VeeFitness

Bringing you the latest in health and fitness


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Not Eating Enough Calories


To lose bodyfat and maintain muscle mass, you need to eat barely enough protein and calories to have the energy to train hard, intense and heavy. If calories are too low and you don’t train heavy during a pre-contest phase, the body will adapt to the light weights by getting smaller. So eat lean, but enough to support your training intensity.

Strength loss is an obvious sign of muscle loss, so changes must be made immediately if strength takes a drastic dip. The leaner you get, strength will start to decrease, but it will be gradual and you should really suffer in the in the last few days of a contest diet.


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Vitamin D and Calcium


This vitamin and mineral stack not only boosts bone health, but also testosterone levels.

Vitamin D
This fat-soluble vitamin is important for bone health and mental well-being, also benefits muscle strength and fat loss, and it may be critical for maintaining high testosterone levels. searchers at the Medical University of Graz (Austria) reported that subjects with sufficient vitamin D levels had significantly higher testosterone levels than those with less vitamin D.

Calcium
In addition to its bone-boosting effects, calcium is also important for muscle contractions and it even aids fat loss. But calcium may boost testosterone, too. One study from Selcuk University (Turkey) found that subjects taking about 16 milligrams of calcium per pound of bodyweight (about 3300 mg for a 200 pound guy) had higher testosterone levels during workouts than subjects not taking supplemental calcium.

Take It Like This:
To increase your testosterone levels, take 1000-2000 interation units of vitamin D two or three times daily with meals and 500-600mg of calcium two to five times a day.


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Going Overboard With Cheat Meals


Staying on a diet too long tends to slow down your metabolism. Cycling your calories or having planned cheat meals are great way to kick-start your metabolism and give your body some nutrients that might be missing from the daily diet. It also gives the mind a break from the rigours of a precontest diet. But binge eating makes it very difficult to get in all the nutrients you need to support muscle retention and fat loss, because such large quantities of fat and sugar will make eating multiple meals per day very difficult.


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What Is The Best Way To Get A Good Pump in Your Arms? Supersets? Extended sets?


Biceps and triceps supersets, in which you alternate biceps and triceps exercises without rest, work really well. A good, basic superset for arms is the barbell curl alternated with the cable triceps pressdown. Take the barbell to the cable machine, that way you eliminate any rest between sets. This really helps to maximise the blood flow into your arms. A lot of bodybuilders have built great arms doing this kind of superset.


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Creatine Monohydrate (CM)


Next to whey protein, no supplement has received as much scientific support as creatine monohydrate. In fact, there’s over 15 years of unquestionable support from peer-reviewed research and athletes. Studies demonstrate that creatine increases strength, power, lean body mass and muscularity. Its mass-promoting effects are achieved by several mechanisms that upregulate when creatine monohydrate ingestion is combined with resistance training. Most current research shows creatine ingestion and exercise significantly blunt myostatin levels better than exercise alone. Myostatin is a recently discovered catabolic regulator of muscle mass and consequently acts on skeletal muscle as a growth inhibitor. In addition, recent studies indicate that creatine augments highly anabolic IGF-1 levels in skeletal muscle, providing a potent signal for sustained muscular growth. Finally, creatine ingestion results in increased muscle cell volume by driving water into cells. Not only does this action make your muscles look bigger, but it also provides another stimulus for anabolism.

Before your workout mix 5-10 grams of creatine monohydrate with your pre-workout whey protein isolate drink.

After your workout, mix 5-10 grams of creatine monohydrate with your post-workout whey protein isolate shake.