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There certainly comes a time when you feel like you’re not making any progress in the gym even though you work out a lot. Maybe your body just got used to all the exercises and reps you’re doing and you have to think about how to step up your game a bit. Or maybe you’re just not achieving the results you wanted as fast as you thought you could. Whatever the reason may be, take a look at these five tips that might help you improve your gym performance.
Change your routine
Following the same boring workout routine every single time is not productive at all. When your body gets used to your gym routine, it gets rather easy to complete the goal that you set for the day. This means that your overall performance will gradually drop. You should try doing some new exercises, as you will stimulate new muscle groups that way and challenge your body in a new way. You will also burn more calories as your body has to try harder to get used to new movements. Constantly working on the same muscle group means that those muscles aren’t getting any rest, so putting too much strain on them can lead to injuries. Change your routine as often as you can; every 3 weeks, for example.
Add compound movements
A lot of people go to the gym and do isolation movements, which doesn’t give them the results they want to achieve. To maximize the results and to use the time spent in the gym in the best possible way, you should incorporate compound movements in your workout plan. These exercises activate a few muscles at the same time, meaning you have to spend more energy to complete an exercise. Try adding more lunges, squats, kettlebell swings, pull-ups, chest presses, and so on. You will improve your coordination, balance, improve your heart condition, burn more calories and build more strength, among others.
Consider supplementing your diet
Your diet plays a big role in helping you reach your goals, especially if you use efficacious ATP Science pre-workout supplements which can help you increase exercise efficiency, strength and endurance. They will give you the energy and focus to complete the exercises and achieve your goals much faster. You should take them right before you start working out, as that’s the best way to reap all the benefits of this energy boost. Some of the ingredients will give you energy boosts for high-intensity training like weightlifting but won’t give you the endurance needed for running. That’s why you should consult a professional and see which ones you should take.
Add hybrid exercises
This term represents an exercise that is made up of several exercises or several compound movements. If you want to see some improvement and step up your game in the gym, you should definitely stop doing repetitive movement and incorporate hybrid exercises. You might wonder what you get from this. Well, first of all, you will activate a number of muscles at the same time to complete the exercise, which means doing a lot of work in a shorter amount of time. You will activate more joints as well and you won’t overload any of the muscle groups, which means that you’ll reduce the possibility of getting injured. The combinations you can create are infinite, which means that you can always stimulate and improve your growth and performance.
Add explosive movements
Explosive movements combine strength and speed to better your power output. They are really important if you want to build athletic power, but you can combine them with other exercises for even better results. Add exercises like plyometric push-ups, box jumps, weighted squat jumps and med ball slams to your program and you’ll immediately notice how much you’re improving your performance.
Whether you want to increase your strength or gain some more muscles, you can definitely improve your gym performance with these tips. There are times when you won’t feel as productive as always, and that’s when you should start thinking about the changes you have to make to get the best out of your workout.
Even if you are pumped up for exercise for the majority of the time, there will always be a few days when it is tough to motivate yourself and find that precious energy. However, with the right routine during and before the workout, you can easily find the solution to these tough days. In this article, we will give you the six most important tips to improve your energy levels before a workout.
Energizing pre-workout snacks
Complex carbohydrates, in combination with healthy protein and fats, are a great pre-workout snack. It is a great way to provide your body with the necessary nutrients, fuel it and boost your energy levels. Some of the best pre-workout snacks are peanut butter toast, yogurt and granola and an apple with almond butter. The amount that you eat and the time between that meal and the exercise are totally up to you. Eat as much as you think you can handle. However, if you are not sure about the time, the most popular rule of thumb is to wait about one hour after a snack, and then go to the training. If your meal was more extensive, you could wait even two or three hours.
Many supplements have the role of boosting your energy levels before exercise. The stimulants in these products are powerful and fast-acting, so you can take them just before you go to the gym. They are great for both physical and mental energy boost. On top of that, supplements are beneficial for different diets, as well as in the muscle-building process. However, keep in mind that they are not intended to replace any of the various foods you have to eat during the day. Also, don’t take more than it is recommended. For muscle growth, you can try arginine, tyrosine or ZMA.
Water is the most valuable nutrient of them all. Therefore, you have to be well-hydrated if you want to stay energized and focused on your training session. Your body will lose a lot of water through sweat, and it is vital to hydrate continually to maintain your energy levels. Make yourself your favorite pre-workout drink and carry a big bottle of water to the gym. It is equally important to be well-hydrated before the workout and during it. It is crucial for the quality of your exercises, as well as building muscle.
Get some caffeine
Caffeine is one of the most popular energy sources. It is another fast-acting substance, and because of that, it is very effective in increasing your energy levels before your workout. On top of that, you can find it anywhere – tea, coffee, energy drinks, etc. Caffeine will also improve your mental awareness. However, keep in mind that it only has a temporary effect and some people might feel a crash after the effect disappears.
Make a playlist
Boosting your mood is crucial before the workout, and making a playlist with your favorite songs will definitely help lifting your mood to the top. According to NCBI, if you listen to your favorite music before a workout, you can reduce fatigue and push your limits. Therefore, it will boost both your mood and energy levels in the best possible way. So, don’t skip putting your favorite songs on the list and put those headphones in your ears.
Motivation is the simplest but most powerful way to fuel your energy levels before the workout. Its most significant advantage is that it can come from anywhere. You might want to get in shape for ladies or guys or to get in shape before the summer beach season. Whatever your primary goal is, repeat it continually to yourself, especially before your workout. Many people underestimate this source of energy since it is not tangible, but the truth is that it might become one of your most significant fuels. Stick to your goals and motivate yourself whenever you need.
Sticking to these six tips will help you create a routine in the first place. As a result, you won’t have to worry about these hard days. You will find ways to boost your energy and motivation to keep going forward.
Fatigue is a symptom which is common and particularly debilitating in environmental illnesses, as well as in many other chronic diseases (e.g. heart disease).
Fortunately there are a number of nutritional supplements, herbs, and medications which in many cases can significantly improve your energy levels and therefore improve your ability to function normally so you can enjoy life once again.
Fatigue or lack of energy can be the result of a number of factors. Physical fatigue may be the result of mitochondrial dysfunction or a poor supply of oxygen to the cells. The mitochondria are the part of the cell which generate energy aerobically (with oxygen). Fatigue may also be mental. Mental fatigue can often be hard to distinguish from physical fatigue as they more often than not occur together. However, mental fatigue can result from an imbalance in the levels of certain energising neurotransmitters in the brain or may be caused by chronic stress and consequent hormonal imbalances. When these things are treated you may rapidly improve and feel bright, alive and full of energy again...as if someone flipped a switch in your head. I know this is possible as I have experienced it myself.
So let's take a look at some of the things which might improve your energy levels:
D-ribose is a simple sugar that the body uses to manufacture a number of important substances such as DNA, RNA and hormones. D-ribose is also a major building block for many chemicals vital for the production of energy by the mitochondria within the cells; these chemicals include NADH, FADH, co-enzyme A, and most importantly ATP which is commonly referred to as the body's 'energy currency'. Every cell uses ATP as its source of energy. Without sufficient D-ribose in the cells ATP cannot be synthesised, and without ATP the body's energy pool cannot be restored.
The body can manufacture new ATP rapidly when D-ribose is supplied. Studies have demonstrated the effectiveness of D-ribose supplementation in heart disease and a number of doctors treating chronic fatigue syndrome patients use it to improve energy levels. ME/CFS patients are known to suffer from mitochondrial dysfunction, low cardiac output and poor oxygenation.
Carnitine is an amino acid-like substance that is important for the metabolism of fats, specifically it transports long-chain fatty acids into the mitochondria where they can be used as fuel to produce energy. Slight deficiencies of carnitine have been noted in ME/CFS patients and things have often improved when supplements have been given.
Coenzyme Q10 is vital for the process of oxidative phophorylation through which the body generates most of its energy as part of aerobic energy production within the mitochondria. Research and clinical experience of doctors treating ME/CFS and fatigue disorders suggests patients have a deficiency or increased requirements for this vital substance. ME/CFS specialists including Dr. Teitelbaum, Dr. Cheney, and Dr. Myhill all recommend patient's take Co-Q10 along with other nutrients vital for energy production including d-ribose, l-carnitine, and magnesium.
Nicotinamide adenine dinucleotide (NADH), like Co Q10, is vital for aerobic energy production within the mitochondria. It has a similar role to Co Q10, acting as an energy carrier in the process that ultimately produces ATP (energy) for the body to use. NADH has only become available as a supplement in recent years. Early studies however have shown that NADH improves energy levels in a significant number of ME/CFS patients and is also useful for jetlag, sleep deprivation and for improving athletic performance.
Magnesium is extremely important for energy production, it's role revolving primarily around its ability to activate many enzymes. This mineral participates in more than 300 enzymatic reactions in the body including those responsible for energy and fatty acid metabolism. Without sufficient magnesium within the cells the production of ATP cannot progress efficiently. Researchers at the Human Nutrition Research Center in the US showed that inadequate magnesium is associated with a need for increased oxygen during exercise. They found that during moderate activity, those with low magnesium levels in muscle are likely to use more energy-and therefore to tire more quickly-than those with adequate levels. Not surprisingly, environmental illness patients are frequently deficient in magnesium and do well when properly supplemented. Dr. Jacob Teitelbaum recommends that ME/CFS and fibromyalgia patients take magnesium in the form of magnesium malate and magnesium aspartate. Malic and aspartic acids are important for mitochondrial energy production in their own right and help the absorption of magnesium.
Tyrosine is an amino acid which may help to increase energy levels via two distinct routes. It is a building block for both the catecholamine neurotransmitters such as dopamine and noradrenaline (norepinephrine) and also for thyroid hormones. The catecholamines have an energising effect on the brain and a lack of these important chemicals can lead to fatigue, mental sluggishness, lack of motivation and depression. The role of thyroid hormones is to control the body's rate of metabolism. The cells may be capable of producing all the energy the body needs but will only do so if instructed to by the presence of thyroid hormones. A deficiency of tyrosine therefore may lead to deficiency of both catecholamines and thyroid hormones and result in fatigue.
S-adensoyl-L-methionine (SAMe) is a substance produced from the amino acid methionine. It is important for many processes within the body through its action as a 'methyl donor'. Like tyrosine it is required in sufficient amounts for the synthesis of the energising catecholamine neurotransmitters.
Thyroid Hormone Replacement
A number of doctors feel that hypothyroidism (underactive thyroid) is underdiagnosed, particularly in those with environmental illness. It is felt by some that low thyroid function is often missed because levels of the T3 hormone are usually not assessed by standard medical tests. T3 is actually the most active form of thyroid hormone so low levels have profound affects on energy levels. T3 deficiency can be corrected with T3 medication or with natural alternatives such as Armour Thyroid which use tissue from animal thyroids containing thyroid hormones. Treating an underactive thyroid can often result in amazing improvements in energy levels.
This herb contains a chemical called glycyrrhizin which acts to increase the activity of the adrenal hormone cortisol. It is thought to achieve this by blocking the breakdown of cortisol in the body and perhaps increasing the sensitivity of cells to the hormone. Cortisol helps us respond to stress and increases energy levels. Cortisol is often found to be low in ME/CFS and fibromyalgia.
Dehydroepiandrosterone (DHEA) is another hormone produced by the adrenal glands. It is thought to provide a balance to cortisol, and together they help us respond to stress. Stress can be a significant contributor to fatigue and low energy levels so maintaining healthy levels of DHEA can help to combat these symptoms. DHEA is associated with feelings of well-being and energy and is being investigated as a treatment for numerous diseases including adrenal insufficiency, depression, chronic fatigue syndrome, and obesity.
Probably the best known of the herbal energy enhancers. Ginseng has been used in the Far East for centuries as a tonic to increase energy and help people overcome stress and illness. Recent scientific studies have identified the active ingredients as the steroid-like ginsenosides and confirmed that the ginseng family of herbs improve endurance and increase energy. The most potent form of ginseng is Panax with Siberian ginseng having milder effects.
All of these may help you overcome fatigue and improve your energy levels. It is best to work with your doctor (or nutritionist etc) to have the best chance of discovering the underlying causes of your fatigue and therefore having the best chance of choosing the right treatment options. It is also worth considering other factors which might contribute to fatigue including impaired liver function, digestive issues such as dysbiosis, and blood sugar imbalances (i.e. hypoglycaemia).
My ASI results indicated that my cortisol
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