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I will set up a workout for bodybuilding or any sport for $5

I will personally set up a weeks workout for any amateur bodybuilder, team sports, or simply because you wanna look good, for $5.00. At the gym, I usually charge 50 a session. So, I suggest you take advantage of my 25 years plus experience with bodybuilding and professional athletes, as well as people that have been succesful with my workout and nutritional program.

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Saturday, November 02, 2013

Leg Training: A MUST DO.

video

A while ago while I was literally blasting the crap out of my legs, some guy walks up to me and asked why do I train legs and why so heavy?

Before I answered his stupid question, I took a glance at his legs and could not help but notice this guy needed serious help. No wonder he`s making  dumb-ass questions like that.

So, before I answered, I asked him what was it that he wanted to achieve by working out? What was his goal?

Nobody would believe me, but he actually wants to be a freakin bodybuilder. So this is the part where I explode.

So I asked him,"You wanna be a bodybuilder, but you don`t work on your legs?" WTF!

Dude! You CANNOT get on a stage looking like Tweety. Looking like some greek mithology freak like half cow half chicken. Simply put, you gotta have some wheels if you wanna bodybuild.

I`m retired from competition, but I still work with the same intensity, every body part there is to be worked on.

So he says, "I hate squats. I`m lazy when it comes to leg workouts". So I said, "Forget about bodybuilding then, cause you`re not gonna win any show with those legs."

Where in the world do these guys come from? Do they EVER read a bodybuilding mag? Have they ever SEEN a bodybuilding contest? 

Luis Hernandez 1995
A bodybuilder with no legs is like having rice without beans. It`s like the cake with no icing. It`s insane.

So, I finally answered his stupid question, and told him that even though I`m retired from the stage, I still hit it heavy and hard because simply put, I do not want to look like him.

After our brief conversation, he was like stunned by what I responded. The next day, I walked into the gym and to my surprise, there he was, waiting for me, to get some advice and to start a leg routine. 

Sometimes you just gotta be harsh to get the message through, and motivate someone to work for what they want.

The plain truth.

Next time,

Monday, October 21, 2013

Cross Training

Cross training helps improve fitness without overtaxing the muscles used in your primary sport.

Cross training also helps keep your workouts fresh and interesting. Find exercises you enjoy; otherwise you'll dread your workout instead of looking foward to it.

For cardiovascular fitness, try running, swimming, cycling, rowing, stair climbing, rope jumping, skating, skiing or court sports such as basketball.

Strength training could include calisthenics, free weights, or machines.

Flexibility exercises include stretching or yoga; while speed and balance drills, circuit training, sprinting, and plyometrics offer skill conditioning.

Till next time.

I will set up a workout for bodybuilding or any sport for $5

Tuesday, October 08, 2013

Mass Stack: Training And Nutrition Program

Want Size? Want strength? Here`s a good training and nutrition program that will give results. It all depends on you.
Let say your height is 5' 10'' to 6', and you weigh 230-235 lbs.
This is an example.


Average Daily Nutritional Totals:
Protein: 3oog - 325g = 1200 - 1300 calories
Carbohydrates: 330g - 350g = 1320 - 1400 calories
Fats: 100g - 120g = 900 - 1080 calories
Water: 150 - 200 oz.
Total Daily Calories: 3420 - 3780 Calories/Day
Growth Foods
Protein: Tuna, Chicken, Egg Whites, Sirloin, Ground Beef
Carbs: Brown Rice, Sweet Potatoes, Oatmeal, Broccoli, Asparagus
Fats: Flax Seed Oil, Natural Peanut Butter, Mixed Nuts, Olive Oil
Training Splits
5 on 2 Off
Monday: Chest/Calves/Abs
Tuesday: Quads/Hamstrings/Lower Back
Wednesday: Back/Traps/Biceps
Thursday: Triceps/Calves/Lower Back
Friday: Delts/Abs
Note:
  • 30 minutes prior to training, a nitric oxide supplement would be good.
  • All training sessions begin and end with 10 minutes of stairmaster or treadmill for warm up and cool down.
  • Warm up Sets - range from 12 - 15 reps per set, with a maximum of three sets.
  • Working Sets - Each muscle group is trained with maximum intensity and weight for 6 - 10 reps per set, with a total of 12 - 16 sets (excludes warm up sets).
  • All sets (excluding warm up sets) are pyramid sets; starting with moderate weight quickly increasing to maximum weight.
  • Resting time between sets is a minimum of 1 minute and maximum 2 minutes.
  • Immediately following training, a protein shake or creatine mix should be taken. You can mix both, or obtain a formula that has both components.
* You can find great protein supplements at astonishing low prices here in this exercise blog. Just look for the nutritional links found here at the top. Remember to always consult a physician before beginning any exercise and nutritional program.
Till next time,

Thursday, October 03, 2013

Should you use SUPPLEMENTS?

The American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine all recognize that physical activity, athletic performance, and recovery are enhanced by optimal nutrition.

Eating the right foods and drinking enough fluid before, during, and after exercise can help maintain blood glucose during exercise, maximize exercise performance, and improve recovery time. Your diet should include carbohydrates, proteins, and fluids appropriate to your weight, constitution, and activity level, with 60 percent of calories coming from carbohydrates, and a protein intake of 1.2 to 2 grams per kg per day.

Adequate fat intake is also necessary to provide the essential fatty acids and fat-soluble vitamins and help provide adequate energy. If you're eating a varied diet that is adequated to maintain body weight, vitamin and mineral supplementation is generally not necessary. In some cases, supplementation with B vitamins, zinc, and chromium may optimize carbohydrate metabolism.

Consuming sports drinks containing carbohydrates and electrolytes helps to maintain blood glucose and control thirst during your workout and decreases the risk of dehydration. Short-term supplementation with creatine-one of the more popular ergogenic ( performance enchancing) aids-taken within the recomended dosages, can improve performance during repeated high-intensity exercise, but further research is needed to assess the risks of long-term use. Because of the potential dangers related to ergogenic supplementation, individual needs should be addressed with a qualified nutrition expert.

Any questions feel free to ask them please.

Monday, September 16, 2013

Power Up With Protein - The Building Block Of Muscles

Since ancient times, protein was thought to be the nutrient responsible for strength and stamina. Writings about the first Olympic games in 776 B.C. tell about various animal meats such as oxen, goat and deer that the athletes ate before their competitions. Even reports from the 1936 Olympic games in Berlin commented on how the German athletes would eat over 2 pounds of meat per day. a pre-event meal often consisted of omore steaks and several eggs.

Slowly, research started to show the importance of carbohydrates and fat for energy production and optimal performance. Although carbohydrates are now known to be the muscles' primary fuel and fat provides the most concentrated storage form of energy for the body, protein is essential for anyone concerned about performance. Depending upon how muscular you are, the majority of your body weight is derived from protein.

What is Protein?
Protein is a macronutrient like carbohydrates and fat. All macronutrients contain carbon, oxygen and hydrogen molecules. Protein differs from carbohydrates and fat in that it also contains nitrogen, sulfur and some minerals. When 100 or more amino acids link together, a protein is formed. Proteins are made following specific genetic codes, so the amino acids are linked together in ways that turn on or off genes and code for specific proteins. There are over 10,000 different proteins that help make you who you are.
The building blocks of protein are 20 different amino acids. Of the 20 amino acids, nine are considered essential because the body cannot produce them. Because the body needs a daily supply of these amino acids, protein is an essential nutrient that needs to be consumed daily.

Nine Essential Amino Acids
  • Histidine
  • Isoleucine( branched chain amino acid)
  • Leucine (branched chain amino acid)
  • Lysine (branched chain amino acid)
  • Methionine
  • Phenylalanine
  • Threonine
  • Tryptophan
  • Valine
Nonessential Amino Acids
  • Alanine
  • Arginine
  • Asparagine
  • Aspartic acid
  • Cystine
  • Glutamic acid
  • Glutamine
  • Glycine
  • Proline
  • Serine
  • Tyrosine
Roles of Protein in the Body
Everyone knows that protein is important for building muscle and repairing muscle fibers after exercise, but protein in the body have thousands of other essential roles, including:
  • Producing antibodies for the immune system
  • Manufacturing hormones and enzymes that are involved in most reactions in your body
  • Aiding in the digestion and absorption of food
  • Being a source of fuel when muscle glycogen levels are low
  • Maximizing the transport of oxygen to tissues
  • Providing structure for muscles, tendons, ligaments, organs, bones, hair, skin, nails and all other tissues

Tuesday, September 10, 2013

Give Your Brain A Boost

No time for exercise? We’ll show you how to fit in a workout every day, give you 5 reasons to work up a sweat in the morning and share some moves.

Simple math is all it takes to schedule exercise time: Cut out one hour of evening TV, and set your alarm to wake you up 30 minutes earlier. Presto! You’ve just accomplished two great things for your body: 30 minutes more sleep and 30 minutes available for morning exercise. If you don’t need more sleep, adjust the formula. Voila! You now have a full hour to exercise.

But why exercise in the morning? After all, 500 calories burned at 6 a.m. is no different than at 6 p.m.

The answer is the fringe benefits. For the person who wants to add exercise to an otherwise sedentary lifestyle, here are 5 excellent reasons to work out in the morning:

Wake-Up Call #1: Time flies when your workout’s not done.You plan to work out, but your busy day throws a curveball, leaving you scrambling to finish your to-do list by bedtime.

So instead of hitting the gym, you hit the sack – annoyed that you missed yet another workout.

That’s why you should exercise first thing in your day. In fact, about 90% of people who exercise consistently do it in the morning. It’s the only way to guarantee you won’t skip it.

Need an extra boost to get out of bed? Push-ups will strengthen your arms, shoulders and pectoral muscles, which helps to create the illusion of cleavage as well as lift sagging breasts. Try this exercise:

Step 1:
 Kneel on a mat on all fours with your knees hip-width apart. Your hands should be slightly wider than shoulder-width apart and your fingers and wrists pointing forward.

Step 2: Feather your breathing as you lower your chest toward the floor through a count of 10 seconds. Descend to your maximum tension point, and hold for 2 seconds.

Step 3: Push your body back to starting position through a count of 10 seconds, keeping your elbows slightly bent at the top of the move.

Step 4: Repeat three times without resting.

Wake-Up Call #2: Your metabolism won’t boost itself.
You roll out of bed, throw on some clothes and stumble out the door on your way to another busy day. Are you even awake yet? Your metabolism certainly isn’t.

The average person can expect the metabolic boost to last for 30-60 minutes post-exercise. EPOC typically accounts for a few paltry calories – 10-60, depending on the intensity of the workout.

Not only does morning exercise help you burn calories during the actual workout, but its effects linger after you’re finished. It’s called EPOC – excess post-exercise oxygen consumption – and it’s a fancy way of saying you burn extra calories even after your workout’s over.

But don’t let that discourage you! It adds up over time, and because it only takes a daily deficit of 500 calories to lose one pound in a week, every calorie counts.

Pump up your metabolism and your biceps with the standing side curl:

Step 1:
 Hold a pair of dumbbells and stand with your feet shoulder-width apart. Extend your arms down by your sides, with palms facing forward and knees slightly bent.

Step 2: Feather your breathing as you curl the dumbbells up through a count of 10 seconds to just past a 90-degree angle. Hold and squeeze for 2 seconds.

Step 3:
 Keep your elbows tight against your body as you lower the weights to the starting point through a count of 10 seconds.

Step 4: Repeat three times without resting.

Wake-Up Call #3: It’s your choice to be a night owl or an early bird.Tick-tock. You have an internal clock that thrives on routine. It’s your circadian rhythm, and it regulates your body on a 24-hour cycle.

Give yourself a strict bedtime, force yourself to wake up when your alarm goes off (no snoozing!), and exercise each day – even if it’s only for 10 minutes. 

Over time – a few days for some, a few weeks for others – your body will learn the new routine. It will gently wake you up, no earsplitting alarm required. You’ll feel rested and energized, and will actually start looking forward to your workout.

Get yourself in gear tomorrow morning with lateral squats. This move requires a lot of balance and hip stabilization – a job perfect for your gluteus medius.

Remember, this muscle is positioned not where you consider your butt to be, but rather on the side of your hip. Be sure to keep your hips and shoulders in line, and don’t allow your knee to drop forward over your toes:

Step 1: With your hands on your hips, stand with your feet about a foot wider than shoulder-width apart.

Step 2: Squat down to the side toward one leg, while keeping the opposite leg straight, through a count of 10 seconds.

Step 3: At the maximum tension point, hold for 2 seconds. Return to the starting position through a count of 10 seconds.

Step 4: Alternate sides without resting. Perform 2 reps on each side.

Wake-Up Call #4: Morning exercise helps you sleep better in the p.m.Hitting the gym in the morning helps you hit the sack at night. A study published in the scientific journal Sleep showed that overweight or obese women who began a regular morning exercise routine slept better than those who exercised regularly in the evening.

Why? Evening exercise stimulates your body. You become restless and alert, making it very difficult for your brain to turn off and your body to drift into restful sleep.

Exercise is like the ignition in your car – it turns your body on, not off. Get yourself going in the morning with some reverse crunches:

Step 1: Lie flat on a mat, with your hands by your sides, palms down. Pull your heels as close to your bottom as possible. Raise your heels about 2 inches off the ground.

Step 2: While keeping your chin up and abs tight, breathe slowly and rhythmically as you pull your knees up using the lower abdominals through a count of 10 seconds.

Step 3: Hold and squeeze for 2 seconds at the maximum tension point (when your bottom is just off the ground).

Step 4: Lower your body to the starting point through a 10-second count.

Step 5: Repeat three times without resting.

Wake-Up Call #5: A morning workout is better than coffee.Oxygen, not caffeine, is what your brain wants in the morning. So instead of reaching for the coffeepot, reach for your sneakers and you’ll get all the brain-boosting benefits you need.

Studies show that exercise can increase your mental sharpness for 4 to 10 hours after your workout, a benefit you can really use at the start of your day. So, get up and get moving with this quadriceps flex.

This exercise requires a bit of balance – a talent not everyone has. So be sure to use a chair or stable countertop for support:

Step 1: Grasp a chair or other hip-level support, and stand with feet shoulder-width apart.

Step 2: Through a count of 10 seconds, bend your knees as you allow your body to fall slightly backward, letting your heels come up off the floor.

Step 3: At the maximum tension point, hold and squeeze your quads for 2 seconds.

Step 4: Through another count of 10 seconds, slowly return to the starting point.

Step 5: Without resting, repeat three times.

Have you conquered a personal challenge? Exercise and Nutrition wants to hear your success stories, whether it’s diet, fitness, addiction, relationships, debt, career or personal health. We may feature your story to inspire readers just like you.

Email us your story at luishernandez573@hotmail.com.

Saturday, September 07, 2013

Water: The Basics

Water is an essential nutrient, and drinking too little can significantly affect how you feel and perform at home, at work, and in the gym. While minimum levels of dehydration ( less than 2 percent) probably won`t impact performance, higher levels of dehydration have a significant negative impact on exercise performance, particularly for endurance athletes. High levels of dehydration also increase an athlete`s risk of heat-related illness. For everyday exercisers, water is the best beverage to consume before, during and after exercise. Endurance athletes and others training at high levels may benefit from the addition of carbohydrate and electrolyte containing beverages during and post- exercise to maintain optimal levels of hydration. The amount of fluid you should consume varies from a person to person and depends on a number of factors including level of fitness, weather conditions, activity and sweat rate.

Fluid recommendations:

The "eight 8-ounce glasses of water a day" idea may be a myth, but it1s a decent place to start. In general, you should drink enough fluid during the day so your urine is a light yellow color. ( Dark or scanty urine often indicates dehydration.) In addition, follow the ACSM`s guidelines, which recommend that athletes:


  • Drink 14 to 22 ounces of fluid two to three hours before exercise



  • Drink 6 to 12 ounces of fluid every 15 to 20 minutes during exercise



  • Drink 16 to 24 ounces of fluid for every pound of body weight lost during exercise

During and after exercise, drink enough fluid to replace all the water lost through sweating-and err on the side of consuming more than enough to ensure proper hydration. If you exercise for more than an hour at a time, you may also want to consume sports drinks to help replenish lost electrolyte stores as well.
Till next time,

Tuesday, September 03, 2013

Outdoor Cardio. Have Fun!

I know for a fact that lots of people get bored doing cardio on a treadmill or a stairmaster at the gym, and especially at home.

At least a gym is more populated and most of them usually have plasma screens right in front of the cardio section.

However, it is so neat to ride a bike in the mountains, which is in fact, a great way to get rid of fat and also to get away from it all.






Running on a beach is also a good way to burn off calories.

Now, I know that for some of you, it is not that easy to get away from it all, with work and kids, and you might have to squeeze in your cardio workout at the gym, or at home, because of lack of time for a separate outdoor session.

Nevertheless, try to make an effort and change your routine schedule. You don't have to always do the same workout, change is good for your mental health, you fight the now and then boredom that sometimes overcomes us all, and you can have a nice time with your family or friends and have a workout at the same time. It's also good to have quality time with the ones you love.

Ride a bike, or go jogging at the beach or near your neighborhood. Have a basketball game with your friends or kids. Basketball burns major calories! Just take the time to appreciate family and friends, change your cardio workout once in a while and have fun. Working out is fun! If you don't see it that way, then you'll have a problem on the long run, probably you won't see the results that you want, and you'll end up quitting. We're here to help. Send me an e-mail or post a comment.

Wednesday, August 21, 2013

Weight Training for Women

Ladies who are concerned about and intimidated by weight training often bombard me with the following questions:

Will weight training make me big and bulky? 

NO. I mean, if you don`t want it to! Remember, there are females that pursue bodybuilding as a carreer, so you know that they do want to get big. However, weight training can be done in many ways. Different results can be attained by lifting varied amounts of weight for different numbers of repetitions. Properly done, weight training can result in the tone and tight physique that so many women strive to attain.

How do I know if I am performing the exercise correctly?

There are many valuable resources that can be tapped into to learn proper form in weight training. Check in your gym and find out what they offer in the area of personal training. Some offer one on one training sessions and even those that don`t, often have certified trainers on staff to answer questions and check your form. There are also many books and websites (like this one) that offer examples and detailed descriptions of exercises. You can also visit http://musclegainfatloss.blogspot.com/p/workout-at-home.html for detailed exercises. You may even take it a step further and get certified as a personal fitness trainer yourself! It is priceless knowledge that you can use for your own personal gain and share with others that also need guidance! Wherever you go for guidance on form and safety, in any exercise program, please make sure that they are educated, experienced, and certified in the field.

How do I know how much weight to use? 

There are a lot of factors to consider when determining the amount of weight to lift. It is important, before starting any new training program, to consult with your physician. After clearance has been given, there are some basic guidelines to follow. To achieve a tighter and more tone body, lift a lighter weight for more repetitions. A weight that you can lift for about 15 reps per set is a good start. However, if you are striving for increased muscle size, you need to lift heavier weights for less repetitions. A weight you can lift for about 6 to 8 reps is a good range, in that case. Actual amounts of weight will vary person to person.

Will weight training aid in weight loss? 

Yes! Most importantly, it will aid in FAT LOSS! Weight training is a crucial part of healthy weight loss. The magic combination of weight training, cardiovascular exercise, proper diet, and supplementation adds up to a healthy, tone, and tight body. The absence of any of these elements will drastically hinder your progress. If weight training is eliminated from the equation, it can result in the loss of muscle instead of fat!

Are there any exercises that I should avoid because I am female? 

No! There are no exercises that should be avoided solely due to gender! However, the first concern, for either gender, is safety! Medical conditions, hereditary conditions, and personal capabilities should all be taken into consideration when choosing exercises. The golden rule is if you are performing an exercise and start to experience pain, aside from normal training burn, stop immediately! Working through the pain can result in serious injury.

So, if you are not sure how to lift weights, or what effects it will have, I hope that this helped that certain uncomfortability about weight training. Remember, with the proper program, you can achieve physique changes that you never dreamed possible! Best of luck!
Till next time,

Sunday, August 11, 2013

Train Larger Before Smaller

Do not train triceps or delts ( shoulders) before chest, biceps before back, or forearms before any upper bodypart. 


However, there are exceptions. Lets say you have a weak tricep muscle, and your chest is a strong point in your musculature, you could actually train your triceps first to emphasize priority on your weak parts. Whenever you decide to work on triceps first, however, don`t do bench presses or dips. There is another exception due to the way this muscle is built and can be reversed: the hamstring before the quadriceps. The hamstrings are a large muscle group and can absorb the punishment before a quad workout, and also can help to bring balance in cases where the quads are not paired with the hamstring. Also, if noticed, whenever there is a quad workout, especially a heavy duty one with much compound lifts like squats and leg presses, it stresses the hamstring as well. So if you work on the leg curls first, you will give an extra work during the lifts for the quads, thus improving if it is also a weak point.


Questions, comments, POST THEM DUDE!

Till next time,You see, if you exaust a smaller muscle group before blasting a larger muscle, you will not have the same strength for the latter group.

Sunday, July 28, 2013

Give Your Brain A Boost


We know it's a good thing for physical health. Now a new study reports that long-term physical activity, particularly walking, will help boost your brain power.


The study from the Harvard School of Public Health looked at more than 18,000 women ages 70 to 81 during a period of approximately 18 years and concluded that long-term regular physical activity, including walking, sharpens memory and increases learning ability and attention span.


Perhaps the best news is that the study found walking at an easy pace was sufficient for positive results. The key was frequency. According to lead researcher, Jennifer Weuve, MPH, ScD, the cognitive benefits first became apparent with two hours of easy-paced walking per week. Weuve defines an easy pace as taking about 20 or 30 minutes to cover a mile. Walking six hours a week at an easy pace, or expending the same amount of energy at another exercise, is associated with the most benefits, according to Weuve.


How does walking promote brain health? Once again, according to Weuve, regular physical activity benefits the cardiovascular system. Better cardiovascular health is related to better cognitive function. Physical activity also appears to have a direct effect on the brain itself.

It appears to promote the production of chemicals in the brain, called nerve growth factors, that improve the brain cells' survival and growth.

Monday, July 23, 2007

Pycnogenol:Lowers blood sugar levels in type-2 diabetics

A recent double-blind, placebo-controlled study designed to ivestigate the effects of the French maritime pine bark extract, Pycnogenol, showed positive benefits in reducing glucose levels and improving blood vessel function in diabetics.

The study found that 77 people with type-2 diabetes who continued to take their conventional diabetes treatment lowered their blood sugar levels and increased cardiovascular function after supplementing with Pycnogenol, a potent antioxidant. Participants took 100 mg of Pycnogenol for 12 weeks.

According to the International Diabetes Federation, more than 194 million people have diabetes worldwide. If nothing is done to slow the epidemic, the number may exceed 333million by 2025.

Friday, July 13, 2007

Exercise To Music

Studies have consistently shown that exercising to music helps pass the time, increases motivation, and decreases sensations of pain and discomfort. As a mood enhancer, music might even motivate you to push yourself harder during your workout. Music helps us get into an altered state of consciousness commonly called "flow," which is characterized by complete immersion in the activity and a sense of effortlessness.
Picking the right music is a personal choice. Studies have shown that any kind of music, from pop to classical, can enhance mood and make your workout more enjoyable. Slow music tends to be relaxing and lowers the heart rate, so it is better used to reduce anxiety before a competition than for motivating you to optimal performance. Generally, researchers advise picking music that is upbeat and matches the tempo of the exercise ou are doing. Or choose by theme: Remember those songs from Rocky, by that rock group Survivor? That's great motivation right there pal! Also, the music from Chariots of Fire, or other music associated with sports tend to produce positive, nostalgic feelings.
Keep the music loud enough to block out other auditory distractions so that it becomes a central focus of your attention, unless you're running or biking in highly congested areas where you'd want to be aware of nearby traffic. Get motivated! Be inspired! Workout to music!
Till next time,

Tuesday, July 03, 2007

Chromium Picolinate: For Maximum Absorption

A research team from Ohio State University, comparing the absorption of four different types of chromium, concluded that chromium picolinate is the most bioavailable form of this appetite-suppressing compound. Two-hundred micrograms of chromium picolinate, chromium nicotinate, chromium niacin amino acid chelate, and chromium chloride were given to 12 healthy women at two week intervals. Of the four, the picolinate form resulted in the greatest increase in chromium levels-an impressive 625% over baseline.

Chromium picolinate is an essential antioxidant mineral involved in carbohydrate metabolism found in small amounts in lean meat, cheese, and whole grain breads and cereals. It has been studied recently for its proposed ability to increase lean muscle while decreasing body fat.

Applications: Even though chromium chloride was the least effective form found in the Ohio State study, it continues to be used in several popular multivitamins. If you desire the health benefits associated with chromium, check the supplement facts panel for chromium picolinate before making the final purchase.

Monday, June 25, 2007

N-acetylcysteine Boosts Sodium-Potassium Pump Activity

You learn about sodium and potassium levels in cells in high school and quickly forgot about them. After all, what do those chemicals have to do with lifting weights and growing muscles? As it turns out, the control of sodium and and potassium in cells determines whether you live or die and certainly whether your muscles get strong and big or remain weak and small. The sodium-potassium pump keeps more potassium inside the cells and more sodium outside. The diference between the inside and outside is called a gradient and it's important for muscle contraction. When this pump fatigues, your muscles will no longer contract. Australian researchers found that infusing N-acetylcysteine into athletes during a 45-minute bicycle exercise improved sodium-potassium pump activity. This is a new area of research in exercise and fatigue, but may hold the key to improved performance.
Till next time,