Workout

What Does Pre-Workout Do To Your Body?

Published

7 years ago

October 9, 2017

Zizou

As soon as you start your training at the gym, you do not take long in finding out about the obsession which is known as pre-workout supplements. In this piece of writing, we will be talking about these pre-workouts in detail and what they do to our bodies. So let us start with the explanation of what these pre-workouts are. These are the specifically designed supplement powders that people take just before exercise. These are known to improve the endurance energy level, recovery, and strength.

Apart from this, there are several other pre-workouts that have been designed to facilitate the muscle building and fat loss. However, 90% of the pre-workout benefits are offered by the ones mentioned earlier. These are indeed complete mood switch to the workout mode.

Pre Workouts are The Motivators:

Pre Workouts are The Motivators

Both men and women take these pre-workouts for the same facts. Everybody wants to be in better shape but the motivation for this is really hard and this is the point where these pre-workouts actually work.

It is said that nothing can beat the capability of a pre-workout drink that hypes up the energy for the gym.

Nothing can be better than caffeine as an ingredient to get you in this mode. We are not referring to the caffeine that we get through coffee.

Here we mean the concentrated and purified caffeine anhydrous. This form of caffeine hits in a cleaner and harder manner and does not cause headaches. It would be like drinking the energy drink for the first time.

Caffeine Has Excellent Effects in Pre-Workouts and Acts ad Double-Edged Sword in The Fitness Industry:

It is the caffeine’s good feeling energizing effect that anybody can rely on. People make a pre-workout supplement, have a label on it and sell it as a pre-workout to the novice in the fitness club and enjoy success at its best.

Nothing is wrong here except the fact that it actually creates confusion about the pre-workout supplements. It also raises the question that how they can actually be 10X better.

There is a shroud that has been created by marketing companies offering cheap caffeine pre-workouts that are chocking the genuine and harmless pre-workouts supplements.

Must Read: A New Caffeine? What You Need to Know about Teacrine

So just be sure that you are accessing the reliable and perfect pre-workout supplements.

What is in a Pre-Workout?

In order to understand what these pre-workouts do to the body, one needs to see the ingredients in them which are as follows:
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Stimulants For Enhanced Energy and Focus:

Energy and Focus

Stimulants are one of the key components of these pre-workout supplements. When a beginner hears the term pre-workouts for the first time, they feel as if it is some kind of illegal bodybuilding supplement.

It is due to the association between the stimulants and pre-workouts. Instead, these stimulants are powerful and natural ingredient offering benefits to the body without any side effects.

Stimulates keep the body-focused, pumped up and energized.

Must Read: How to Take Steroids Without Side Effects

Amino Acids For Quick Muscle Growth and Repair:

Amino Acids For Quick Muscle Growth and Repair

We all know that amino acids are the building blocks of the proteins in our bodies and one of the essential ingredients for muscle repair and growth. There are essential and non-essential amino acids.

Natural sources of these include dairy products, meats, and fish. Pre-workouts have amino acids to improve protein synthesis as well as lend a hand in metabolic pathways, and hormone synthesis.

Natural Herbs, Extracts, and Fruits:

Natural Herbs, Extracts, and Fruits

Herbs, extracts, and fruits are yet another major part of most of the pre-workouts. All of these have direct effects on the body. Some of the key fruits, herbs, and extracts are summarized below.

Coconut Water:

Coconut Water

It is essential for natural body functions and hydration. It ensures a successful and smooth workout. Waste production as a result of heavy exercise is removed with its anti-oxidant characteristics. Also, it has high levels of potassium that prevent cramping.

Red Beet Extracts:

Red Beet Extracts

These have a higher composition of nitrates that pump the muscles.

Read More: 5 Foods That Increase Testosterone

Green Tea Extracts:

Green Tea Extracts

This ingredient is very rare in the pre-workouts however it contains the antioxidants along with a touch of caffeine. It helps in adding to the focus, energy, and optimum levels of workouts.

Rhodiola Rosea:

Rhodiola Rosea

Cortisol is a stress hormone and damages the hormone levels. At the same time, it affects muscle growth. Rhodiola Rosea overcomes the training stress.

Green Coffee Bean:

Green Coffee Bean

It is a natural source of caffeine and improves insulin resistance. This is one of the best ingredients in pre-workouts in case you are looking forward to shedding some extra weight and fats.

Avoid the Unwanted Side Effects of the Pre Workouts:

Side Effects

So by now, you must have some idea of what are pre-workouts and what do they do to your body. Therefore you need to be vigilant while selecting the ones for you.

You must think of how you can be sure about pre-workout that it will not cause any negative side effects. There are simple checks to be made and that are as follows:

First of all check and ensure that all the ingredients are natural and there are minimal ingredients for the focus in the dose
Most of the times companies highlight that research has supported the use of the ingredients mentioned in their product. You need to have a careful and close eye on these.
Look for the one that has a shorter list of ingredients. They should be maximum of 10. In this way, you will be in a stronger position to see if there have been any side effects. As there will be fewer ingredients hence you can easily find out what is causing the side effects.
No doubt these pre-workouts add to the power and strength. But if you see something saying that it will increase the testosterone, will turn you into hulk or will make you better at math’s then you should not be bothering it at all.

How Pre Workouts Shed Weight?

Energy gained from the amino acids and caffeine directs to intense workouts which ultimately means more calories being burnt.

As you will be performing with more energy hence it will burn more fats.

Caffeine increases the fat oxidation by increasing the epinephrine causing fat burning.

Must Read: 4 Best Pre Workout Supplements to Help in Body Building

Conclusion:

With so many options related to the pre-workouts on the market, it is actually little hard to explain what each of these does to the body and if all of them affect positively or negatively.

However, restricting yourself to a focused amino acid, clean stimulant, and other few supporting extracts, you will be in safe hands of a powerful and harmless product.

Such a pre-workout will actually minimize the lasting impact while maximizing the performance during the workouts. So be careful while you set out to buy these pre-workouts for you.

Let them work in your favor and not causing any inconvenience for you in the short or long term anyways. Be safe, and good luck with your pre-workout search.

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Zizou

Building muscle mass is what I like to talk about. If your aim is to build a solid body, then my posts would be very beneficial to you. I always want to know your opinion, so don't hesitate to drop a line below or contact me.

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Bodybuilding

14 Morning Run Safety Tips for Bodybuilding and Fitness

Published

3 weeks ago

November 28, 2024

Sane

Morning Run can be a refreshing way to start the day, but it comes with its own set of challenges and safety concerns. For bodybuilders, who often have rigorous training schedules, it's crucial to take extra precautions to ensure a safe and effective workout. Here are some essential safety tips for bodybuilders who run in the wee hours of the morning:

Must Read: Here Is How to Know Your MRV

1. Plan Your Morning Run Route

Choose a well-lit, familiar route that is safe and free from heavy traffic. Avoid secluded areas and opt for routes with plenty of pedestrian traffic. If possible, run in parks or designated running trails.

2. Wear Reflective Gear

Visibility is key when running in the dark. Wear reflective clothing, shoes, and accessories to ensure that you are seen by drivers and other pedestrians. A headlamp or flashlight can also help you see the path ahead.

3. Inform Someone Before a Morning Run

Always let someone know your running route and expected return time. This way, if something goes wrong, someone will be aware and can alert authorities if necessary.

4. Carry Identification During Morning Run

Wear an ID bracelet or carry identification in your pocket. Include your name, emergency contact information, and any medical conditions or allergies. This information can be crucial in case of an emergency.

5. Stay Alert

Keep your senses sharp and stay aware of your surroundings. Avoid wearing headphones or earbuds, as they can distract you from potential dangers. Instead, listen to the sounds around you and be prepared to react quickly.

6. Run Against Traffic

When running on roads, always run against the direction of traffic. This allows you to see oncoming vehicles and gives you more time to react if needed.

7. Vary Your Routine

Don't run the same route at the same time every day. Varying your route and schedule can help prevent potential attackers from predicting your movements.

8. Carry a Personal Safety Device

Consider carrying a personal safety device, such as a whistle or pepper spray. These items can help you defend yourself if you encounter a threat.

9. Stay Hydrated

Even though it's early in the morning, your body still needs hydration. Drink water before and after your run, and consider carrying a small water bottle with you.

10. Warm Up Properly for Morning Run

Before you start running, take a few minutes to warm up. Stretching and light exercises can help prevent injuries and prepare your muscles for the workout ahead.

11. Dress Appropriately

Wear moisture-wicking clothing to keep cool and dry. Layering is essential, especially in colder months, so you can adjust your clothing as you warm up.

12. Check the Weather

Before heading out, check the weather forecast. Avoid running in extreme conditions, such as heavy rain, thunderstorms, or extreme heat. If conditions are unsafe, consider an indoor workout instead.

13. Trust Your Instincts

If something doesn't feel right, trust your instincts and find a safer location. Your safety is the top priority, and it's better to be cautious than sorry.

14. Post-Run Routine

After your run, take time to cool down and stretch. This helps reduce muscle soreness and improves flexibility. Also, refuel with a healthy breakfast to replenish your energy levels.

Analysing Your Morning Run Route

Running in unsafe areas can put you at risk, especially in the early morning when visibility is low. Here are some routes to avoid:

Secluded or Remote Areas

Avoid running in places that are far from help, such as remote trails or rural roads. These areas can be dangerous if you encounter wildlife or if you get injured and no one is around to help.

Check High-Crime Areas Before Morning Run

Stick to well-lit, populated areas and avoid neighborhoods with high crime rates. If you're unsure about the safety of an area, it's best to find an alternative route.

Avoid Unlit Roads During Morning Run

Running on roads without streetlights can be hazardous, especially if there's no sidewalk. Cars might not see you, and it's harder to see potential hazards on the road.

Busy Highways or Interstates

Avoid running on or near highways where traffic is fast-moving and there's little room for pedestrians. The noise and exhaust can also be harmful.

Construction Zones

Be cautious around areas with ongoing construction. There might be debris, uneven surfaces, and heavy machinery that can pose risks.

Blind Curves and Hills

Routes with sharp turns or steep hills can be dangerous because you can't see oncoming traffic. It's safer to choose routes with good visibility.

Areas with Poor Drainage Aren't Safe for Morning Run

Avoid routes that are prone to flooding or have poor drainage. Wet, slippery surfaces can lead to falls and injuries.

Unfamiliar Trails

Stick to trails you know well. Unfamiliar trails can be tricky to navigate, and you might get lost or encounter unexpected obstacles.

Overall

By following our morning run safety tips, you enjoy the benefits while minimizing the risks. Remember, safety should always come first, and taking these precautions can help ensure a safe and enjoyable workout experience.

Related Article: How to Regulate Your Food Quantity

Bodybuilding

Primal Movements: Our Ultimate Guide for Maximum Results

Published

4 months ago

August 29, 2024

Zizou

Primal movements are fundamental, natural movements that our bodies are designed to perform. Incorporating these into your training can enhance strength, mobility, and overall fitness. Here’s an ultimate guide to primal development and movements for bodybuilders:

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Understanding Primal Movements

Primal movements are basic, functional movements that mimic the natural actions humans have performed for thousands of years. These movements are essential for developing a strong, balanced, and resilient body. They can be categorized into seven primary patterns:

Push
Pull
Squat
Lunge
Hinge
Rotate
Gait (Locomotion)

The Seven Primal Movement Patterns

Push

Description: Involves moving a weight or resistance away from your body.

Examples: Push-ups, bench press, overhead press.

Muscles Worked: Chest, shoulders, triceps.

Pull

Description: Involves drawing a weight or resistance towards your body.

Examples: Pull-ups, rows, bicep curls.

Muscles Worked: Back, biceps, forearms.

Squat

Description: A fundamental lower-body movement where you lower your hips from a standing position and then stand back up.

Examples: Bodyweight squats, barbell squats, goblet squats.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Lunge

Description: A single-leg movement that involves stepping forward, backward, or to the side and lowering your hips.

Examples: Forward lunges, reverse lunges, lateral lunges.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Hinge

Description: Involves bending at the hips while keeping a neutral spine.

Examples: Deadlifts, kettlebell swings, hip thrusts.

Muscles Worked: Hamstrings, glutes, lower back.

Rotate

Description: Involves twisting or rotating the torso.

Examples: Russian twists, woodchoppers, cable rotations.

Muscles Worked: Obliques, abdominals, lower back.

Gait (Locomotion)

Description: Involves movements that propel the body forward.

Examples: Walking, running, crawling, bear crawls.

Muscles Worked: Full body, with emphasis on legs and core.

Benefits of Primal Movements

Functional Strength: Primal movements enhance your ability to perform everyday tasks efficiently and safely.

Improved Mobility: These movements promote flexibility and range of motion, reducing the risk of injury.

Balanced Development: By working multiple muscle groups, primal movements ensure balanced muscle development.

Core Stability: Many primal movements engage the core, improving overall stability and strength.

Increased Caloric Burn: Compound movements like these burn more calories, aiding in fat loss and conditioning.

Incorporating Primal Movements into Your Training

Warm-Up: Start with dynamic stretches and light cardio to prepare your body.

Compound Exercises: Focus on compound exercises that incorporate multiple primal movements.

Progressive Overload: Gradually increase the weight or resistance to continue making gains.

Variety: Mix up your routine to prevent plateaus and keep your workouts interesting.

Recovery: Ensure adequate rest and recovery to allow your muscles to repair and grow.

Sample Primal Movement Workout

Warm-Up: 5-10 minutes of light cardio and dynamic stretching.

Workout:

Push: 3 sets of 10-12 reps of push-ups or bench press.

Pull: 3 sets of 10-12 reps of pull-ups or rows.

Squat: 3 sets of 10-12 reps of bodyweight or barbell squats.

Lunge: 3 sets of 10-12 reps per leg of forward or reverse lunges.

Hinge: 3 sets of 10-12 reps of deadlifts or kettlebell swings.

Rotate: 3 sets of 15-20 reps of Russian twists or cable rotations.

Gait: 3 sets of 30-60 seconds of bear crawls or sprints.

Cool-Down: 5-10 minutes of static stretching and deep breathing exercises.

1. Warm-Up and Mobility Drills

Start your workout with primal movement-based warm-ups to prepare your body. For example:

Dynamic stretches: Incorporate lunges with a twist, leg swings, and arm circles.
Mobility drills: Include exercises like hip circles, cat-cow stretches, and thoracic rotations.

2. Compound Exercises

Add primal movements as the core of your workout. Here’s how you can structure it:

Push Day: Combine bench presses with push-ups.
Pull Day: Mix pull-ups with rows.
Leg Day: Integrate squats and lunges with deadlifts.

3. Supersets and Circuits

Create supersets or circuits that include primal movements:

Superset Example: Pair squats with pull-ups or push-ups with lunges.
Circuit Example: Rotate through exercises like kettlebell swings, bear crawls, and Russian twists with minimal rest.

4. Functional Training Days

Dedicate one or two days a week to functional training focused on primal movements:

Sample Functional Workout

- Warm-Up: 5 minutes of dynamic stretching.
- Circuit: 3 rounds of:
  - 10 push-ups
  - 10 pull-ups
  - 15 squats
  - 10 lunges per leg
  - 15 kettlebell swings
  - 20 Russian twists
  - 30 seconds of bear crawls
- Cool-Down: 5 minutes of static stretching.

5. Active Recovery

Use primal movements on active recovery days to promote mobility and flexibility:

Activities: Light yoga, walking, or gentle bodyweight exercises like lunges and squats.

6. Progressive Overload

Gradually increase the intensity of primal movements by adding weights or resistance bands:

Example: Start with bodyweight squats, then progress to goblet squats, and eventually barbell squats.

7. Listen to Your Body

Pay attention to how your body responds to these movements and adjust accordingly:

Modify: If a movement feels too challenging, modify it to suit your fitness level.
Rest: Ensure you’re getting adequate rest and recovery to prevent overtraining.

Sample Weekly Routine for Primal Movements

Monday: Push Day

Bench Press
Push-Ups
Overhead Press

Tuesday: Pull Day

Pull-Ups
Rows
Bicep Curls

Wednesday: Leg Day

Squats
Lunges
Deadlifts

Thursday: Functional Training

Circuit of primal movements (as outlined above)

Friday: Active Recovery

Light yoga or walking

Saturday: Full-Body Workout

Combination of push, pull, squat, and hinge movements

Sunday: Rest Day

By incorporating these primal movements, you’ll enhance your functional strength, mobility, and overall fitness. If you have any specific goals or need further customization, feel free to ask! Happy training.

For optimal performance in primal movements before a bodybuilding competition, consider these supplements:

Pre-Workout Supplements: These can provide energy and enhance performance. Look for products containing creatine, nitric oxide stimulators, and caffeine.

Post-Workout Supplements: Essential for recovery, including protein powders, BCAAs (Branched-Chain Amino Acids), and multivitamins.

Fat Burners and Metabolizers: These can help in reducing body fat while maintaining muscle mass. Ingredients like green tea extract and L-carnitine are popular.

Adaptogens: Supplements like ashwagandha and rhodiola rosea can help manage stress and improve endurance.

Conlusion

Primal movements, which include squatting, lunging, hinging, twisting, walking, pushing, and pulling, benefit from a strong foundation of functional strength and mobility. Ensuring your body is well-nourished and recovered will help you perform these movements effectively.

Incorporating primal movements into your bodybuilding routine can lead to significant improvements in strength, mobility, and overall fitness. By focusing on these fundamental patterns, you can build a well-rounded, resilient body that performs well both in and out of the gym.