Steroids

5 Fitness Tips While Gyms Are Closed

Published

4 years ago

October 8, 2020

Paul

Fitness Tips

COVID-19 still hasn't gone away, and unfortunately, it will stay with us for a while, at least until scientists come up with an effective vaccine. While all areas of life are affected, gyms are one of those places that are hit hard. Because a lot of people exercise in a constricted space, touch the equipment on the same spots, and spend time indoors, in a (poorly) artificially ventilated space. In many countries, gyms are still closed, as they are a perfect place to spread the virus. Sure, maybe they are still open in your country, but going there isn't that smart. Fitness Tips are one of he best things you can know in nowadays.

Plus, you will need to wear a mask and protective gloves, and watch out for other gym goers that come near. Making sure you are keeping a proper distance. All of that is anything but comfortable, which is why people ask how to stay fit while gyms are closed. At least until this COVID-19 nightmare passes.

This article will tell you all about that, giving you 5 Fitness Tips on how to stay fit during the pandemic. Tips are quite simple, and it won't require too much effort or preparation to follow them, only some dedication, so start by reading the article to the end.

First Things First - What Will You Miss The Most

This article is intended for people who don't have a full home gym set up in their garage. If you do - good for you! If you have all the equipment at home, you won't miss anything but hotties exercising around you, and bros to talk about your PRs. But, for the rest of us, things will be much different. Most people go to the gym because of the equipment there. Tones and tones of weights (literally), machines, cardio equipment, all ready to use immediately.

Crunches Are For Abs:

If your #1 goal is to get bigger and stronger, the thing you will miss the most when not working out at the gym will be the weights. Without appropriate free-weight equipment, you will not build strength and size the way you were used to, and you will have to adjust.

Related Article:: 5 Home Gym Essentials To Build A Great Body

Lack Of Adequate Weight Issues

And if you don't have a barbell with the needed weight, your strength lifts will suffer the most. If you don't do squats, deadlifts, and presses, your numbers will drop, and there's no way to avoid that.

However, the good news is that muscle memory exists, and you will be back to where you were as soon as you get back to the gym. Also, if you continue to exercise with what you have, you will prevent muscle decay. Which will also contribute to getting your numbers back to where they used to be.

As for the size, there are more options to keep it (which we will discuss later), but again, without a good old barbell. You can't expect the same amount of gains you had when visiting the gym regularly.

What To Focus On of this Fitness Tips?

Your focus when not visiting the gym should be a bit different - staying fit. While being strong and big is also a part of fitness, now that you don't have access to gym equipment is an excellent time to work on other fitness areas you were lacking.

While strength and size do get the hype, there are other things you can focus on to get fitter - getting leaner, increasing endurance, power, mobility, flexibility, improving nutrition. In the sections below, we will talk about all of them. Giving you ideas that will help you create interesting routines that will keep you busy and make you healthier.

1 Clean Up Your Nutrition - one of the best Fitness Tips

When your main goal is to get as big as possible, and to lift as much as possible, having clean nutrition is not exactly the priority. As a meathead, you are probably looking to get as much fuel as possible. As long as it has protein and calories in it, it's good. The only exception would be the cutting season, where you do watch out what you eat. But, let's face it, you are mostly compensating for poor nutrition by lifting super hard.

However, now that the gym is unavailable, continuing to eat the same way will result in you getting fat. To prevent that from happening, it is a good idea to clean up your eating habits.

Now that you are spending more time home, try to prepare most of your meals yourself. In other words, stay away from junk food. If you are working from home, there is absolutely no reason why you should eat on the street or order delivery from fast-food restaurants. Also, try to ditch soda and sweets too. Opt for cleaner, home-cooked food, at least for the majority of what you eat.

Whey Isolates and Concentrates Available in the Form of Intact Proteins? Also, make sure you keep the relative protein intake high. Switching to clean eating will probably result in eating fewer calories, which is likely to put you in a caloric deficit. To ensure you are preserving muscle mass, eat enough protein, around 1 gram per pound of body weight per day. Meat, eggs, cheese, peanuts but also protein powders are all viable sources to get quality protein. Of course, to preserve muscle mass you need to exercise too; only eating protein alone is not enough.

GOLD WHEY POWDER >> HERE

2 Get Some Essential Equipment

Bodyweight exercises are an excellent way to keep your muscles engaged when you are not able to visit the gym. That makes them a perfect option for home quarantine workouts, but also for traveling. And if you are creative, you can train any muscle group without any equipment. You can use chairs to perform dips, tables to do rows, or door for pull-ups. But, that will only get you so far, and it will be a much better decision to get some >> GYM Essential fitness equipment for home gyms.

Getting just a pair of heavy dumbbells and a pull-up bar will give you so many workout options, which makes these two pieces of equipment an absolute must. The good news is that you don't need to spend a fortune to get them. Also, if you are really short on funds, getting a pair of used dumbbells is going to be even cheaper. However, visiting garage sales is not exactly the brightest idea during a pandemic.

Dumbbells >> HERE

Of course, the more money you have, the more equipment you can get. Just be careful about constricted space, as gym equipment tends to be large, exercise machines especially.

3 Focus On Other Training Modalities

Considering that exercising at home means limited weights, you will need to be creative when creating workout plans. Things are easy at the gym - you just try to lift more weight than the last time. Because you have more weights than you will ever need around, you will always have a challenging number of plates on both sides of the bar.

Pull-Up Bar >> HERE

At home, things are different. Even if you have a pair of quality heavy adjustable dumbbells, you will probably find the weight lacking at some point, especially on compound movements such as deadlifts, presses, and squats. Plus, you will always be able to lift more with a barbell, as it is a two-handed exercise, which is why relying on weight alone is not a valuable option if you want to continue progressing. So, what are your other options? Here are some:

Increase volume - the most obvious thing to do when you don't have access to heavy weight is to increase the number of reps and sets you do. You will hardly beat your one-rep deadlift PR when exercising at home. Instead, increase the number of sets and reps you perform, and go closer to failure. More sets will tax your body in a different way, and your workouts will feel harder. However, increasing volume taxes your CNS less than lifting more weight, which will mean better recovery.
Increase frequency - because lighter weights don't tax the body as much, you will be able to train more often. This will keep you busy, keep things interesting, and also burn more calories. Of course, it is still a good idea to spread out your workouts and avoid doing the same muscle groups in consecutive days. But training 5-6 times per week when weights are lower is doable if you plan it right.

FLYBIRD >> HERE

Decrease rest time - when weights are lower, there is absolutely no reason why you should rest as much as you did at the gym. So, forget about 5-minute rest between sets. Three minutes tops is more than enough for most movements. Cutting rest times will make the workouts more challenging, giving your muscles new growth stimulus. So try out different options in the 30 seconds to three-minute range.
Try supersets and giant sets - another great wat to decrease rest times is to perform supersets and giant sets. That way, you are still working out, but you are resting muscle groups that were active in one exercise while you perform the other. This is a great way to get conditioning as well as to build muscles, all that while saving time.
Slow down - Another option to make workouts more challenging is to slow down on the eccentric (lowering) part of the lifts. This will hit your muscles hard and will cause a lot of soreness the next day. So make sure you use this tactic sparingly. It is effective, but if you are too sore the next day (or the day after that), you won't be able to work out at all.
Try isometrics - performing isometric hold in the most challenging portions of exercises (such as the bottom of the squat) is extremely hard and will force your muscles to work overtime. Isometric holds kill inertia, which means no cheating. That will force your muscles to do all the work, and in the most challenging position there is, spurring new growth.

Related Article:: Top 20 Score New GYM Shoes for Under $100

4 Doing Some Mobility Work Won't Kill You

This article is about getting fit, and even though most guys only care about size and somewhat strength, mobility will keep you healthy in the long run. Therefore, use this opportunity, and do some mobility work to fix those imbalances years of neglect created.

pullup_back

Working on your mobility and flexibility will not only make you feel better as it will take care of those nagging pains and clicks you feel often, it will also keep you injury-free. So, by taking care of your body now, you will develop good habits. All of which will help you prevent injuries when you do get back to the gym. And no injuries means more time spent lifting, which will translate to more gains and new personal records. In other words, not only that a little yoga or foam rolling won't kill you. It can help you get bigger and stronger, just indirectly.

Related Article:: The 10 Best Fitness Products for 2020

5 Train Outside

Lastly, we have another part of fitness that meatheads avoid - cardio. Yes, running on a treadmill or cycling on a stationary bike is boring, there's no denying that. That's why you've always made excuses not to do cardio. But, things have changed, and now that you don't go to the gym it's time to work on your cardio by exercising outside.

Walking, jogging, or cycling outside is much more fun than doing the same activities indoors. You get to enjoy nature, spend time on the fresh air, in a corona-safe environment. Of course, all that while burning fat and working on your conditioning. Furthermore, you can stop at a local park and do a few sets on a pull-up bar or dip station. Also, it will help you build muscle mass, making outside exercise a win-win situation. So don't avoid it anymore, lace your shoes, and hit the track today!

Must Read: Training Template by Lift Run Bang

Conclusion

As you can see, there are many ways to stay fit (or get fit) even without gyms. What's more important, you will still continue to exercise regularly, and you won't lose that valuable habit. And as soon as the gyms open, you will get back where you belong. Getting your gains and PRs back where they belong too. And who knows, you might keep some of the habits build during the quarantine too, even after you get back to the gym.

So stay persistent, and make sure you exercise regularly, no matter which type of activity you choose. Let us know in the comments below how you are getting buy during the pandemic? How you are managing to stay fit when gyms are not available.

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Tips on How to Store Peptides and HGH

Published

2 weeks ago

January 9, 2025

Sane

When peptides are mixed with bacteriostatic water (BAC water), their longevity is highly influenced by how they are stored. Correct storage is crucial, as improper conditions can compromise their quality and reduce their efficacy.

Explore: Hypertrophy Training Program

Key Storage Guidelines

Room Temperature: Peptides tend to degrade rapidly at room temperature, lasting only a few hours to a day. It's best to use them immediately in this condition.

Refrigeration (2-8°C): When stored in a refrigerator, peptides mixed with BAC water can remain stable for 2-4 weeks. However, some peptides may degrade more quickly than others, so limiting storage to around two weeks is safest.

Freezing (-20°C or lower): For prolonged storage, freezing is the best option, maintaining peptide stability for several months. It is important to avoid multiple cycles of thawing and refreezing, as this can degrade the peptides.

It's important to note that storage guidelines can differ depending on the specific peptide, so always check for the particular recommendations to ensure maximum longevity and effectiveness.

NOTE: Peptides reconstituted with Sterile Water only remain potent for 2-3 days, even under ideal storage conditions. This is because sterile water lacks the antibacterial properties of BAC water, leading to faster bacterial growth and peptide degradation.

Finding Containers to Store Peptides and HGH

You can find containers for storing peptides and HGH at various online retailers and specialty stores. Here are a few options:

Edge Peptides: They offer a range of storage containers suitable for peptides, including glass and high-quality plastic vials.

Peptide Sciences: This site provides information on peptide storage and offers appropriate containers.

Muscle and Brawn: They have guidelines on peptide storage and sell containers designed for this purpose.

Make sure to choose containers that are chemically inert, such as glass or high-quality plastic, to avoid any reactions with the peptides. Additionally, ensure the containers are tightly sealed to prevent contamination and degradation.

What Would Be the Best Peptides and HGH for Beginners?

For beginner bodybuilders and athletes, it's important to start with safe and effective options. Here are some of the best peptides and human growth hormone (HGH) supplements:

Peptides for Muscle Growth

Ipamorelin: Stimulates growth hormone production, aiding muscle growth and fat loss.

CJC-1295: Enhances growth hormone release, promoting muscle growth and improving sleep quality.

Hexarelin: Stimulates growth hormone release, aiding muscle gain and cardiovascular health.

Sermorelin: Increases growth hormone production, beneficial for muscle growth.

GHRP-6: Stimulates growth hormone release, increasing energy levels and aiding muscle growth.

HGH Supplements

CrazyBulk HGH-X2: Boosts HGH production, increases energy levels, and helps build muscle mass.

HyperGH 14x: Promotes muscle growth and improves performance.

GenF20 Plus: Maintains optimal HGH levels, aiding in muscle growth and anti-aging.

PGH-1000: Enhances strength and stamina.

Sytropin: Supports physical fitness, anti-aging, and andropause.

Summary

Storing peptides and human growth hormone (HGH) properly is crucial for maintaining their effectiveness and ensuring safety. Peptides should ideally be stored in a refrigerator at 2-8°C for up to 2-4 weeks when mixed with bacteriostatic water, while freezing them at -20°C or lower extends their stability for several months, but avoid thawing and refreezing. When reconstituting peptides, use bacteriostatic water instead of sterile water to maintain potency for a longer duration (2-4 weeks versus 2-3 days). Use chemically inert containers, like glass or high-quality plastic vials, and ensure they are tightly sealed. Maintain sterility during reconstitution and storage to prevent bacterial contamination.

Use reconstituted peptides as soon as possible to avoid degradation in solution. Popular peptides for muscle growth include Ipamorelin, CJC-1295, Hexarelin, Sermorelin, and GHRP-6, while CrazyBulk HGH-X2 is a common supplement to boost HGH production. Always check the specific storage recommendations for each peptide, as they can vary.

Remember, it's crucial to consult with a healthcare professional before starting any new supplement regimen to ensure it's safe and appropriate for your individual needs.

Must Read: Targeted Training for Individual Muscle Groups

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Ostarine For Beginners: The Ultimate Guide

Published

3 weeks ago

December 29, 2024

Sane

Ostarine, also referred to as MK-2866 or Enobosarm, is among the most extensively used and researched Selective Androgen Receptor Modulators (SARMs). Initially developed to combat muscle-wasting diseases, it has gained immense popularity among athletes and bodybuilders for its muscle-preserving and performance-enhancing benefits.

How Does It Work?

Ostarine selectively binds to androgen receptors in muscle and bone tissues, promoting protein synthesis and osteogenesis. Unlike anabolic androgenic steroids (AAS), which interact with androgen receptors throughout the body, Ostarine specifically targets certain tissues, reducing the risk of unwanted side effects such as hair loss, high estrogen levels, prostate enlargement, or virilization in women.

Practical Benefits of Ostarine

Muscle Preservation

Ostarine is well-known for its ability to maintain lean muscle mass, especially during calorie deficits. Studies have shown that it prevents muscle wasting while sustaining strength and endurance, making it ideal for cutting cycles (Dalton et al., 2011).

Muscle Growth

Although its muscle-building capacity is milder compared to stronger SARMs or AAS, Ostarine effectively promotes gradual, high-quality muscle gains without excessive water retention.

Improved Recovery

Athletes have reported enhanced recovery times with Ostarine. By reducing muscle breakdown and increasing nitrogen retention, it allows users to train more frequently and intensively.

Bone Health

Ostarine positively impacts bone density. Research indicates its ability to increase bone mineralization, potentially making it a therapeutic agent for osteoporosis (Narayanan et al., 2008). For athletes, this translates to a reduced injury risk and stronger skeletal support during heavy training.

Related Article: Legality of Steroids in Latin America

Potential Side Effects

Mild Testosterone Suppression

Ostarine can suppress natural testosterone production, particularly at higher doses. Post Cycle Therapy (PCT) is recommended after cycles to restore hormonal balance.

Dyslipidemia

Like most SARMs, Ostarine can affect lipid profiles, potentially lowering HDL (good cholesterol) and increasing LDL (bad cholesterol).

Elevated Liver Enzymes

Some users report mild elevations in liver enzymes during use, though these usually return to normal after discontinuation.

Long-Term Effects

Unknown As a relatively new compound, the long-term effects of Ostarine on health are not fully understood.

How to Use Ostarine Correctly

Dosage and Cycle Recommendations

Ostarine is typically dosed at 10–30 mg per day, depending on the user’s goals and experience level:

For Cutting: 10–20 mg per day to preserve muscle and aid fat loss.

For Bulking: 20–30 mg per day to promote lean muscle gains.

Cycles generally last 6–8 weeks. Longer cycles or higher doses may increase the risk of side effects, including testosterone suppression. With a half-life of approximately 24 hours, Ostarine allows for convenient once-daily dosing.

Post Cycle Therapy (PCT)

We highly recommend PCT following Ostarine cycles, especially for doses exceeding 20 mg per day, to restore natural testosterone levels.

Ostarine Alternatives

For beginner bodybuilders looking for alternatives to Ostarine, here are some popular options:

RAD 140 (Testolone): Known for its excellent muscle-building and fat-burning properties, RAD 140 is a favorite among those looking to gain lean muscle mass.
LGD-4033 (Ligandrol): This SARM is highly effective for increasing strength and muscle mass, making it a great choice for beginners.
Cardarine (GW-501516): Although not technically a SARM, Cardarine is popular for its ability to enhance endurance and fat loss.
YK-11: This SARM is known for its ability to promote muscle growth and strength, similar to anabolic steroids.
S23: Effective for cutting cycles, S23 helps reduce body fat while preserving muscle mass.
Andarine (S4): This SARM is used for both bulking and cutting, offering muscle preservation and fat loss.

These alternatives offer various benefits and can be chosen based on individual goals and preferences. It's always important to research and consult with a healthcare professional before starting any new supplement regimen.

Check Out: Popular Fitness Apps

Overall

Ostarine (MK-2866) is a versatile and beginner-friendly SARM, offering significant benefits for muscle preservation, recovery, and lean growth. Its selective action and mild side-effect profile make it an attractive option for athletes and bodybuilders seeking an edge in performance and aesthetics. However, responsible use, including appropriate dosing, cycle length, and post-cycle therapy, is crucial to minimizing risks and maximizing results.

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Mushroom Chitosan for Skin Care: A Plant-Based Option for Skincare

Published

4 weeks ago

December 23, 2024

Sane

Mushroom chitosan is a prominent ingredient in the skincare industry, celebrated for its compatibility with skin, moisturizing properties, and its role in wound healing and skin regeneration. Extracted from the cell walls of specific mushrooms, this eco-friendly, plant-based alternative to traditional chitosan (which is typically derived from shellfish) has recently gained considerable attention. It is swiftly becoming a favored ingredient in products designed to enhance skin texture, reduce inflammation, and improve moisture retention. This article delves into the science behind mushroom chitosan, its skin benefits, and how it compares to other popular ingredients.

Chitosan Overview

Chitosan is a natural polysaccharide traditionally obtained from the exoskeletons of shellfish like shrimp and crabs. However, mushroom chitosan, derived from fungi such as Aspergillus niger and Agaricus bisporus, offers a plant-based, vegan-friendly alternative. It provides similar benefits without the allergens or ethical concerns associated with animal-derived ingredients.

What It Does

Mushroom chitosan exhibits excellent biocompatibility, meaning it works well with human skin without causing irritation or allergic reactions. It is also biodegradable and sustainable, making it a particularly appealing option for eco-conscious consumers.

Mushroom chitosan forms a protective film on the skin’s surface, which helps retain moisture and shields the skin from environmental stressors like pollution and harmful bacteria. This barrier function also enhances the skin’s ability to retain water, making it especially beneficial for individuals with dry or sensitive skin.

Chitosan Magic

Additionally, chitosan has antimicrobial properties that can help prevent and treat skin infections. It promotes wound healing by accelerating the regeneration of skin cells, making it useful for post-inflammatory conditions like acne scars or minor cuts. Here is a summary of the main benefits of using mushroom chitosan:

Enhanced Hydration

Mushroom chitosan’s film-forming ability helps lock in moisture, maintaining the skin’s hydration levels. This is especially beneficial for dry, dehydrated skin or for maintaining a healthy moisture barrier.

Anti-inflammatory

Chitosan has been shown to reduce inflammation, which can soothe irritated or red skin. This makes it effective for people dealing with sensitive skin conditions like eczema or rosacea.

Chitosan Wound Healing and Skin Repair

Studies have shown that chitosan accelerates the skin’s natural healing process, making it a valuable ingredient for wound care and the recovery of damaged skin. It supports the regeneration of healthy skin cells, which can help minimize scarring and promote overall skin health.

Chitosan Antimicrobial Properties

Its ability to inhibit the growth of bacteria and fungi can help reduce breakouts and skin infections, providing a natural solution for acne-prone skin.

Anti-aging Benefits

Mushroom chitosan supports the skin’s elasticity and firmness by maintaining moisture levels and protecting it from oxidative stress, making it an effective anti-aging ingredient. By reducing the appearance of fine lines and improving texture, it contributes to a smoother, youthful complexion.

Related Article: Why A Newbie Must Use Electrolytes

Let's Compare it With Traditional Skin Products

Hyaluronic Acid: Mushroom chitosan and hyaluronic acid are both excellent for retaining moisture in the skin. However, chitosan also offers antimicrobial and wound-healing benefits, making it a multifunctional ingredient.

Collagen: Both ingredients aim to improve skin texture and elasticity. While collagen helps firm and plump the skin, mushroom chitosan focuses on moisture retention, repair, and protective qualities, offering a more comprehensive approach to skincare.

Traditional Chitosan: Mushroom chitosan has an edge over traditional shellfish-derived chitosan as it is plant-based and hypoallergenic. People with shellfish allergies can use it safely, and it’s also suitable for vegans and those seeking sustainable skincare options.

Main Products Containing Mushroom Chitosan

Moisturizers and Serums: As a potent humectant, mushroom chitosan is increasingly used in moisturizing products to boost skin hydration, enhancing the skin’s natural barrier.

Acne Treatments: Thanks to its antimicrobial and anti-inflammatory properties, mushroom chitosan is an excellent ingredient in acne-fighting formulas, reducing bacterial growth while calming inflamed skin.

Wound Healing Creams: Given its regenerative abilities, mushroom chitosan is often included in creams designed to speed up wound healing or reduce scarring, especially for acne-prone skin or post-skin procedures.

Anti-aging Products: Mushroom chitosan’s ability to retain moisture and support the skin’s elasticity makes it a key ingredient in anti-aging serums and creams, helping to reduce the appearance of fine lines and wrinkles.

Overall

Mushroom chitosan is an exciting, versatile ingredient in skincare that addresses multiple concerns, from hydration and inflammation to skin repair and protection. As a vegan-friendly, eco-conscious alternative to traditional chitosan, it offers a sustainable and effective solution for enhancing skin health. With its broad range of benefits and gentle nature, mushroom chitosan is poised to become a staple in modern skincare.

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