VeeFitness

Bringing you the latest in health and fitness


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Garlic Goodness


Garlic provides numerous health and physique benefits. Not only does it enhance heart health, but research shows that it aids fat burning, can help to lower the catabolic hormone cortisol, and concomitantly raise testosterone levels. Recent research suggests that garlic can actually boost nitric oxide levels (NO).

Researchers from the university of Adelaide (Australia) gave 50 patients with treated but uncontrolled high blood pressure wither a garlic supplement containing 960 milligrams of aged garlic or a placebo everyday for 12 weeks. They measured the subjects’ blood pressure at the start and every four weeks thereafter. The researchers reported in a 2010 issue of the journal Maturitas that the group supplementing with the garlic had a drop in pressure which was on average 10mm hg (pressure units) lower than in the placebo group. The scientists concluded that this was likely to be due to garlic’s ability to boost NO levels, which relaxes blood vessels and causes a reduction in blood pressure. This relaxation in the blood vessels also increases blood flow to the muscles, which is critical for energy and for producing a muscle pump during workouts, as well as aiding recovery and muscle growth.

The researchers suggested that cooked garlic would not be as effective as a garlic supplement because heat destroys the active ingredient, allicin. So go with garlic supplements and take about 200-1000mg with your pre-workout shake. To maintain higher NO levels throughout the day, also consider taking a dose in the morning and late at night.


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Muscle Up With Creatine


Remove limits to muscle growth.

If there is one supplement that you use consistently, it should be creatine. Study after study confirms that it works to increase muscle size, strength, power and endurance. New research continues to pile in which shows it has many benefits.

Researchers from the Arak University (Iran) reported in a 2010 issue of the Molecular and Cellular Endocrinology that subjects taking creatine while on a eight-week weight lifting program had significantly lower myostatin levels than those taking a placebo. Myostatin is a protein that limits muscle growth. The Iranian researchers concluded that since myostatin levels were lower in the subjects taking creatine, one way that creatine may work to increase muscle size and strength is by reducing myostatin levels. That, in turn would reduce the limitation that this protein places on the muscle growth.


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Role of Genetics and Heredity Obesity


I have some friends who tell me that their obesity is simply due to their genetics. Is this true?

Because each person is born with a unique genetic composition, losing bodyfat and keeping it off can be more challenging for some people than others.

Your genes can influence how quickly you feel full when eating, how physically active you are prone to be, and your metabolic rate, for example. As a result, some people may be genetically more vulnerable to gaining weight and certain environmental triggers can make these people more susceptible to becoming obese.

So what percentage of the population is obese because of genetics? Some scientists claim that most obesity cases are influenced by genetics, some claim that the influence is negligible, and many believe that the right explanation rests between the two views.

Some scientists believe that certain inherited genes don’t necessarily make individuals obese, they merely give them a predisposition for becoming obese, but it is the learned or acquired behaviours of overeating and inactivity that cause the weight gain.

While science shows that heredity is linked to obesity, it is impossible to pinpoint the degree of correlation. There is little debate, however, over the genetic determination of body shape. Some people are more likely to put weight on their hips and thighs, and this is harder to lose than belly fat.

‘Obesity runs in my family, and it is impossible for me to lose weight’ is a classic excuse for not trying to lose weight, and it can be a convenient way of blaming others for an individual’s state.

Obesity tends to run in some families, suggesting a genetic link. But families also share diet and lifestyle habits that contribute to obesity. There seems to be a greater chance that people are heavy because of conditioned behaviours they learned from their family, than because of genetics.

People can still succeed with fat loss despite a genetic predisposition to gain weight, although it may take more work and patience, and perhaps medical intervention.


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Quercetin To Boost Muscle Endurance


Researchers found that this powerful antioxidant flavonoid increases muscle cell mitochondria (which covert nutrients into energy). Mice given quercetin supplements not only had higher levels mitochondria in their muscle cells, but they were able to run significantly longer before exhaustion than mice given a placebo.

Take about 500 milligrams of quercetin twice a day with meals to get more reps with a given weight and go longer with your cardio.


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Not Eating Enough Fibre


Fibre is probably the least thought of nutrient in bodybuilding, yet it is extremely helpful and beneficial to you as a dieting bodybuilder to keep things moving along smoothly and to help your body digest all that extra protein in your diet. This ensures that you get the proper absorption of nutrients from all the food when you are eating six to eight meals a day. If sufficient fibre is not consumed, your body can become toxic and in some extreme cases you can have impactment, which would require medical attention. The best way to get adequate fibre is a combination of fibre supplements along with fibrous vegetables. Fibre also helps to keep you more satiated.