphasis here is on muscle building, and these insider practices will provide the foundation for what can be molded into a personalized diet and training regimen. Remember that any drastic changes in your diet or exercise programs should be discussed with a physician prior to implementation. Drinking water throughout the day is extremely important. Set out with the goal of consuming a gallon of water per day, but remember this is a goal not a necessity. Increasing water intake will impact a variety of dietary areas, and only actual water can be readily used in physiological processes. All other drinks require breakdown, and elicit secondary bodily responses. During serious training one should avoid soda, even diet versions. Consuming Aspartame and other Nutra Sweet-like products forces the body to release insulin and store fat, because of this they do NOT count as water intake. The total amount of calories eaten in a day depends largely on the stage of training, and the level of physical development. For example: eating more helps increase mass; eating less promotes weight loss and; eating lean & watching sodium improves definition and reduces fluid retention respectively. The daily requirements for a good general muscle building diet consists of a large amount of protein (approx. 120 -150 grams), some good complex carbs (100 - 250 grams), and a small amount of mostly unsaturated fats (20 - 30 grams). The above amounts are averages and will naturally vary based on individual requirements and activities. In the muscle building stage the total amount of calories consumed should be that which permits continuous progression without increasing stored body fat. (Caloric Intake > Normal Requirements + Training Requirements) This amount is often in the neighborhood of 1700-2100 cals a day. But let's look at this from another perspective. Calories per day can also be measured, and probably more clearly understood, in terms of calories per pound of bodyweight (ppbw). This vantage point permits us to more specifically examine requirements based on actual weight. For example, to gain muscle 125 pound woman might eat 15 calories ppbw, meaning she'd need 1875 calories a day. But again this is extremely individual, as another 125 pound woman might lose weight at this caloric amount depending on her metabolism and body composition. It is therefore, most important to learn from and listen to your body. Typically, any competitor (fitness, figure, or bodybuilder) will try to build as much muscle as possible until about two to four weeks (often more for bodybuilders) prior to the program, depending on body fat and appearance. During the last few weeks before competition the goal is to lean out (lose as much fat and water as possible), so caloric intake is reduced and should be customized for each individual. But whatever the decided amount, it must be substantial enough to spare all the hard earned muscle, while final goals are being attained. (Caloric Intake < Normal Requirements + Training Requirements) It is important to take a multi-vitamin/multi-mineral once daily, but be sure to check the label for iron content. The average dose is 18mgs per serving, but most manufactures produce both iron and iron-free multis because some people do not require additional amounts of this mineral, and could experience physiological complications if it were unnecessarily supplemented. An often overlooked aspect of paramount importance is the Post-Workout meal. It is during this glycogen (stores of energy found within the liver) deprived state that the most ideal conditions for nutrient absorption are found. An immediate meal composed of simple carbohydrates and protein are required to best take advantage of this opportunity. As time elapses the window for absorption depreciates exponentially, returning to normal at around the 40-minute mark. Creating a diet that becomes part of your lifestyle is most important. Crash dieting, weight loss pills/drinks and fad diets are merely SHORT-TERM fixes. A healthy eating lifestyle takes commitment, dedication, patience and planning. Set realistic short and long term goals. Make the short ones rapidly attainable, like losing a pound in two weeks. This way motivation is maintained as progress is constantly being made. Long term goals might include something like losing one percentage of body fat in month, or further out, placing in the top 10 in the next competition. Be sure to eat breakfast, preferably oatmeal. You may already know breakfast is the most important meal of the day because it stokes the metabolic furnace, but oatmeal is satisfying, filling and a great high-fiber way to start the day. Try to eat 3 medium size meals with two supplemental snacks per day, this method more evenly distributes energy and promotes more thorough digestion and elimination. Avoid foods that are processed, fried, and contain trans-fats. Although your diet should be extremely clean (filled with healthy wholesome foods and supplements), be sure to permit yourself a cheat meal or two every week. This is not a license to eat like a pig at your favorite fast food restaurant, but rather an opportunity to indulge in a fried, or creamy meal with a decadent dessert. Eventually these infractions will become unnecessary and likely eliminated altogether. This will occur for two reasons: 1) because you are training your body to no longer crave them and; 2) because they are so counter-productive to your goals that they'll become undesirable. But don't rush this; you'll know when the time is right. When preparing chicken, vegetables and potatoes select from spray oils such as olive, canola or vegetable and non-stick pans, rather than saturated fats like butter and margarine. Use cayenne/red pepper, garlic, and ground pepper to add flavor; avoid adding salts and sodium filled seasonings. Don't let a weak moments or days get you down, everyone falls off the wagon occasionally. Those who are driven pick themselves up and keep plugging away. No matter how much you go to the gym, DON'T forget one important rule: Your diet is ultimately responsible for your failures and successes! Protein As far as food choices for protein, the best sources come from lean meats of any type with grilled or broiled boneless & skinless chicken breasts topping the list. Also of great value are egg whites, fat free cheeses, and salmon which is preferred twice weekly for its high concentration of Essential Fatty Acids (EFAs). The bulk of this diet should come from actual food, but be sure to supplement daily with protein bars and/or shakes between meals to increase protein intake without greatly impacting overall calories. There are also a few rules to observe regarding protein powders, central to which is selecting the best protein sources. Various brands claim that certain specific individual protein sources are best and should be exclusively consumed. However, a growing body of evidence suggests that this view is incorrect; instead indicating that a blend of proteins is superior to any one form. For example, the composition of milk is 80% casein (generally a fine protein) and 20% whey protein, however whey can be further broken down into both whey concentrate which has a 40% absorption rate, and whey isolate at 85% absorption. The highest quality supplements (shakes, bars, puddings, cookies, etc.) will use a combination of proteins in what's called a proprietary blend for maximum nutrient absorption. The FDA mandates that food product ingredients be listed by 'Order of Amount'. Not many people are aware of this, but in the case of proprietary blends (especially shake powders), the parentheses nullify the FDA mandate. This means that once the company chooses to use parentheses they no longer have to follow the ordering rule, and can list their ingredients as they see fit. This tactic is used to confuse consumers into thinking that the product contains a lot of the early listed high quality ingredients. Below are a few ways techniques for distinguishing quality powders from confederates. POPULAR WOMEN'S SUPPLEMENTS: Shakes MAS Myoplex Light Protein Powder Optimum Nutrition's Rocky Road IDS' Belgium Chocolate, and Cappuccino Bars Met-Rx; EAS, Avid Caramel Peanut Roll; Balance Almond Brownie Vitamins Optimum Nutrition's Opti-Women Multivitamin GNC Women's Ultra Mega ACTIVE Multivitamin Often Added Nutrients: Vitamin C; Vitamin E; Flax Oil; L-Carnitine; Green tea; Kelp 1.Examine the cholesterol content. Very high quality drinks contain virtually no cholesterol whatsoever, and often list it as less than one milligram. Those drinks with single digit milligram cholesterol amounts are of rather good quality. Once a drink enters double digit amounts, the quality begins to drop exponentially, and the majority of these are loaded with Whey concentrate (a poor and inexpensive source of protein). 2.The higher quality protein blends have greater dissolvability and will mix more easily, while their inferior counterparts will be courser often requiring excessive shaking or necessitating blender assistance. 3.Remember the above whey lesson. Be sure that any whey containing supplement (especially 100% Whey) you purchase contains the highly absorbable isolate form, and not the inexpensive, poorly absorbed whey concentrate. Carbohydrates Whole wheat products, oatmeal, sweet potato, and rice cakes are carbohydrate dietary staples. It is also important to eat a couple of cups vegetables a day including frequent servings of the dynamic duo broccoli & spinach. Other female favorites are zucchini, carrots, beans, and asparagus. Try to mix up the choices in order to ensure the complete amount of vitamins throughout the diet. Fruits are also important carbs which provide additional energy filled nutrients and fiber, but are less frequently implemented when compared to veggies. Fats King among healthy sources of fat is the legendary salmon. This is not the crusted, butter drenched local restaurant version, but rather the healthy, home-baked, brushed with extra virgin olive oil (to prevent drying) serving which is eaten at least twice a week by those in serious training. Other good poly- and mono-unsaturated fat food favorites include avocados, natural peanut butter, raw almond butter, and a variety of other nuts. When it comes to supplementing, several female competitors absolutely swear by Flax Seed Oil, among which the multi-blended, female friendly (contains Evening Primrose Oil), well formulated Udo's Choice Oil Blend from Flora is the favorite. PRE-WORKOUT STRETCHING There is considerable variation in the baseline flexibility between individuals, and furthermore even within a person's own body (e.g. flexible shoulders but inflexible hips or; flexible right hamstring, but tight, inflexible left hamstring). Genetics, injuries, and abnormal biomechanics all play a role in these differences. Stretching may be useful for both injury prevention and injury treatment. The commonly held belief is that stretching for prevention if properly practiced, potentially increases flexibility which appears to translate into a reduced risk of injury. The theory here is that muscles and tendons with a greater range of motion will be less likely to experience tears when actively used. Other speculative benefits are thought to be improved recovery and enhanced athletic performance, both of which are attributed to improved biomechanical efficiency. There are a variety of different types of stretches and numerous reasons why people perform them. Below are some of the more popular stretches, along with examples and the reasoning as to why they should be practiced or discontinued. Passive stretching is also referred to as relaxed stretching, and as static-passive stretching. A passive stretch is one where a position is assumed and held with some other part of the body, or with the assistance of a partner or some form of apparatus. For example, bringing the knee towards the chest, and then holding it there with the hands or arms is a form of passive stretching. The splits are also an example of a passive stretch in which the floor serves as the apparatus used to maintain the extended position. Active stretching, also know as static-active stretching, is when a position is assumed and then held with no assistance other than the strength of working (agonist) muscles. An example of this would be raising one's leg under its own power and suspending it in the air without the assistance of other body parts or apparatus. The tension of the agonists in an active stretch helps to relax the muscles being stretched (the antagonists). Active stretching increases active flexibility and strengthens the agonistic muscles. Active stretches are usually quite difficult to hold and maintain for more than 10 seconds and rarely need to be held any longer than 15 seconds. Many of these movements (or stretches) can be found in various forms of yoga. Isometric stretching is a type of static stretching (meaning it does not use motion) which involves the resistance of muscle groups through isometric contractions or the tensing of stretched muscles. This form is more commonly referred to as 'flexing', and is often used by bodybuilders during contests to better display muscle groups, and in practice to enhance striations. AN ASSORTMENT OF STRETCHES You should not try to make big gains in flexibility in a short time spans. Stretching should be done gradually over a long period of time, and maintained to prevent slipping back towards inflexibility. Many people enthusiastically embark on a stretching program, but then quit a few weeks into it because they haven't seen results. Be patient and consistent, flexibility takes time to accrue. Below are some examples of simple, yet diverse stretches: Reach Ups – Reach with both hands as high as possible, clasp them together and inhale deeply. Exhale on the way down, while slowly lowering your arms returning them to the sides. Alligator Stretch – Lie on your stomach and gently push up onto your elbows. Try to look back at the ceiling or the other wall behind you while stretching the abdominals and lower back. You may advance the stretch from the elbows/forearms onto your hands for a deeper stretch. Seated Straddle Stretch – Seated with your legs forward in a V-position, while exhaling slowly reach toward the center until you feel the stretch. Hold for 10-30 seconds. Repeat the exercise 3 times. Back Crunch Rolls – Lay on your back, pull your knees toward you in a ball position, and crunch your chest toward your knees. Hold, then release. Repeat 5-10 times. Cat Stretch – Either standing with your hands on your knees, or on the ground with hands and knees on the floor like a cat, round up your back and inhale deeply. Then relax your back while exhaling. Repeat for 5 deep breaths. Chest and Triceps Stretch – Seated with legs folded or standing, reach behind you with both hands and clasps them together. Try to extend both arms for a full stretch. Standing Torso Twist – From a standing position, slowly twist the torso from left to right to loosen up the spine and lower back. Standing Calf Stretch – Lunge forward toward a wall with one leg. Keeping your heel on the floor, leave the other leg stretched behind you. This move looks like you are trying to push down the wall. Repeat stretch with the other leg. Overhead Triceps Reach – Standing or seated reach behind your head with one arm and try to extend the fingers between your shoulder blades toward the middle of the back. Use your other hand to grasp the elbow and help with the stretch. Repeat the stretch on the other side. THE RESEARCH ON 'STRETCHING'One naturally assumes that the stretching of muscles and connective tissues (tendons and ligaments) prior to exercise would be the best way to prevent injury during said exercise, right? Well, not only is the research in this area inconclusive, but the data proving the exact opposite is mounting. A one-year study of 1543 athletes who ran in the Honolulu Marathon, found only 33% of male runners who did not stretch were hurt,while a striking 47% of male runners who stretched regularly were injured (Lally D, 1994.). Even when the research accounted for the fact that the strongest predictor of a future injury is a past injury, and excluded runners who took up stretching after a previous injury, stretchers who did not run any more miles than the non-stretchers still had a 33% greater risk of injury. However, this study also found that stretching after workouts reduced the risk of injury. This led to the conclusion that stretching should occur when muscles are thoroughly warmed, in order to be considered a protective measure. In a similar study (van Mechelen W, Hlobil H, Kemper HCG, et al., 1993) 159 runners who were instructed how to warm up, cool down and stretch effectively were compared to a control group of 167 similar runners who received no instruction. The injury rates of the two groups were identical suggesting that the stretching instructions produced no protective benefit. Still other research has determined stretching may be beneficial. A study of military recruits who performed a series of static stretches before and after training were compared to a control group which did not stretch at all (Amoko et al, 2003). Although there was no difference in the rate of bone or joint injuries, the stretching group returned a significantly lower rate of muscle-related injuries. In their review of this literature, Thacker et al (2004) stated that "There is not sufficient evidence to endorse or discontinue routine stretching before or after exercise to prevent injury among competitive or recreational athletes. Further research, especially well-conducted randomized controlled trials, is urgently needed to determine the proper role of stretching in sports." Warm-Up Cardio - A good way to increase blood flow and preheat the body is to perform several minutes (working up a good sweat) of cardio activity prior to training. The rule here is not to exceed 30 minutes of cardio training activity prior to weight training, after said time athletic research indicates a decline physical strength. Warm-Up Weight Training - A commonly practiced activity among many weight lifters is to lift less weight during the first one or two sets of a new exercise. It is believed that this method eliminates muscular shock by preparing the body for the workload of the heavy training sets.

Thankyou for sharing that

Glad to have to here hun nice to see a familiar face ?

Such amazing info testosterone, a naturally occurring male sex hormone. They not only possess an anabolic (muscle and strength building) component, but an androgenic (affecting sexual characteristics) element as well. To put it bluntly, steroids are used to make men, manlier. However, AAS use can also provide significant muscular and aesthetic benefits for female users. This segment will explore some of the reasons AAS interest women, as well as: the efficacy of female usage; related benefits and side effects; the best compounds and dosages as well as; other information those considering usage will find invaluable. One of the most prevalent questions in many steroid forums is, "Is it possible that I'm a steroid non-responder?" This question is the direct result of a lack of user knowledge. Hormones, regardless of type, are chemical messengers that deliver very specific activity determining signals. These constant signals are precisely en- and decoded by various receptor cells throughout the body. As long as certain variables are properly aligned, the correct administration of anabolic steroids will effectively elicit a muscle building response. And therein lays the real question, “What are these variables, and how does one go about aligning them properly?” CHECKLIST FOR PROPER STEROID ADMINISTRATION STEROIDS + KNOWLEDGE = RESULTS Appropriate steroid administration includes using the proper goal-oriented compound(s), dosage(s), timing & duration Although there are a variety of reasons women elect to use steroids, the following have been found to be the most significant. SELF-IMAGE In the words of the legendary sleuth Sherlock Holmes, "Often the easy, obvious answer is also the correct one.", thus many women take steroids to become more attractive and to exert greater sex appeal. Another reason can be found in a condition known as 'muscle dysmorphia', a disorder in which a person becomes obsessed with the idea that he or she is not muscular enough. Those who suffer from this condition tend to hold delusions that they are "skinny", “fat” or "too small" when they are often possess above average musculature. Dysmorphia is sometimes referred to as ‘Bigorexia’ or ‘Reverse Anorexia Nervosa’, and is a very specific type of body dysmorphic disorder. Muscle dysmorphia is NOT a simple obsession with working out or bodybuilding. To be clinically diagnosed as muscle dysmorphic, a person must exhibit symptoms of the ‘type’ and ‘degree’ outlined within the Diagnostic and Statistical Manual of Mental Disorders IV (DSM IV), and not merely be overly interested in their physique or engaging in fitness behaviors that other people would consider excessive. Some of the inclusion criteria for the disorder are: Constantly examining themselves in a mirror Becoming overly distressed if they miss a workout session or one of their multiple daily meals Becoming overly distressed if they do not receive enough protein per day in their diet Taking potentially dangerous anabolic steroids Neglecting jobs, relationships, or family because of excessive exercising and related habits Having delusions of being underweight or below average VICTIMIZATION Surprisingly, many women use steroids because they feel like a need to protect themselves, as a result victims of rape often begin taking AAS. In a National Institute on Drug Abuse (NIDA) study of women weightlifters, twice as many of those who had been raped reported using anabolic steroids and/or another purported muscle-building drug, as compared to those who had not been raped. Moreover, almost all rape victims reported a marked increase their bodybuilding activities after the attack, in belief that being bigger and stronger would discourage further attacks by making them intimidating and/or unattractive. In another study involving 75 female subjects, 10 reported being raped as their reason for using AAS to increase muscle strength and size (Gruber, Pope; 1999). The rape victims in most cases believed they would never be able to trust a man again and consequently replaced these relationships with bodybuilding activities. Of the 10 admitted rape victims, 5 said that prior to the experience they had no intention of ever using steroids, and believed they were a sign of weakness and an unwillingness to achieve goals through hard work. COMPETITION Of course AAS provide tremendous performance enhancement benefits, and though men garner the bulk of such scandals, professional and amateur female athletes also administer steroids for this purpose. Numerous female athletes secretly employ AAS as a way of enhancing their overall performance, but one arena in which this usage is not so secret is that of competitive bodybuilding. Anyone viewing an upper level competition will immediately and accurately infer that these women are using anabolic steroids. However, there has been substantial decline in the interest of female bodybuilding, in lieu of the increased attention to women’s fitness and figure competitions. Although the extreme mass and muscularity of men is largely viewed as a great spectacle, the trend for women has become one of balance between muscularity and femininity. But make no mistake, these less than gargantuan physiques are still quite often steroidally enhanced, albeit specifically tempered with the proper AAS compounds, dosages, diets and training regimens (all to be discussed later). PREPARING FOR AAS It is always a good idea to work with a physician who is knowledgeable about and aware of, your steroid usage because they can provide valuable safeguards, including appropriate testing. Since this is often not the case, you should have baseline labs performed prior to beginning any AAS cycle. These tests will serve the dual purpose of checking your health, and marking the desired points for returning to normalcy after steroid discontinuation. Labs can include a variety of measures, but be sure to log the liver profile, lipid screen, T3, T4, estrogen & testosterone levels and ratio, as well as baseline heart rate and blood pressure readings. Reproductive system functioning can be a major concern, as AAS typically impact the menstrual cycle. Changes can vary from minor menstrual irregularities (i.e. inconsistent days, variable heaviness, periodic spotting, etc.) to the complete absence of menstruation for several months, depending on the steroid types, dosages and durations. The charting of menstruation details for a couple months prior to administering AAS is also a good idea for noting normalcy. THE BENEFITS OF USING AAS As you'd probably expect, women receive many of the same physical, physiological and psychological benefits as men which typically include: increase in lean muscle mass increased strength reduced body fat improved athletic performance sense of euphoria & well-being heightened self-esteem greater energy levels less vulnerability greater sexual attractiveness or intimidation (depending on goals) heightened sexual arousal improved oxygen utilization for greater endurance & quicker recovery increased protein synthesis and decreased nitrogen excretion “Overall, a woman will experience an increase in leanness, muscle definition, muscle mass, weight, and strength. The effectiveness of training will become better for she will have an improved recovery rate. She will become more aggressive, have a heightened sexual drive and a better self-esteem. But there is more to using anabolic steroids than just appearing to be the person you have always imagined yourself to be.” - Strauss, Liggett, Lanese; 1985 POSSIBLE STEROID SIDE EFFECTS In biology and medicine, ‘Virilization’ refers to the development of secondary changes, or a set of anatomical structures and features unique to males and females that are not directly related (and therefore secondary) to the production of sex cells. Most virilization is produced by androgens - any natural or synthetic compound (including steroids) that stimulates or controls the development and maintenance of masculine characteristics. Some negative side effects are permanent and others go away when the drug is discontinued. When it comes to the severity of negative side effects, the type, dosage and duration of AAS play significant roles. The proper management of these variables can lead to satisfyingly successful cycles. The preponderance of research indicates that unlike male users who experience only a few (if any) of the numerous possible steroid side effects, women (with their estrogen-based endocrine/pituitary systems) are far likelier to experience more of the following associated side effects: deepening of the voice breast tissue atrophy (shrinking) increased body hair, including the growth of dark facial hair loss of scalp hair jaundice (yellow tinge to eyes and skin) Liver values that are higher than the upper limits of normalcy oily skin (acne, facial pore enlargement) clitoral enlargement enlargement of the heart increased aggression depression & listlessness loss of appetite feelings of anxiety abnormal heart rhythms drug-specific weakening of the tendons and ligaments decreased estrogen & progesterone activity menstrual irregularities (i.e. inconsistent days, variable heaviness, periodic spotting, etc.) HOW TO USE STEROIDS Most of the women reading this article are probably doing so for figure and/or fitness enhancement, but regardless of the 'WHY' this section will provide the 'HOW', how that is to improve your quality of life through the safe and proper administration of AAS. BACKGROUND Permit me to begin by imparting some fundamental knowledge: Steroids are not quick fixes, in the sense that they do not yield expected results when merely taken several days before an event (reunion, wedding, vacation, etc.). Instead AAS are appropriately taken in what are called 'cycles'. Steroid Cycle - specific steroidal dosages taken at timed intervals on specific daily, multi-daily, or weekly regimens for a predetermined (although adjustable) number of weeks or months. The amount and duration of steroid use is not determined bybiographical data (height, weight, age, etc.), nor does a minor or moderate change in dosage dictate cycle length. This is the reasoning of a supplement taker, a good one, but one nonetheless. Steroid logic requires a paradigm shift, because hormones don't work like supplements. Cycle durations and dosages are reflective of potential growth periods, physiological recovery issues, and the harshness of a compound’s effects on the body. Steroid Stack/Cocktail - the simultaneous use of more than one form or type of AAS within a cycle, often combining orals and injectables. This is done to magnify the properties of a compound, or to benefit from the positive characteristics of each drug (and sometimes to minimize the negative effects of one or more), thus synergistically improving the overall cycle. Steroids build muscle, and are not for weight loss purposes. If losing extra pounds and toning up is your goal, then changes in diet, exercise and supplementation are in order. Steroids, even the mildest of them, are muscle builders and muscle due primarily to its greater density is heavy and will invariably increase your weight. Steroids should be considered when you have worked out for at least two years ormore, and have developed a solid muscular foundation then any gains made through steroid usage, will be pure muscle, and your hard earned money will not be wasted. With regard to aesthetics, your body fat should also be relatively low prior to steroid administration. This will permit the drugs to have a more profound cosmetic effect, because your muscle and form will be less likely blurred by excessive subcutaneous (beneath the skin) fat. There’s no need to taper steroids cycles up or down This method of cycling was once quite common, but later medically proven to be unnecessary. When the cycle is over simply discontinuing the usage of all compounds is sufficient. BEST AAS FOR WOMEN Conventional wisdom holds that only a couple of select oral steroids should be recommended as safe for female usage. This conclusion is primarily based on said oral's inherently low anabolic/androgenic ratios and mild to moderate liver toxicity, which is also why actual Testosterone esters should never be used by women (who aren’t bodybuilders). Whenever a dosage seems too high, as evidenced by unacceptable or intolerable side effects, its immediate reduction typically corrects the problem. It should also be noted that like all goods and services, prices and availability will vary. Anavar (Oxandrolone), though a perennial favorite among steroid users is often nearly twice as expensive as Winstrol (Stanozolol or Stanabol) another favorite. Here are some proven steroid protocols and their resulting effects: COMPOUND DOSAGE DURATION PROPERTIES COMMON SIDE EFFECTS ANAVAR Beginner 10mgs/a day 8wks Muscle gain; increased strength, hardness, Possible gastro discomfort, decreased libido Advanced 10 - 20mgs/a day 8 - 12wks pump, stamina, vascularity & fat loss. and acne. WINSTROL Beginner 10mgs/a day 8wks Slight muscle gain; increased Possible hair loss or thinning, joint pain Advanced 10 - 20mgs/a day 8 - 12wks strength & hardness. and acne. As stated earlier, there is no need to taper steroid usage. All drugs have half-lives, the amount of time it takes for one half of the drug to evacuate the body via the three methods of absorption, degradation and elimination. How the drug is administered (frequency) should always be based on its half-life. For example both Winstrol and Anavar have short half-lives lasting less than half a day. To keep the blood serum levels of these drugs high (for optimal effect) each should be taken twice daily. For example: Anavar (beginner) 10mgs/a day until cycle termination (10-12 hrs apart; e.g. 5mgs twice a day at 8am & 8pm ) Winstrol (advanced) 20mgs/a day until cycle termination (10-12 hrs apart; e.g. 10mgs twice a day at 6am & 6pm ) Experimentation is important because of the varying effects of different hormones. Below is an illustration of a steroid cycle in the form of a stack or cocktail. As mentioned earlier, users exercise such protocols to enhance their results by exploiting the synergy of two or more compounds. Stacks also minimize side effects, by reducing the amount of harsher compounds while using the same or greater total AAS milligrams. For instance, Winstrol can be hard on the joints and hair, but when combined with the milder Anavar (as in the example below) this risk is significantly reduced, while additional Anavar benefits can be simultaneously realized at the very same desired 10mg AAS dosage. WEEK OF WINSTROL ANAVAR 1 5 mgs/week 5 mgs/week 2 5 mgs/week 5 mgs/week 3 5 mgs/week 5 mgs/week 4 5 mgs/week 5 mgs/week 5 5 mgs/week 5 mgs/week 6 5 mgs/week 5 mgs/week 7 5 mgs/week 5 mgs/week 8 5 mgs/week 5 mgs/week 9 5 mgs/week 5 mgs/week 10 5 mgs/week 5 mgs/week Orals are a good choice for the needle phobic, but if you don’t mind shots Primobolan Depot (Methenolone Enanthate) is a great option. This hormone is primarily used for gaining and preserving lean muscle tissue. The reason Primo is so effective in these areas has to do with its ability to augment nitrogen retention. As a result of this property, many competitors have successfully used Primo to retain muscle during calorie restrictive pre-contest dieting. Unfortunately, Primo comes with two rather daunting caveats: 1) it is a very expensive chemical to obtain, a price which is usually reflected in the cost to the average consumer and; 2) it is one of the most commonly counterfeited steroids on the black market. Nevertheless, if attained this steroid is well worth the effort. IF TEST…THEN PROP! The dangers of exogenous testosterone within the female body cannot be overstated! But since there will always be those who go AMA (Against Medical Advice), if you must experiment with Test be sure to make your choice Testosterone Propionate. This would be the only choice for women who simply must try testosterone for one all important reason. Should adverse side effects become problematic or otherwise intolerable the propionate ester will rapidly vacate the body, and hopefully completely reverse any negative effects or conditions. Prop should be injected everyday or every other day and appropriately divided according to the desired total weekly dosage. A cycle using this hormone should run for a minimum of 6 weeks. The most pronounced negative side effects include: clitoral enlargement; excessive facial & body hair; deepening of voice; oily skin; menstrual abnormalities; hair loss or thinning; depression, confusion and; acne on the face, back or shoulders. It is very important to monitor oneself closely while using a hormone as androgenically potent as testosterone. FEMALE AAS RESEARCH - The media and naysayers have been rejecting steroids since the 1930's, publically spouting negative propaganda, while privately marveling at the wondrous physiques and feats of athleticism and strength it produced. Since women are a relatively new addition to the steroid scene, and due to the obvious ethical issues surrounding the perceived potential for harm, there are very few medical journal studies relating to the effects of anabolic steroids on female subjects. Sadly, the studies which do exist, serve only to complicate matters by often using small sample sizes, and insubstantial control and placebo groups that yield largely inconclusive results. Studies published to date on androgen replacement therapy in women do not indicate detrimental effects on body composition, lipids or vascular function. The key words here are " replacement therapy". Testosterone derivatives have been developed for clinical hormonal replacement therapy in men. Thus, few forms of AAS are approved for women because the pharmokentics (the study of the action or effects of drugs on human beings) and efficacy of usage on women have not been well researched. Therefore, very little is actually known and published about the short- and long-term effects of non-medicinal AAS usage regarding women. Consequently, even less is clear regarding the supraphysiological (amounts greater than normally found in the body) doses which female bodybuilders, competitors and recreational users have been known to administer. Although interpolation has been used, the research conducted on male users can't possibly be accurately correlated to females when there are virtually no grounds for comparison. Consequently, the alleged research-based information concerning the adverse physiological, physical, behavioral, and psychological effects of low dosage supraphysiological AAS on women is at best inaccurate, and at worst wildly speculative. REFERENCES Amoko et al. "Effect of static stretching on prevention of injuries for military recruits." Mil Med. 2003 Jun; 168(6):442-6. Bahrke, M.S., Yesalis, C.E., and Wright, J.E. Psychological and behavioral effects of endogenous testosterone and anabolic-androgenic steroids: an update. Sports Medicine 22(6): 367-390, 1996. Gruber, A.J., Pope, H.G. Jr. (1999) Compulsive weight lifting and anabolic drug abuse among women rape victims. Comprehensive Psychiatry, 40, 273-277 Gruber, A.J., and Pope, H.G., Jr. Psychiatric and medical effects of anabolic-androgenic steroid use in women. Psychotherapy and Psychosomatics 69: 19-26, 2000. Hughes, T.K. Jr., Rady, P.L., Smith, E.M. (1998) Potential for the effects of anabolic steroid abuse in the immune and neuroendocrine axis. Journal of Neuroimmunol, 83, 162-167 Lally D. 'New Study Links Stretching with Higher Injury Rates', Running Research News, Vol. 10(3), pp. 5-6, 1994 Malarkey, W.B., Strauss, R.H., Leizman, D.J., Liggett, M., Demers, L.M. (1991) Endocrine effects in female weight lifters who self-administer testosterone and anabolic steroids. American Journal of Obstetrics and Gynecology, 165, 1385-1390 Porcerelli, J.H., and Sandler, B.A. Anabolic-androgenic steroid abuse and psychopathology. PsychiatricClinics of North America 21(4): 829-833, 1998. Porcerelli, J.H., and Sandler, B.A. Narcissism and empathy in steroid users. American Journal Research Report Series - Anabolic Steroid Abuse. National Institute on Drug Abuse Strauss, R.H., Liggett, M.T., Lanese, R.R. (1985) Anabolic steroids use and perceived effects in ten weight-trained women athletes. JAMA, 253, 2871-2873 Sutton, L. ANABOLIC STEROIDS: Not Just For Men Anymore. Vanderbilt University Thacker et al. "The Impact of Stretching on Sports Injury Risk: A Systematic Review of the Literature". Medicine & Science in Sports & Exercise. 36(3):371-378, March 2004. van Mechelen W, Hlobil H, Kemper HCG, et al. Prevention of running injuries by warm-up, cool-down, and stretching exercises. Am J Sports Med 1993;21:711–19.

Most people enjoy a fizzy drink or two and many opt for the diet versions. In this day and age, diet soda attracts a lot of criticism. Not all of it stands up to science. While these drinks may not benefit your health as such, they are a lot safer than the sugary stuff. The question remains: Is diet soda bad for you? Here are the pros and cons of these fizzy drinks. The question remains: Is diet soda bad for you? Here are the pros and cons of these fizzy drinks. The Pros and Cons of Drinking Diet Soda Pro #1 - Aspartame is Not Carcinogenic One of the key ingredients in diet soda is aspartame. It is common to see reports in the media linking this with health problems. A 2013 Channel 5 (UK) documentary named "50 Shocking Facts about Diet and Exercise" claimed that aspartame is carcinogenic [potentially cancer-causing] and manufactured in the same factories that made napalm for the Vietnam War. A cause for concern, maybe? Not quite. Professor Chris Seal, Lecturer in Human Nutrition at Newcastle University, explains how: "The scientific consensus following several systematic reviews of hundreds of publications is that for the general population, aspartame is safe." The belief that aspartame is carcinogenic is not reinforced by evidence. The seal goes on to say: "The reports linking aspartame to cancer development in studies with rats and other so-called detrimental effects have not been confirmed in a large number of studies in people, nor in epidemiological studies [of how and why diseases occur]." Pro #2 - A Cheeseburger Contains 9 Times More Phenylalanine Than a Diet Soda There are certain people who should avoid aspartame where possible, but this is a very limited figure. These people are sufferers of phenylketonuria, a rare genetic disorder. When sufferers of this condition metabolize aspartame, it produces phenylalanine which they have to avoid in their diet. This is such a rare illness, however, that only 1 in 10,000 people will be affected. For the vast majority, this poses no problem. There is 9 times the amount of phenylalanine in a cheeseburger as there is in a 330ml can of diet soda so if you are really concerned about limiting your intake, you might want to drop the fast food first. Pro #3 - Fruit Juice Contains Far More Methanol Another compound produced when ingesting aspartame is free methanol. This has caused some alarm, but the reaction is not justified. 330ml of fruit juice contains double the methanol contained in a can of diet soda, so no point in panicking. It is suggested that as little as 10ml of methanol could potentially make you go blind by damaging the optic nerve but for this to occur, you would have to drink 500 cans of diet soda straight. If you did want to test this out, the guy waiting behind you in the supermarket queue would probably kill you before the drink could. Pro #4 - Diet Soda Doesn't Cause Weight Gain Trying to get in shape and wondering whether it is still worth dropping the diet soda? Don't stress. There are no studies which show sugar-free soda to be a direct cause of weight gain. Quite the opposite, in fact. The University of North Carolina found that substituting caloric drinks for diet soda [and water] resulted in noticeable weight loss. Similarly, a study conducted by Johns Hopkins Bloomberg School of Public Health showed that reducing your intake of zero-calorie soda did not specifically aid weight loss. Con #1 - Diet Soda Acidity May Cause Dental Erosion It is worth realizing that diet soda drinks are not without their issues. No sugar, no problems? Not exactly. Professor Chris Seal, Lecturer in Human Nutrition at Newcastle University, states that diet soda is still very acidic and can cause problems due to dental erosion. Professor Seal adds, "Fizzy drinks may be better in that they have zero calories and zero sugar, but they also contain additives which may cause problems for some people." Best way to get around this? Limit your consumption, and drink in moderation. Con #2 - Diet Soda Lacks Any Real Nutrition While sugar-free soft drinks are safe, they don't actually provide your body with much in the way of nutrition. Professor Seal states that aspartame is, "To all intents and purposes, of no use to the human body, all it does is stimulate the sweet receptors on the tongue." Seal also explains how, "In theory, phenylalanine could be used in the body as a component of protein, but the amount typically consumed is so small this would not be of significance to the normal human body." If you are looking for something nutritious to aid your health, you will not get a lot from diet soda drinks but that does not mean they are unhealthy. They are fine to consume in moderation, and do not pose much of a health risk. Con #3 - There May Be a Correlation Between Diet Soda and Weight Again despite there being no evidence that diet soda causes weight gain [see the last pro point] - some studies, including the National Health and Nutrition Examination Survey (NHANES), have shown a correlation between diet soda consumption and weight gain in adults. "This is so surprising," says Marilyn Townsend, Nutrition Specialist at University of California Davis, "because we expect these low-calorie sugar substitutes to assist with weight loss." These results can be explained in two main ways. Firstly, the sweeteners used in diet soda may stimulate the sweet-taste receptors in the mouth which could lead to overeating. Secondly, people who drink a lot of zero-calorie soda may effectively reward themselves by underestimating how many calories they are consuming elsewhere. Correlation and causation are two different things. Diet soda does not appear to cause weight gain, so using in moderation alongside exercise and an otherwise healthy diet would be fine. Should You Drink Diet Soda? Diet soda drinks with reduced sugar and calories are far safer than the sugary kinds. Artificial sweeteners normally included have not been seen to cause negative health problems such as weight gain, disease or impaired brain function. While moderate use seems to be fine, in excess your teeth may suffer. If you are looking for something to boost your brain power or help your heart, you may want to continue the search. However, the odd glass of sugar-free soda alongside sound training and nutrition is not a recipe for disaster.

Quick video clip of me training back 20181001_234907_1.mp4

Another early morning and another early stroll into your favorite café, coffee shop, or smoothie shack. As you approach the cashier to place your order you see a giant sign screaming at you to try the latest and greatest Superfood Smoothie. The sign is green and purple with a fruit caricature staring back at you with his mouth open and a comment box stating, Have a super day with a superfood smoothie! You're intrigued to try it, but think, What exactly is a superfood? The term superfood is a word that has been popularized in recent years as a way of categorizing a long list of "healthy" foods into one marketable term. The Oxford English dictionary describes a superfood as a "nutrient-rich food considered to be especially beneficial for health and well-being." By that definition, wouldn't most foods be considered a superfood? Superfoods typically encompass foods that are packed with vitamins and minerals or micronutrients. Superfoods vary in providing your body with rich sources of antioxidants, vitamins, minerals, and fiber. But, rather than viewing these certain types of foods as super, you should be viewing these micronutrient-packed items as simple essentials you should be incorporating into your diet each day. Having your superfood smoothie once a week isn't the solution. You need to start thinking of these foods as being just as important as your macronutrient packed foods such as chicken, beef, rice, or potatoes. So, what exactly falls under this realm of superfoods? Let's take a look at five superfoods that will provide you with essential vitamins and minerals to keep your body healthy and functioning into the future. 5 Essential Superfoods List #1 - Blueberries Blueberries are one of the most popular superfoods due to their high concentration of antioxidants. Keeping your body fueled with antioxidants protects the cells in your body, lowering your chances of getting diseases such as cancer, diabetes, and heart disease. [1] Blueberries are also packed with vitamin C, fiber and have been shown to reduce the risk of cognitive functionality as you get older, Packed with essential vitamins and minerals, blueberries are the perfect sweet snack to sprinkle on top of your morning oatmeal or yogurt. One-half cup of blueberries is only going to yield approximately 40 calories and less than 8 grams of sugar so you can ditch the sugar toppings and ramp up the flavor of your oatmeal or yogurt with this delicious superfood. #2 - Beets If you were going to designate a king of the superfoods, beets may take the crown. When it comes to building muscle, beets lead the way due to their naturally high concentration of nitrates. Nitrates help to improve blood flow and vascularity, which is why this superfood is used in many different supplements in beetroot form. And, the high nitrate levels within beets have been shown to help lower blood pressure. [2] Beets are also packed with betaine and folic acid, which help to improve endurance and reduce inflammation within the body. So, if you are looking for a natural vasodilator with multiple health benefits, this superfood can't be beat. #3 - Avocado No, they're not considered super because you have to pay an extra dollar to add them to your sandwich or burrito. Not only are avocados one of the best sources for "healthy" fats within your diet, avocados pack five grams of fiber within each half serving. And, the vitamins and antioxidants packed in an avocado are never-ending. Avocados provide a quality source of Vitamins A, B, C, E, and K and provide one of the most important antioxidants, glutathione. Glutathione has been shown to provide protection against certain cancers. #4 - Bananas Bananas often times get overlooked as a highly nutritious superfood. Superfoods are commonly associated with reds, blues, and greens (see above), but you need to start thinking yellow as well. Bananas are one of the best sources of potassium you can get, which helps in maintaining heart function and blood pressure. Getting a daily dose of potassium helps strengthen your bones and with only 1mg of sodium per banana, this superfood helps to fight high blood pressure. While bananas due pack almost 30 grams of carbohydrates per banana, you shouldn't shy away from this fruit because it's still extremely low in calories and low in sodium. If you are watching your carbohydrate intake then slice your banana in half as a topping or snack so you can still reap the micronutrient benefits of this delicious superfood. #5 - Salmon Wait, I thought superfoods could only be fruits and vegetables? Think again. let's step out of the box when thinking about typical superfoods for a second and look at the super-nutrients of salmon. Not only is salmon packed with quality protein, this delicious fish contains a quality source of Vitamin D and omega-3 fatty acids. Getting a quality dose of omega-3 fatty acids each day has been shown to reduce the risk of heart disease and help with alleviating joint pain. [3] Fuel the Inside of Your Body In a fitness world that is so focused on outside physical appearance, we can sometimes forget about what it takes to make sure our insides are healthy and functioning properly. By incorporating these five superfoods into your regular diet you are fueling your body with the essential vitamins, minerals, and antioxidants needed to provide proper nutrition to the functionality of your body. Proper care and nutrition of your body now will give you a better chance towards being able to function and exercise into your future. So, do you want to be good or be super? For more fitness and nutrition tips subscribe to the MuscleMinds Youtube channel and follow me on Instagram @thebrentness. References 1) Dröge W. (2002). Free radicals in the physiological control of cell function. Physiol Rev 82(1):47?95. 2) Webb AJ et al. (2008). Acute blood pressure lowering, vasoprotective, and antiplatelet properties of dietary nitrate via bioconversion to nitrite. Hypertension 51:784?90. 3) Kris-Etherton PM et al. (2003). Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease. Arterioscler Thromb Vasc Biol 23:e20?e30.

As rates of obesity, diabetes, insulin resistance, and metabolic syndrome reach epidemic proportions, artificial sweeteners have been utilized to tame the public’s sweet tooth while simultaneously reducing its consumption of added sugar and nutritionally-vapid calories. However, since the discovery of saccharin in 1879, artificial sweeteners have been the subject of controversy, often decried as toxic, harmful, and hazardous to our health. Yet, numerous studies have shown that these “fake sugars” are safe and non-toxic when consumed in appropriate amounts. [6][7][8] But, a pair of recent studies have once again cast a shadow of suspicion on these non-nutritive sweeteners, suggesting that they may cause significant changes in the composition of our gut microbiome. Let’s discuss these new studies and see what we can gather from their findings. New Artificial Sweetener Studies Study #1 A coalition of researchers from the Ben-Gurion University of the Negev in Israel and Nanyang Technological University in Singapore set out to investigate the “relative toxicity” of six FDA-approved artificial sweeteners along with 10 sports supplements that incorporated the sweeteners. [1] Included in the six were: Ace-K Advantame Aspartame Neotame Saccharin Sucralose Names of the 10 sports supplements used in the trial were not noted directly in the study, but their supplement facts were detailed. [1] For the tests, the researchers developed a bacterial sensing model comprised of strands of E. coli that had been genetically modified to produce light (bioluminesce) when they came into contact with toxicants. Researchers believed these strands were representative of the broad complex of bacteria residing in our gut. Ariel Kushmaro, one of the researchers on the team, noted: "We modified bioluminescent E. coli bacteria, which luminesce when they detect toxicants and act as a sensing model representative of the complex microbial system.” [2] Basically, researchers “tweaked” three different strands of bacteria to light up if its DNA was damaged or if its cell walls were damaged. To test the effects of the various sweeteners, researchers bred cultures of E. coli, put them in test tubes, then applied artificial sweeteners directly to the bacteria at concentrations far beyond what is typically found in a serving of diet soda. At the end of the trial, researchers documented that all six artificial sweeteners damaged the bacteria, but the manner in which each sweetener affected the bacteria differed. Some affected growth rate while others impacted bioluminescence. Following publication of the results, most news outlets branded the study and its findings as: "Artificial sweeteners have toxic effects on gut microbes." [2] Commenting on the findings of the study, senior author of the study, Evgeni Eltzov, noted that the results of this trial DO NOT show that artificial sweeteners are toxic to humans. What the results show, according to Eltzov, is that artificial sweeteners have the potential to damage bacteria. [3] Furthermore, Dr. Kristina Rother, a senior research physician at the National Institute of Diabetes and Digestive and Kidney Diseases of the National Institutes of Health who was not a member of the research team, commented that: “...the lab experiment's results don't translate directly to humans. For example, the concentrations of artificial sweetener presented to the bacteria were higher than what a person would consume in a can of diet soda…” In an interview with Live Science, Dr. Rother continued to explain that the human gut contains a rather extensive and diverse system of bacteria, not just E. coli. She continued, by saying this study, “doesn't tell us what happens in real life. It tells us what happens in a test tube...Real life is just more complicated." [3] In other words, the results of a cell culture study using doses much higher than you’d typically ingest don’t carry over to what happens when you ingest artificial sweeteners in your daily can of diet soda. They might affect the gut bacteria, but so does everything else you eat. And, furthermore, while artificial sweeteners “affect” or “change” gut bacteria, the jury is still out on whether or not these changes are for better or worse. We simply don’t have enough understanding or data of the human gut microbiome to make such determinations. Now, let’s look at the second study and see what it shows. Study #2 The second new study into the potential pitfalls of artificial sweetener consumption was presented at the annual meeting of the European Association for the Study of Diabetes. [4] Using a rather small test group of 29 non-diabetic subjects (age 30 ± 2 years), researchers randomized the individuals in a double-blind fashion to receive either a capsule containing a combination of artificial sweeteners or placebo. The group receiving the artificial sweetener capsule received a combination of 92 mg sucralose + 52 mg acesulfame-K in capsule form three times per day for two weeks. FYI, this amount of sweetener is what you’d get in roughly 50 ounces (1.5 liters) of diet soda per day. For the study, researchers were interested in what the artificial sweeteners did to the subjects’ glycemic control and their gut microbiome. After two weeks, the researchers documented two significant changes in the gut bacteria of those who consumed the capsules filled with the combination of sucralose and Ace-K. Specifically, those consuming the artificial sweeteners experienced “greater variation in faecal microbiota composition, along with a significant reduction in the health-associated bacterium Eubacterium cylindroides.” [4] In other words, researchers found that consuming artificial sweeteners changes what bacteria are present in your poop and noted a decrease in the presence of Eubacterium cylindroides, a species of bacteria associated with gut health. Researchers also noted a stark increase in “11 opportunistic gut pathogens", which the researchers state aren’t typically found in the guts of healthy individuals. The study also found that consuming artificial sweeteners for two weeks straight impacted how test subjects responded to glucose. In the abstract, the researchers state: "The observed decrease in fermentative bacteria populations and changes in the pathways used by bacteria to harvest energy predicted a deterioration in the body's ability to regulate glucose." Basically, the authors are stating that consumption of artificial sweeteners impaired the body’s ability to control glucose. It’s important to note that this study has yet to be peer-reviewed or published, meaning reviewers could find some glaring errors in the study, its methods, analysis, or results. Also of note is that only the abstract of the study is available to the public, not the complete study. Discussing the findings of the study, Navel Sattar, a professor at the University of Glasgow who was not involved with the study remarked: [5] "This study, whilst well done, is not the same as taking one or two diet drinks (containing sweeteners) per day, more often than not with food, but rather is equivalent to almost five cans of diet drinks every day for two weeks – given in the form of tablets. Also, we don't know what these gut marker changes really mean for health so it's all highly speculative, and there are no clear data in humans that sweeteners alter blood sugar levels in the way that is speculated by the authors." Another expert on the matter, Dr Katarina Kos, Senior Lecturer in Diabetes and Obesity, University of Exeter, stated: [5] “Where does this leave us for now. It is too early to be concerned about a potential increased risk in diabetes as result of use of artificial sweeteners and results from this study and further research is needed to validate this. Thus guided from previous work and until we know better, we should approach sweetened drinks and food with the awareness that it may want us to ‘compensate’ with further calorie intake. The best option for those concerned may remain water as a zero calorie drink.” And, noted endocrinologist, Kevin Murphy, from Imperial College London, also stated his concerns regarding the latest research findings, saying: "Further work is needed to confirm whether this altered bacterial activity is actually responsible for the impaired glucose control observed – the work as described cannot demonstrate a causal effect.” Takeaway So, what do these findings tell us and how do they carry over to our everyday life? Basically, we don’t really know. Exposing bacteria strains in a test tube to truckloads of artificial sweeteners is a far cry from ingesting one or two diet sodas per day within the context of an otherwise healthy diet. The dosages used in the study were roughly equal to 1000mg/L of sucralose and 2000mg/L of saccharin. You’d have to consume around 6 liters of diet soda per day to approach those levels. And besides that, these sweeteners were tested only on E. coli. Our guts contain substantially greater amounts and diversity of bacteria than simply E. Coli. Remember, the dose makes the poison. Water can kill you if consumed in large enough quantities. The results of these studies should encourage more research to be done on humans consuming reasonable amounts of artificial sweeteners within the confines of a healthy diet. They should not be used to generate a bunch of click-bait articles under the guise of “artificial sweeteners destroy and maim your gut.” References 1) Harpaz, D., Yeo, L. P., Cecchini, F., Koon, T. H. P., Kushmaro, A., Tok, A. I. Y., Eltsov, E. (2018). Measuring Artificial Sweeteners Toxicity Using a Bioluminescent Bacterial Panel. Molecules, 23(10). https://doi.org/10.3390/molecules23102454 2) "Artificial Sweeteners Have Toxic Effects on Gut Microbes." ScienceDaily, 11 Oct. 2018, www.sciencedaily.com/releases/2018/10/181001101932.htm. 3) "No, Drinking Diet Soda Won't Poison Your Gut Bacteria, But It Could Do Harm." Live Science, Oct. 3, www.livescience.com/63743-artificial-sweeteners-gut-health.html. 4) R.L. Young, D. Kreuch, F.M. Mobegi, et al. Low-calorie sweeteners disrupt the gut microbiome in healthy subjects in association with impaired glycaemic control. European Association for the Study of Diabetes (EASD) 2018 Annual Meeting; October 5, 2018; Berlin, Germany. Abstract 241. 5) "Expert Reaction to Conference Abstract on Low-calorie Sweeteners, Gut Bacteria and Blood Sugar Control | Science Media Centre." Science Media Centre, 5 2018, www.sciencemediacentre.org/expert-reaction-to-conference-abstract-on-low-calorie-sweeteners-gut-bacteria-and-blood-sugar-control/. 6) Magnuson, B. A., Roberts, A., & Nestmann, E. R. (2017). Critical review of the current literature on the safety of sucralose. Food and Chemical Toxicology, 106, 324–355. https://doi.org/https://doi.org/10.1016/j.fct.2017.05.047 7) Aguilar, F., Autrup, H., Barlow, S., Castle, L., Crebelli, R., Engel, K., … Toldrá, F. (2008). Scientific Opinion of the Panel on Food Additives ,Flavourings , Processing Aids and Materials in Contact with Food. The EFSA Journal, 581, 1–29. https://doi.org/10.2903/j.efsa.2007.581 ? Bassoli, A., & Merlini, L. (2003). SWEETENERS | Intensive. In B. B. T.-E. of F. S. and N. (Second E. Caballero (Ed.) (pp. 5688–5695). Oxford: Academic Press. https://doi.org/https://doi.org/10.1016/B0-12-227055-X/01172-X

A super great read:: I suffer from anxiety and panic disorder. This is something I have dealt with since childhood, but most predominantly since my mid-teens. When I was diagnosed, there was no array of pills to choose from to alleviate the situation. This was pre-Xanax, people. Prozac had just come on the market and was not being pushed hard, especially at teenagers. I was basically given two options: sink or swim. Truth be told, I did a little of both at first, until I found solace in the weight room. The more I worked out, the better I felt. If I fell off the wagon, the more frequent my old symptoms became. When I spent time lifting and doing aerobic exercise, my anxiety cleared up. Not only did I have more energy and less worry, but my mind was so much sharper and more focused. It was quite apparent exercise was helping me, but I never had the definitive proof how or why, until science caught up. Was Exercise Helping My Anxiety? The World Health Organization calls depression ?the leading cause of disability worldwide.? Let that sink in for a second. The. Leading. Cause. And that's just depression! The use of prescription drugs for depression and anxiety has skyrocketed in the last two decades. Unfortunately, what we are finding out is that many of these people are only marginally better, if at all, than where they started. They may also be dealing with antidepressant side effects like headaches, nausea, fatigue, sexual dysfunction and weight gain. In 1999, a study concluded exercise was just as beneficial as antidepressants for older adults with moderate depression. Then, in 2006, a meta-analysis of studies was conducted, and the findings in favor of exercise were so strong it actually suggested exercise should be prescribed to people with depression. In 2011, yet another study took people who hadn?t responded to SSRI medications and made them exercise, leading to a 30% full remission. This means exercise is as effective or sometimes more beneficial than medication for moderate depression and anxiety. How Does Exercise Help Depression and Anxiety? But what does exercise do that makes it so special? Most people assume exercise merely makes you feel good, or gives you a temporary ?high.? But that is only the tip of the iceberg. According to the book ?Spark: The Revolutionary New Science of Exercise and the Brain,? By John J. Ratey, MD, exercise not only excites feel-good chemicals, but it actually changes your brain. Exercise increases your levels of serotonin, norepinephrine and dopamine. These are the chemicals that give you a sense of happiness, self-confidence and satisfaction. It also builds connections in your brain, by boosting growth-factor chemicals and essentially growing (or re-growing) pathways. Meaning, you get mentally stronger, as well as physically stronger. Just as you tear up and rebuild muscle tissue, you rebuild your brain, too. Imagine a barren tree in your skull with a few scraggly branches. Now imagine that tree unfurling and becoming a mighty oak, full of twigs and lush with leaves. That is essentially what starts to happen with regular, vigorous exercise. A healthy amount of stress stimulates growth and strength. In my opinion, the biggest problem facing America is that we have unhealthy amounts of stress being pumped at us through the media and on the internet. The horrors, the dangers, the angry rants and the dire warnings are magnified and hyped to create a sense of fear and unease not only about the world, but about one another. Negative Stress and It's Impact on the Brain We absorb it while we sit on chairs and slouch through our day, from the bed to the car, to the desk, to the couch, and back into bed. This kind of negative stress, coupled with a sedentary lifestyle, does the opposite of growing the brain. It actually shrinks your brain and causes it to withdraw those leaves and branches, just like how a tree drops it's leaves and goes into survival mode during winter. In short, we become physically and mentally weaker, which opens the floodgates to not just physical ailments and disease, but symptoms of anxiety, depression, ADHD, dementia, etc. These illnesses cause us to turn to medications. Sometimes we need more medications to counteract the side effects of our initial medications. We end up taking a bunch of pills and wonder when we are supposed to ?be happy.? But if we don't change our lives, we will never truly get better. It is high-time doctors prescribe exercise first, or in conjunction with, medication. We must also start treating exercise as being necessary and vital to human beings? mental health, instead of a superficial hobby people do on their own time to look good. The American attitude towards fitness starts with cutting recess for kids, to make room for more hours sitting and more stressful testing. Once you become an adult, you typically have a full-time seated job with few breaks and exercise becomes set as something you have to wedge in, instead of an inherent part of your life. No wonder we are all messed up. Imagine a world with healthier, smarter, and less-depressed people who aren?t overtaxing our healthcare system with an overwhelming need for prescription medications. (Hint: It looks like your local gym.) How Much Exercise Do You Need? What is the right dosage for exercise? Most of the studies are based off of vigorous aerobic exercise using 60%-85% of the subject?s maximum heart rate, for 35-45 minute sessions. But there are more experiments being done on complex movements (sports, martial arts) and resistance training (weight lifting, strength training) with promising results in favor of activity. There is simply not enough evidence to say this exact exercise for a given amount of time at a given amount of intensity will produce a specific amount of growth factor and make your anxiety and depression go away. But there is enough evidence to say finding something you like to do ? whether it be running, lifting, swimming, MMA, soccer, cross-training or dancing ? and doing it for 3 to 5 times a week can save your body from disease and your mind from itself. I know this to be true; I'm living proof. References "WHO | Depression." World Health Organization. N.p., n.d. Web. 3 Mar. 2016. "Effects of Exercise Training on Older Patients with Major Depression. - PubMed - NCBI." National Center for Biotechnology Information. N.p., n.d. Web. 3 Mar. 2016. "Exercise Interventions for Mental Health: A Quantitative and Qualitative Review - Stathopoulou - 2006 - Clinical Psychology: Science and Practice." Wiley Online Library. N.p., n.d. Web. 3 Mar. 2016. "Exercise As an Augmentation Treatment for Nonremitted Major Depressive Disorder: a Randomized, Parallel Dose Comparison. - PubMed - NCBI." National Center for Biotechnology Information. N.p., n.d. Web. 3 Mar. 2016.

Having a much needed cheat meal??

Hip thrusters with no weight, air squats with our butts so far out we end up looking like Kim Kardashian from the back, glute standing kick backs... These exercises are a quick example of things you don’t see dudes doing in the gym. Why? Well, let me explain. I think that we (I am speaking to all my female counterparts out there) have been brainwashed that we can’t train like a man. When I first started to train, I looked up how a woman should weight train. What came up was lots of donkey kicks and air squats. etc. In a lot of these videos, I thought the way to squat was with your butt so far out that you almost fell over every time you did it. Now, these exercises are awesome, and am not downing them. But if you want to make gains, especially in your backside, there are some things that guys do that could really benefit us women and our gains. Train Your Booty Like a Boy 1. Barbell hip thrusts This exercise is being done by both men and women for max booty gains. I mean, girls, look up the glute master, Bret Contreras who is a huge proponent for the hip thrust. The hip thrust gives us optimal hip extension, engages our glutes more and supposedly increases power and strength in your butt. 2. Deadlift The standard deadlift targets the glutes, the quads and hammies with the added bonus of making the muscles of your lower back stronger as well as the abs. This is what is called a compound exercise - it works many different muscles at the same time. 3. Squat Some argue that this is king of the compound exercises. It works the quads, hammies and glutes as well as abs, too. It is the staple of any leg day program. Now, you can add in a bunch of accessories that help form your backside, but honestly, the big three for your butt really work wonders. There is no reason that you should not train your backside like a dude does. Compound exercises are really important to add in the beginning of your leg day as well, because it poops you out faster than some of those donkey kicks your doing ad nauseam. What I like to do is have two leg days a week. I do one hamstring/glute day and one quad day. For me, I incorporate a combination of the above three on each day; on hamstring/glute day I will do barbell hip thrusts with stiff-legged deadlifts and other various supporting exercises in combination with these heavy hitters. On quad day, I do a standard heavy squat, I do standard dead lifts and then hit quads with machines or other various accessory exercises. Final Thoughts These exercises should be incorporated into everybody’s leg day box of tricks. It is not necessary for us women to train any differently then men. If anything, we should continue to lift heavy to make maximum booty gains so that we can fill out our britches!

Welcome aboard glad to have you aboard ?

Welcome aboard ?

Welcome aboard ?

Great article Time to cover the conventional deadlift. We will cover some of the common mistakes that people make. Stance Width. In a conventional deadlift, a lot of times people put their feet too wide. They tend to go more towards a clean and jerk stance. A lot of people pull inspiration and thought from Olympic lifting. But an Olympic lifter has to worry about a second pull. In powerlifting, you do not have a second pull. You only have one pull. Instead of a wider stance, we go with a little bit more narrow of a stance. Grip Width. Next, we look at our grip. Most people use a clean and jerk grip which will be a little bit wider. But when the grip is wider it pulls you on to the ball of your feet and your toes; chest over the bar too much. To correct this we bring the grip in narrow. We want the grip right to our sides. Some people will try to pull narrower but they'll end up getting caught on their lats, and they can't lock the weight out at the top. The only people that would go wider than that would be really big, muscular guys with wide backs. They might want their hands a little wider. Essentially you want the hands to go straight down. The arms are supposed to be hooks and as long as possible to get the optimal leverage for the lift. Regarding the Feet. When we're pulling on a deadlift, we don't want to be on the balls of our feet or the toes. We want to be on the heels. One of the tricks we recommend for people who are pulling on the balls of their feet is to pick their big toe off the ground when they pull. This tends to get them to lean back, on to their heels. It will put pressure through their heels

Thankyou hun i love doing these

Boobs. They get in the way of everything. If you are a woman, you may have a love-hate relationship with them. They can be attractive and they can also get in the way when you are lifting or doing something with your arms. Pre-Order Outright Bars Today! Menu FREE SAMPLES Free Samples with Orders! View cart April 29, 2018 Julie Smith Breasts and Lifting - Tips to Manage & Protect "Your Girls" at the Gym Boobs. They get in the way of everything. If you are a woman, you may have a love-hate relationship with them. They can be attractive and they can also get in the way when you are lifting or doing something with your arms. Related - How to Lose Your Love Handles Lifting weights can be quite annoying if you have a lot of boobage. If you are doing a clean and press, for example, you may have to swing the bar OVER your boobs just to get it up. Maybe you are doing a pushup and cant get all the way down because of your busty-ness. Running is an act of self-flagellation. Even if you have the best sports bra on the planet, it won't protect you from getting smacked in the face. You almost need hazard pay in order to run a 5k... Breast Anatomy Obviously, breasts are for breastfeeding. There are mammary glands that aid in lactation. These mammary glands have lobes which are segmented. On each side, a mammary gland lies in the subcutaneous tissue of the pectoral fat pad beneath the skin of the chest. There is the nipple where an infant feeds and the areola which is the reddish brown region of the skin around the nipple. There are sebaceous glands beneath the areolar surface which make it look grainy in texture. There are ducts that come off the mammary gland. To hold the duct system there are bands of connective tissue known as the suspensory ligaments of the breast. When our suspensory ligaments go lax, we women get “saggy breast syndrome.” Don’t worry, it’s not a real diagnosis, I just made it up. Sounds much more technical, so I went with it. Boobs or mammary glands are anatomically related to sweat glands. There are complex interactions between sex hormones and pituitary hormones controlling their development and the secretion of breast milk and colostrum. Watch out world, even our breasts are susceptible to hormonal changes. If you are a man, I would love to give you boobs for a day. I realize you may be overjoyed with that prospect - well until you entered a gym, that is. 3 Fallacies Regarding Breasts 1. Do Weight Lifting, They Say It will make your boobs lift, they say. The thing is, weightlifting to increase the volume of chest muscles will have little effect on the appearance of your breasts. It does not significantly lift the breast. Bummer. Now, don’t think I am telling you not to do chest exercises if you are a female - on the contrary, I think if you don’t do the main chest exercises like pushups, chest press, and the like you are hindering progress. And by progress I mean strength. The only time I would be hesitant talking to a woman about chest exercises is when she has had breast implants. Some of my clients still have issues with implants and chest exercises even after a year. This may be due to scar tissue or the actual pocket and how the implant was placed. Otherwise, ladies, do those pushups. 2. Breasts Are Mostly Glandular and Can't Lose Weight Any woman who has lost significant weight knows that this is a for-sure fallacy. Your breast is made up of glands and a ductal system used for milk production and expression. However, there are fat pads in between where the mammary glands lie and it can be a significant amount. So, yes, if you lose weight it is likely you will also lose breast volume and size. I know after I lost my weight, I basically had to roll them up inside a bra. I know, probably way too much information, but we are talking about boobs, so that in itself is a personal topic. 3. Implants Mean You Can't Perform Chest Exercises Wrong! However, you may need to get permission from your surgeon as to when and what exercises you can start with. Some clients may have scar tissue years later or have implants that may be more mobile than others, so it is pretty individual. However, on the whole, yes, you can do chest exercises. Why Breasts Are Annoying Bras Bras, when your chest is large, are pretty much a joke. I know ladies that are double D, and have to wear two bras just to hold them in for any type of cardio. Let me just tell you - this sucks as a woman. Bras can be uncomfortable and difficult to find for a person who is busty. I mean, you want the support of Helga, but you don't want to look like a crazy stripper while doing clean and presses either. There was a study done regarding bras that stated they made the ligament that holds up the breasts. However, I don’t think you will see a “no bra” movement happen like it did in the 60’s. And did I mention it hurts to go braless? Yeah, so there is that. Pendulous Yes, I said it. They are big, annoying and get in the way of not only cardio, but weightlifting as well. Doing upright rows are dangerous. Like seriously. Doing push-ups, they touch the floor and you don’t even have to bend your arms. Down dog? Well, let's just say they hang in front of your face causing respiratory distress because they hang out in front of your face. Decline chest press - really, don’t even think about it unless you want your boobs asphyxiating you. 4 Tips for Women With Large Breasts So these are my suggestions for women with large breasts: 1. Lose weight if you want them gone If you have some weight to lose, likely you will lose weight in your breast tissue as well. 2. Wear 2 bras There. I said it. I mean two really GOOD bras that will hold them suckers in. You may only need one stellar bra depending on the brand. Although you may be weakening your breast ligaments, please don’t go braless. This would not only be distracting, it would be painful if you have some things to get done in the gym. 3. Modify your exercises Do a bench pushup versus a pushup on the ground. Do chest press flat or at an incline. Maybe you don’t do upright rows (they can add increased torque to the small muscles of the shoulder and increase the potential for injury) so do other exercises for shoulders and traps. 4. Find approves exercises If you have had breast implants recently, make sure your surgeon approves your choices of exercises. If you have pain with chest exercises, then you may need to consult your physician to see if there is an inordinate amount of scar tissue and what if anything you can do for that. Conclusion Just because you have large breasts, it does not mean that your life is over. Exercises can be modified or adjusted to aid you in your fitness goals. Using the best bras will help with cardio and certain exercises. A breast reduction may be something to consider if they are hindering your goals.

As women age, we go through a physiological change called menopause. This occurs when there is a depletion of eggs due to aging. After a woman goes through menopause they are no longer fertile and will not have monthly menstrual cycles. This typically happens between the ages of 45-55. There is, however, an unfortunate consequence of menopause which is a drastic drop in estrogen levels. Estrogen has many functions, but an important function is that it aids in keeping our bone remodeling in homeostasis. This means that helps maintain a normal level of bone formation and bone resorption. When this hormone is not found in its normal amounts our bone density can be heavily affected. How Does Bone Remodeling Work? Bone remodeling is a continuous process by which old bone is resorbed into the body and new bone is laid down. Bone resorption is crucial in maintaining calcium levels in the body and is carried out by cells called osteoclasts. Bone formation helps to maintain a stable skeletal structure. The cells that are responsible for laying down new bone are called Osteoblasts. These cells secrete proteins which are eventually converted to mineralized bone. As children, our osteoblasts typically out function our osteoclasts which is why we see such large growth spurts in children and adolescents. Peak bone mass is typically reached around age 30. After this point, women’s bone mass does not vary until they reach menopause. A woman's peak bone mass can give insight into whether she is at risk for osteoporosis later in life. How Does Menopause Alter Bone Remodeling? The function of osteoclasts in bone resorption is directly related to estrogen levels. Estrogen acts as an inhibitor of osteoclasts. Without estrogen present to inhibit its function, the lifespan of osteoclasts increases, and these cells can continue resorbing bone for a longer period. When bone resorption increases we also see an increase in bone formation. This results in an increased turnover rate which puts us at risk for decreased bone density. This means that our bones are not as stable as they previously were and are more liable to fracture. Since estrogen levels decrease after menopause, women are at a high risk for developing osteoporosis. Be Proactive and Decrease Risk for Osteoporosis? Resistance training has been proven to be an influential option in maintaining bone mineral density. It is the primary recommended treatment to prevent osteoporosis by many physicians. Resistance training programs, regardless of intensity, increase bone density in the lumbar spine whereas progressive overload training has been shown to increase bone density within the femur. Load-bearing activity can help stimulate the cells within the bones to maintain a strong frame. Not only is this important for post-menopausal women, but it has also been shown to increase bone density in adolescent females. A study done by Blimkie et. al. shows that just 13 weeks of resistance training had significant increases in bone density of the lumbar spine within adolescence. When adolescent females increase their peak bone density it puts them at decreased risk for developing osteoporosis later in life. In other words, it is encouraged that young females begin a resistance training program. This does not mean they need to be hitting one rep max’s every other week, but it is a good idea to start teaching them basic lifts with lower weight and higher rep counts. Resistance training and load bearing activities are beneficial in preventing osteoporosis in pre and post-menopausal women. It helps to increase our peak bone mass when we are young which decreases the risk for osteoporosis later in life. It also helps post-menopausal women increase or maintain their bone density. Increasing our bone density can significantly decrease our risk of fracture as we age. It is worth your while to be proactive about this issue as fractures in the elderly can have detrimental effects on health and acts of daily living. The older we get the longer it takes our fractures to heal and the more difficult it is to fully recover from fractures. Ensuring a high peak bone mass can help prevent common falls from turning into hospital visits. References 1) "Weight-training Effects on Bone Mineral Density in Early Postmenopausal Women - Pruitt - 1992 - Journal of Bone and Mineral Research - Wiley Online Library." Wiley Online Library | Scientific Research Articles, Journals, Books, and Reference Works, 1992, onlinelibrary.wiley.com/doi/abs/10.1002/jbmr.5650070209. 2) "Exercise Effects on Bone Mass in Postmenopausal Women Are Site-specific and Load-dependent - Kerr - 1996 - Journal of Bone and Mineral Research - Wiley Online Library." Wiley Online Library | Scientific Research Articles, Journals, Books, and Reference Works, 1996, onlinelibrary.wiley.com/doi/full/10.1002/jbmr.5650110211.

Test all the way?

Lol thankyou very much

Thanks hun?