When you are pressed for time, try concurrent training, combining cardio and strength training. This way you will optimise the effects of your workout. Researchers studied 10 physically active men who strength trained regularly. During the study they performed four different sessions: resistance only, run only, run-resistance and resistance-run. The resistance only and run-resistance sessions showed the largest effect on EPOC (post-exercise oxygen consumption, or “after burn”) within the first 10 minutes after the workout. Some of the processes that elevate EPOC immediately following strength training included resynthesis of the phosphagen energy system (ATP-PC), peripheral blood circulation, lactate removal and muscle temperature recovery. For best results using the run-resistance combination, run on the treadmill and then train your upper body with weights.
There are some non-responders to creatine, approximately 20%-30% of the population. Creatine has shown to increase muscle size and strength in athletes. Creatine has also demonstrated that it lowers myostatin and increases intramuscular IGF-1. This is done by cell volumisation (water retention) and cell energy enhancement (cellular ATP resynthesis). There are new forms of creatine coming out everyday, but creatine monohydrate is the best. Other versions of creatine have not been clinically tested and those that have been, like creatine ethyl ester (CEE) have been less effective than creatine monohydrate.