What Are Pre-workout Supplements And How Do They Work?

Body building nutrition is aided best by pre-workout supplements, which are also considered as performance enhancers.

There are several muscle building products available in the market these days, ranging from the most controversial creatine and all the way to the least understood arginine. Majority of them are recommended to be taken at least an hour before an intense training along with the pre-workout meal.

Thousands of pre-workout supplements exist in the body building industry today, which makes it a difficult and nearly impossible task for consumers to find the right one that they need to meet their goals to get ripped and strong, as well as to suit their preferences in gaining muscle mass.

To gain a deeper understanding of what these dietary products are, below are some short reviews of the most popular stacks nowadays, as well as a brief backgrounder on how they specifically work.

Nitric Oxide (NO)

The latest trend perhaps in bodybuilding nutrition is called the nitric oxide (NO) boosters, which claim to invigorate the body with tons of energy and pump up the muscle big time. These supplements typically contain the protein component l arginine that releases the chemical compound in the blood stream and in turn relaxes the vessels or blood passageways to improve blood circulation, as well as to expand the muscle tissues specifically during the workout.

Citrulline Malate

Amino acids are the primary ingredients of the protein nutrient found in food and they also form the structural units of the body called cells. But not all amino acids are used for cell regeneration and tissue restoration alone. For example, citrulline, a non-essential amino acid, reduces metabolic acidosis, which causes the burning sensation in a muscle group when it has been training for too long. In this way, endurance is improved because of the delay on the onset of fatigue.

Branched Chain Amino Acids (BCAA)

Leucine, isoleucine, and valine are the three (3) essential amino acids joined together to perform a variety of functions for the body, one of which is to induce the secretion of male hormones specifically during training because they are responsible for immediately building up muscle mass. In addition, they elevate the body’s insulin level, which is in charge for utilizing the amino acids found in the blood stream rather than those already stored in the muscle tissues.


Meanwhile, there are some pre-workout supplements that improve brain function such as tyrosine. It is also a protein component found in yogurt, and it helps in the production of dopamine and adrenaline—two physiological substances that regulate the nervous system’s active and positive response to stress and pressure, hence rejuvenating the body builder to perform more repetitions of exercise in his routines.

Alpha LipoicAcid

On the other hand, for muscle builders who want to get huge muscles while at the same time losing fat mass, alpha lipoic acid products can aid tremendously in meeting these goals. This antioxidant that protects the body from harmful free radicals acts like insulin and induces glucose uptake in the muscle cells instead of in the fat cells. Glucose is the energy source in the blood stream that fuels all of the body’s activities both inside and outside. With great amounts of this found in the muscle tissues than in fats, the result is faster muscle build up with lesser fat storage.

7 Body Building Facts and Fallacies for Beginners

You may think you already know everything you need to get shredded quickly but you might still be surprised with the seven (7) body building myths and facts listed below.

1) Muscle building has no room for weak and possibly dying old men—and even women.

Age does not matter in love and relationships; the same principle applies as well for weight lifting and strength training. As a matter of fact, becoming lean and fit becomes more important as we grow older because physical activities and a nutritious diet are the only ones that can help us defy the damaging nature of the aging process.

The production of male hormones may decrease as we age, which would make it even more difficult to build muscle size and strength, but it doesn’t necessarily mean that it’s impossible to grow huge and strong biceps among older men. Likewise, women are not exempted from muscle building even at their menopausal stage—several women have already proven this fact and thousands more are continuously doing so.

2) Muscle building is not intended for women primarily because they’re the weaker sex.

Women are less likely to pump up on muscle power and mass on their arms, thighs, and chest primarily because their bodies are unable to secrete as much male hormones as men that make this possible in just a few sessions in the gym. However, the female species are just as capable of working out and lifting weights as men, which is why they have their separate category in body building shows to recognize their talents and abilities as well.

3) Isolation exercises can eliminate the excess fat in the target area.

Sit-ups and crunches, no matter how many reps of them you do in one set, will never drop your 36-inch waistline down to 24-inch; it’s the same way that dumbbell curls and barbell presses, no matter how heavy the weights are, won’t tone down your sagging arms. Body fats do not work in that way; as energy sources, they burn from every part of the body regardless of where energy is necessary.

4) The best body building diet consists solely of protein rich foods.

Everyone needs the three (3) macronutrients in their diet, namely carbohydrates, protein, and fats—whether they’re trying to lose weight, wanting to add up on muscle mass, or simply aiming to adorn a shredded physique. These energy sources are needed in order for the physiological processes to function normally; these nutrients undergo metabolism, in which they are broken down to combine with the other nutrient components—if one is missing, then the body cannot utilize fully the nutritional value of the foods eaten.

5) Warming up is the same as stretching the muscles.

Warm up routines consists of light weight lifting, which should be preceded by short aerobic exercises such as jogging, jumping jacks, and cycling. As opposed to the belief that stretching should occur prior to the intense training because of its ability to enhance the elasticity of the muscle tissues, the warm up should be exhausting enough to elevate blood circulation but not so much to cause panting and gasping.

6) Cooling down after a strenuous workout is less important than warming up.

Both pre-workout warm up and post-workout cool down are essential in securing the success of any muscle building routine. As the warm up revs up the body for the real workout, cool down meanwhile relaxes the heart so that it won’t overwork itself as well as the other organs.

7) Dietary supplements are harmful and unnecessary in body building.

Indeed, muscle enhancing products exist in the market that only cause more harm than benefit for a body builder. Although, not all muscle stacks are the same; there are natural supplements that are highly advantageous when used properly and as advised by an expert or consultant such as nitric oxide (NO) boosters that boost your body with explosive energies to maximize your workout routines.

The Importance of Warming Up in Every Workout Program

There is no better way to prepare the body for an extensive and strenuous workout so that injuries could be avoided,other than a good warm up routine.

Building up on muscle mass and strength usually involves two (2) important plans: exercise routine and diet program. Everyone is aware that in order to get ripped you must exhaust your muscle tissues until the point of breakdown through training, and you should nourish the body with enough body building nutrients called amino acids to aid in the restoration and rebuilding of the damaged tissues.

However, a well-designed training program and a carefully thought of balanced diet wouldn’t be as effective and as efficient as they are supposed to be in getting your abs, pecs, and biceps shredded if the body is weakened and distressed all the time from injuries and accidents.And what better way to prevent minor slip ups from turning into a major disaster other than the first routine of every training session called warm up.

Ever wondered how this golden pre-workout routine is supposed to make your body ready for the challenges of any difficult physical activity? Here are the top reasons how and why you should never forget again to warm up.

Warming up increases the body’s temperature thatis necessary to induce the expected response from the strength training activities: muscle growth.

Experts recommend a pre-workout routine consisting of cardiovascular or repetitive exercises that break up your sweat but not to the point that you’d feel exhausted already for another movement. It is common knowledge that intense physical activities burn the energy reserves of the body called calories, which are actually in the form of heat. Hence, as the body exhausts its energy, its overall temperature rises along, signifying the power expended over time.

But aside from the calories burned, a higher temperature also means that the physiological processes within are active, including cell regeneration and tissue restoration. When these two processes are operating optimally, muscles grow big and strong because they recover quickly and satisfactorily from the stress of the workouts.

Warming up improves blood circulation in the joints and tissues to enhance their elasticity during training.

When the body is still for quite some time, its movable parts such as the tendons and ligaments become rigid. It’s the same way when a faucet hasn’t been touched for even just a whole day—the handle is stuck in its position and requires much effort in turning.

But once you’ve done dynamic stretching activities such as arm circles and hip flexor rotations, your body begins to feel more flexible as if it has a wide range of motion and can move as far as he wants like never before. This mobility or extent of active movement allows the body to break its normal limits upon lifting weights. Warm up routines make sure that such limit is broad enough to permit maximum muscle training so as to optimize the body’s potential.

Warming up prepares your nervous system so that the nerve cells would be ready for the damaging effects of the workout.

The most important ingredient of every beneficial warm up session is the mild training using light weights. This is the best way to prepare your pecs, abs, triceps, or biceps for a heavy weight lifting session: starting with the easy ones and working your way up for the full workout.

By carrying small weights for a brief set or little amount of reps, the muscle tissues in the area could prepare for immediate restoration, which is important in building up their resilience so that they can protect themselves from tremendous breakdown in the real training.

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