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Trans ‘Woman’ Wins Two Gold Medals in Women’s Weightlifting

If a person is born as a male, but suddenly decides he wants to be a female, that does not take anything away from the fact that he has the biological make of a male. Science shows that men are generally bigger and stronger than women.

So why is it that a biological male can compete in women’s sports against biological females? Of course they will win! That is a no-brainer!

The latest news on that topic comes from the 2019 Pacific Games in Samoa, in which a transgender weightlifter won two gold medals against natural born women opponents.

Conservative Fighters reports:

Laurel Hubbard has once again crushed natural-born female opponents winning two gold medals and a silver in three heavyweight categories for women at the games, according to the Washington Times.

Born as Gavin Hubbard, the 41-year-old weightlifter has cut a wide swath through female weightlifting after transitioning as a transgender woman six years ago. The only hiccup in Hubbard’s domination of the sport was an elbow injury during last year’s Commonwealth Games.

Hubbard’s continued gains in the Pacific region may have served to spur the leading U.S. weightlifting association to ban men transitioning to females from competing against natural-born women.

Lumping intersex people with transgender persons is pretty disingenuous as latter are completely free to compete with people of the same biological sex. TW like Laurel Hubbard are denying victories to deserving girls.

— clovis (@clovis_liz) August 13, 2019

At this rate, there won’t even be a women’s division in sports anymore. It will either be co-ed, or women will simply stop competing since it is so unfair. They would have to do copious amounts of steroids to keep up with their male opponents, and even then the field would still not even even.

The post Trans ‘Woman’ Wins Two Gold Medals in Women’s Weightlifting appeared first on Think Americana.

This content was originally published here.

How To Choose The Best Home Gym Equipment

To get the best home gym equipment, a few questions should be answered:

What is your goal?

This is what you want the equipment to help you do. It could be chest, shoulder, arm, leg, abs or back workout. Again, check into if you want loosing or gaining muscle or actually toning the muscles at hand. Valiantly sift into your needs because it is obvious that you do not want to buy a machine that facilitates shaping your body against your wish.

Just to mention a few, Gold’s Gym XR55 is a very fantastic machine to help build muscle and consequently gain strength. The famous Bowflex PR1000 is a good deal for the ladies to help them slim their waist and tone muscles for the longed-for hour glass figure.

It has an added advantage of incorporating the facilitation of other exercises apart from the amazing muscle toning. It has an averagely affordable size of 84 by 38 by 84 inches so the agony of room size is a bit catered for.

What is the weight of your pocket?

This remains the biggest value of the life equations. Money! Most of the huge home gym equipment would cost $500-$6000. However, expensive does not always mean quality because again quality in this case is relative; it means how good the machine delivers to your needs and these needs are not mutual. Once you purchase the equipment, interrogate on the coverage of a warrant and insurance for security of your asset.

What is the space of your room?

There will be no need to purchase a machine and then after assembling it you just realize that little or hardly any space was left to allow for stretching. Before you purchase it, have the accurate dimensions of your room and make sure they comfortably liaise with the home gym equipment you want to buy.

All this should be done before you sign the cheque for purchase because the hassle of transporting it home, then assembling and reassembling to take it back to the seller due to misfit, is just what you cannot afford.

What is your experience?

It would be ridiculous to compare a gym starter to an experienced weight lifter. In the same way, the machines that these two people will use have a noticeable difference. A weight lifter needs more resistance. Check into the inbuilt facilities also, such as the ability to adjust the seats and leg pad for comfort during the workout session.

Aldi’s home gym equipment is tempting us to run to nearest store

Aldi’s latest Shape Up for Summer collection will be in stores tomorrow!

Looking to stay fit and healthy but don’t have the time to get to the gym? Perhaps you’re put off by extortionate gym memberships? Don’t sweat it, Aldi’s got it covered! This weekend’s latest range of home gym equipment and stylish activewear can help you stay in shape on a lean budget.

Available to pre-order now online and purchase in stores this Sunday 13th May. Fitness fanatics need to be quick though, as with all Specialbuys, once it’s gone, it’s gone

Coming soon:Aldi specials exclusive first look: new Designer Lounge range coming soon!

Stylish activewear

Look good, feel good right? Fitness gear needn’t be frumpy as Aldi’s activewear proves. This Fitness Vest is just £5.99. Co-ordinate your look with the Fitness Capri Leggings, £8.99, and Fitness Sports Bra, £5.99.

Whether perfecting the downward dog, practicing Pilates 100 or simply stretching do it like a pro with Aldi’s fitness Mat. The washable mat is made of soft foam to ensure whatever you do, you do it in comfort.

Pre-order: Crane Fitness Mat, £6.99, Aldi

DIY home gym equipment

Pick up good vibrations! This clever gadget is ideal to alleviate post-workout aches and pains. Featuring four vibrating levels the roller helps massage overworked muscles in your legs and back. The soft foam roller helps to improve blood circulation, a health benefit even if you don’t work out.

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Pre-order now: Crane Vibrating Foam Roller, £34.99, Aldi

This 6-in-1 Core Trainer is perfect for combining strength and cardio exercises, for the ultimate total body shaping. Tailor your home workout to suit your needs. This trainer is ideal for ab tucks, push ups, bicep dips, forearm toning, bicycling and scissor kicks. Given the multiple toning possibles, £29.99 is a pretty ship shape cost!

Pre-order now: 6-1 Core Trainer, £29.99, Aldi

Weight down your trolley with a set of kettle bells. Available in 3kg, 6kg and 8kg these easy-to-store weights can help you tone up your arms anytime you want, from the comfort of your own home. Do weights your way, sit and do reps in front of the TV if you wish!

Pre-order now: 8kg Ketttle bell, £9.99, Aldi

State your purpose for exercising with this gym t-shirt, at a price that won’t break you out in a sweat – just £5.99.

New for summer: Sun’s out, pool floats out! Aldi are keeping summer dreams afloat

We’ll get a head start on our new fitness plan by running to Aldi this Sunday for these bargains!

The post Aldi’s home gym equipment is tempting us to run to nearest store appeared first on Ideal Home.

Join Us For Ems Fitness Training

Electrical muscle stimulation stimulates your muscles, causing them to contract. Every act that you want to do that requires you to pick up something or to do work means that your muscles contract to lift or move. The muscle contraction starts in your brain as a thought, such as, “I want to pick up my pen.” There is then an electrical impulse that moves down the nerve to your muscle to help you pick up the pen. g contracts your muscles externally and make them stronger.

This form of fitness training helps you by contracting your muscles from the outside. Your muscle gets a work out from contracting via electrical stimulation in the body suit equipped with technology to deliver external electrical stimulation. EMS is a very safe way to work your muscles as it uses a low level of electricity that is safe to use to help you get stronger.

In fact, EMS can exercise some muscles that don’t normally get worked out in a regular workout routine. So you get a better, deeper, more complete overall workout of your muscles than you would without EMS. The workout is deep and effective. The best way to use EMS is to exercise while you wear the EMS apparatus.

Twenty pads are put on 10 paired large muscles that are important to all movement and activity. With a personal trainer, you then train to exercise the muscles connected to the EMS. In the end, you get assistance with contracting large areas of muscle. This results in getting stronger with shorter training times.

EMS doesn’t shock your muscles into spasms, but it uses the body’s electrical signal pathways to stimulate muscle contraction. This is a nerve connection, not a muscular connection. The electrical current is low and safe. EMS is a specific intensification electrical stimulation of your muscles.

We want to help you train faster and harder. You get your major muscle fibers moving and into a great workout. You will experience three 90-minute traditional weight workouts in just two 20-minute workout sessions with EMS fitness training. This saves you time and doesn’t overwork your joints, which are critical to take care of as you train.

This content was originally published here.

Home Gym Equipment Market Rising Trends, Demand and Overview 2017 to 2022

‘Global and Chinese Home Gym Equipment Market, 2012-2022 Market Research Report’ is a professional and in-depth study on the current state of the global Home Gym Equipment Market with a focus on the major countries/markets in the world like North America, EU, APAC  and ROW.

The report provides key statistics on the market status of the Home Gym Equipment manufacturers and is a valuable source of guidance and direction for companies and individuals interested in the market.

Firstly, the report provides a basic overview of the market including its definition, applications and manufacturing technology.

Then, the report explores the international and Chinese major market players in detail. In this part, the report presents the company profile, product specifications, capacity, production value, and 2012-2017 market shares for each company.

Through the statistical analysis, the report depicts the global and Chinese total market of Home Gym Equipment market including capacity, production, production value, cost/profit, supply/demand and Chinese import/export.

The study was conducted using an objective combination of primary and secondary information including inputs from key participants in the market. The report contains a comprehensive market and vendor landscape in addition to a SWOT analysis of the key vendors.

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The report is a compilation of first-hand information, qualitative and quantitative assessment by market analysts, inputs from market experts and market participants across the value chain. The report provides in-depth analysis of parent market trends, macro-economic indicators and governing factors along with market attractiveness as per segments. The report also maps the qualitative impact of various market factors on market segments and geographies.

The total market is further divided by company, by country, and by application/type for the competitive landscape analysis.

The report then estimates 2017-2022 market development trends of Home Gym Equipment market. Analysis of upstream raw materials, downstream demand, and current market dynamics is also carried out. In the end, the report makes some important proposals for a new project of Home Gym Equipment Market before evaluating its feasibility.

Overall, the report provides an in-depth insight of 2012-2022 global and Chinese Home Gym Equipment Market covering all important parameters.

The research study focuses on Global Home Gym Equipment major leading market players with information such as company profiles, product picture and specification, capacity, production, price, cost, revenue and contact information. In this report, the Global Home Gym Equipment market is valued at USD XX million in 2016 and is expected to reach USD XX million by the end of 2022, growing at a CAGR of XX% between 2016 and 2022.

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There are 15 Chapters to analyze in detail the global Home Gym Equipment market.

Chapter 1, to describe Home Gym Equipment Introduction, product scope, market overview, market opportunities, market risk, market driving force;

Chapter 2, to analyze the top manufacturers of Home Gym Equipment, with sales, revenue, and price of Home Gym Equipment, in 2016 and 2017;

Chapter 3, to display the competitive situation among the top manufacturers, with sales, revenue and market share in 2016 and 2017;

Chapter 4, to show the global market by regions, with sales, revenue and market share of Home Gym Equipment, for each region, from 2012 to 2017;

Chapter 5, 6, 7,8and 9, to analyze the key regions, with sales, revenue and market share by key countries in these regions;

Chapter 10and 11, to show the market by type and application, with sales market share and growth rate by type, application, from 2012 to 2017;

Chapter 12, Home Gym Equipment market forecast, by regions, type and application, with sales and revenue, from 2017 to 2022;

Chapter 13, 14 and 15, to describe Home Gym Equipment sales channel, distributors, traders, dealers, Research Findings and Conclusion, appendix and data source.

Thus, the research study provides a comprehensive view of the global Home Gym Equipment market, offering market dimensions and evaluations for the period from 2017 to 2022, keeping in mind the aforementioned factors.

The Home Gym Equipment Market research report is a valuable source of guidance and direction. It is helpful for established businesses, new entrants in the market as well as individuals interested in the market. The Home Gym Equipment market report provides important statistics on the existing state of the said market.

The report provides a basic overview of the Home Gym Equipment market including definitions, classifications, applications and market chain structure. And development policies and plans are discussed as well as manufacturing processes and cost structures.

Then, the report focuses on global major leading market players with information such as company profiles, product picture and specifications, sales, market share and contact information. What’s more, the Home Gym Equipment market development trends and marketing channels are analysed.

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The Ultimate Guide to Female Bodybuilding

Woman showing a female bodybuilding routine lifting a barbell

​Image Source: Unsplash

Our bodies are amazing things. They circulate air through our blood, digest our food into energy, protect and encase the experience machine that is our brain, and they are even capable of reproducing themselves (well, with a little help from a friend that is). But not all bodies reach the same potential. Neglect the body and its vitality will fade, and then you will soon find yourself much more hindered by your mortal coil than enabled by it. But the opposite is also true—pay attention to the needs of the body, take advantage of the best ways to build the body, and you will soon find yourself sporting a form that makes the other ladies jealous. That’s right, we said “ladies.” Bodybuilding isn’t just a boy’s game anymore. Countless women are improving their bodies every day through the sculpting process that is female bodybuilding.  

In fact, today the internet is full to bursting with articles proclaiming the benefits and methods of female bodybuilding. So many that it’s nigh impossible to know whose advice to trust. For that very reason, we have compiled this article of what we consider the most essential bits of bodybuilding advice for ladies. Your body is likely fairly different from those men whose pecs grace the covers of health magazines, and you need bodybuilding advice that takes that into consideration.

Join us on this journey of body sculpting and self-discovery as we explore The Ultimate Guide to Female Bodybuilding, which begins by humbly asking…

Quick Navigation

What Is Female BodyBuilding?
Best Weight Training Program
Nutrition and Tips for Female Bodybuilders​

What Is Female BodyBuilding?

a woman showing her strong biceps

​Image Source: Pixabay

Getting shredded, building meat, maintaining mass, erecting a hominid, there are so many ways to express the sentiment, but female bodybuilding is simply about a bunch of women who want to get fit in a particular fashion.

Why Get Fit with Female Bodybuilding?

There are many ways to get fit and fulfill your body’s destiny to look and feel great, but the best reason to build over other methods of fitness has to do with health. Most female bodybuilding experts know a fit body is a healthy body and building your ultimate form takes time and effort.

Best Weight Training Program

A woman in the gym showing a female bodybuilding workout

​Image Source: Unsplash

The best weight training program for female bodybuilding is tailored for each individual trying their hand at sculpting their body. The reason for this is the wide diversity of bodies, histories, and futures. There are no two people who mirror one another, so there should be no two workouts with a perfect tandem.

However, there are general rules you can follow. You need to be doing different workouts every time you head toward the gym. Alternating the type, duration, strength, and general inclination of each workout can help to aid your game. There should be diversity here.

Keeping it simple is a great way to begin. Start every workout with a warm-up phase that includes stretching and lunging. Then, end every workout with a cooldown phase. Warmups and cooldowns are standard practice across disciplines.

A Weekly Routine for Anyone

The following is an award-winning routine for female bodybuilding that is recommended for those wishing to get into shape. As with any routine, you may need to start slower and work up to the full tilt of the routine.

On the first day of the week, in the morning, the routine starts with a focus on cardio, chest exercises, and tricep exercises. Around 35 to 45 minutes of low-intensity cardio exercise is recommended.

  • Incline Dumbbell Press – 2 x 8-12 (SETS) x (REPS)
  • Flat Barbell Bench – 2 x 8-12
  • Dips – 2 x 8-12
  • Cable Crossovers – 2 x 8-12
  • Skull Crushers – 2 x 8-12

​On Tuesday anytime during the day, it is recommended that the bodybuilder workout focuses on the quads, hamstrings, and calves. Take a breather because there is no cardio on Tuesday!

  • Squats- 2 x 8-12
  • Seated Leg Curls- 2 x 8-12
  • Walking Lunges- 2 x 8-12 (Each Leg)
  • Straight Leg Dumbbell Deadlift- 2 x 8-12
  • Seated Leg Extensions- 2 x 8-12
  • Standing Calf Raises- 3 x 12-15

On Wednesday in the morning, cardio and abs are the focus. Around 35 to 45 minutes of low-intensity cardio is one of the set goals. Other goals are listed below.

  • Exercise Ball Crunch- 2 x 20-25
  • Machine Crunches- 2 x 20-25
  • Hanging Leg Raise- 2 x 10-12
  • Bicycle Crunches- 2 x 20 (Each Leg)

On Thursday in the morning, it is recommended that the individual commence in cardio, and exercises focusing on the back, biceps, and forearms. The cardio should be around 35 to 45 minutes with a tilt toward being low-intensity cardio. Additional exercises are listed below.

  • Lat Pull-downs- 2 x 8-12
  • Barbell Rows- 2 x 8-12
  • Good Mornings- 2 x 8-12
  • Preacher Curls- 2 x 8-12
  • Incline Dumbbell Curls- 2 x 8-12
  • Barbell Wrist Curls- 3 x 10-12

For Friday morning, we suggest the routine targets cardio and a focus on the delts and traps. This will consist of 35 to 45 minutes of low-intensity cardio determined by the individual. Other recommended exercises are listed below.

  • Dumbbell Military Press- 2 x 8-12
  • Cable Front Lateral Raise- 2 x 8-12 (On Each Arm)
  • Dumbbell Side Lateral Raise- 2 x 8-12
  • Smith Machine Shrugs- 3 x 10-12

On Saturday, in the morning it is advised to do some cardio. Around 35-45 minutes of low-intensity cardio would be best. This can take the form of jumping jacks, jogging, or anything your heart desires.

On Sunday you can celebrate your achievement of a job well done and take the day off. Don’t mistake this for an excuse to eat your weight in donuts, but do make it a celebration. After this week of intense workouts, you will be grateful for the day off and the brief respite before the next one.

Remember that this is an advanced workout and not absolutely necessary for all beginners. You can start slowly and work up to the full tilt of this intense routine.

Nutrition and Tips for Female Bodybuilders​

A glass of leafy vegetable smoothie

​Image Source: Pixabay

Humans are calculators. Well, at least your gut bacteria are calculators. If you put in more calories than you spend in your daily routine, then you gain weight. The converse is true of eating too few calories—you will lose weight. Now, I am not telling you to go out and have a big old plate of celery. Quite the opposite, You should be eating calories if you want to gain muscle.

If you are looking to get shredded and build up your body like a sand castle on a beach, then you need to know your nutrition. Vitamins, minerals, and the occasional massive sandwich are your friends. However, before beginning your journey to the gym, you might consider consulting a doctor about the general guidelines you should follow rather than use a guess and check method.

Intermittent Fasting Is a Key 

For those of us looking to appear in the world like long, lean goddesses, intermittent fasting can be a great addition to the tool belt of any female bodybuilding routine. This tiny trick can help boost your immune system, heal your muscles after a workout, and it requires no effort. Believe it or not this is not a gimmick. All you have to do is not eat, rather, all you have to do is eat a lot—but only when in the non-fasting phase of intermittent fasting.

The only rule is to eat for an 8-hour period during the day and at no other time. For example, if you wake up at 7 and eat breakfast at 12, then you can eat as much of anything as you want until 8 PM. However, after 8 you cannot eat or drink any more calories. Yes, this includes beer; I am sorry to say.

The reason this works has to do with the stages of our digestion. When you eat from sunup to sundown and sometimes afterward, then you leave no time for your body to turn its attention toward things other than digestion, namely healing your sore muscles. That is why intermittent fasting is the key to female bodybuilding. So make like the flash and get fasting.

Vitamins You Need to Be Consuming

Knowing what your body needs and when is a real hat trick of human evolution culminating in the 21st century. B vitamins, or a B complex, will make you feel great and give you the energy you need to hit the gym with the full force of your female bodybuilding furry and fervor. You can take them in a pill or in a drink. The drinkable version comes packaged with vitamin C, another essential nutrient.

Vitamin C helps with almost everything. Most Americans are deficient in it, so even if you are not a fan of female bodybuilding you should be taking more of this. You can get it in pill form as well. It is not terribly expensive and well worth the few bucks it costs. Additionally, you can get it in some fruits, including oranges, lemons, and limes. This may be your only excuse for another tequila shot by the way.

Mushrooms and How They Help

Besides possibly curing cancer and helping to clear the cobwebs from your mind, mushrooms can help to heal your body and boost your energy. There are several companies that sell them. Paul Stamments and Joe Rogan both do a great job. We are also huge fans of the mushroom, tea, and coffee supplier, Four Sigmatic, whose products include anti-carcinogenic coffee and nervous system supporting elixirs. The list of mushrooms and their uses is much too long for a single article, so research about the benefits of each one yourself. Generally, a good rule of thumb is to steer clear of portobellos and eat all the others.

Energize Me: How to Get That Extra Pep in Your Step

By far and away the biggest bodybuilding complaint we receive is that it simply leaves the bodybuilders too tired either to complete their workout or to finish their regular chores afterward. Energy drink companies want you to believe that the only way to get that extra kick is to consume a 24-ounce can of sugar, “electrolytes,” and industrial sludge. This is obviously not the case. The caffeine these energy drinks provide has been shown to be beneficial for athletes undergoing intense or grueling workouts, but the sugar and other nastiness is literal poison for your body.

If you need that extra caffeine kick why not reach for good old-fashioned coffee? The added stimulation will perk you up and the anti-hunger effect of a cup of joe will help prevent your tummy from rumbling when you’re pumping iron. Here’s a great tip for amping your coffee to the next level: combine it with L-theanine and a fat. Yes, that’s right, add butter to your coffee. It may sound counterproductive, but research shows that the fat helps the caffeine to better cross the blood-brain barrier as does the L-theanine. L-theanine is the active ingredient in green tea and can be found in pill form if you aren’t keen on drinking a coffee on the heels of a cup of tea.

Caffeine is by no means the only healthful, legal “perk me up” available to aid your bodybuilding adventures. Guanine, a chemical cousin of caffeine and the active ingredient in Yerba Mate tea, is a great alternative for those for whom caffeine has just lost its kick. In fact, many people have found that guanine provides a “cleaner” buzz than caffeine and have never gone back.

If you’re seeking a less jittery type of boost, we highly recommend apple cider vinegar. It may have a strong astringent taste by itself, but once watered down a bit and garnished with lemon, it becomes one of the tastiest tiny boosts you can drink. The vinegar will jump-start your metabolism, the acidity will aid your digestion, and the malic acid it contains provides a laundry list of healthful benefits.

One of the mistakes those new to female bodybuilding make is not increasing their calorie count. If you want to get ripped and gain muscle mass and you are really shredding on those weights at the gym, then you need to be increasing the amount of food you are eating. This makes intuitive sense after the first glance. Additionally, if you are not trying to build mass, then decreasing or even maintaining the amount of food you are eating is fine.

Greens, Greens, the Magical Food

The more you eat, the more you can do. Dark, leafy greens will be important for consumption as you move forward on this journey. They are jam-packed with essential nutrients and a great way of cleaning out your system. The name of the game here is fiber. The best way to look for these little guys is in the vegan section of the grocery store. Keep an eye out for the leaves with purple edges and extra-dark veins. Those are great signs of vitamins.

Training outside Your Program and Why

Often the best athletes train outside their area of expertise. Wonderful and accomplished football players practice yoga or ballet as often as they train in the gym with weights. Your muscles are like rubber bands and they need to be stretched in all directions to gain flexibility and strength. The better the complementary exercise the more disparate the activities.

The recommended complement to female bodybuilding is yoga. Any practice, even at home will do, but the best combination will be the addition of hot yoga. This is yoga that is strength and flexibility focused. Fair warning, the room will be unbearably hot, but you will leave feeling great all over and the next time you hit the weights you will feel like a million bucks.

As you begin to change your routine with female bodybuilding and working out, you will notice other changes in your life. You will apply the principles you learn at the gym to your practices of other activities, including work, school, play, and around the house.

Mass vs. Lean

The expectation is that bodybuilding will transform the female form into a Hulk-ette, but this is not the case for every body type. Spending hours doing the wrong workout can be a real problem for female athletes in general.

In truth, most females don’t have the hormonal tendencies like men do, helping them to gain muscle mass in a particularly masculine way. The hormone testosterone is the determinant of why men look the way they do. Women simply do not have as much of this muscle building chemical.

So don’t worry about growing chest hair as you learn to bench press double your body weight. However, if looking like the hulk is your ultimate goal, then you are in for years of dedication, practice, and most certainly a gym membership.

Woman in the gym looking at the mirror while holding a dumbbell

Image Source: Pixabay

The best way to get results is to tailor the workout, diet, lifestyle, and goals to your individual needs. Through this individualization process, you can achieve whatever you set your mind and body to. The only gatekeeper is your own endurance, which luckily, you can increase over time with female bodybuilding.

In the end, we are all just here to be happier and healthier, so do whatever method or routine that floats your boat.  It’s all a journey, and it takes a whole village. Remember to eat your greens and keep your meats lean, but ultimately the best you can do is your best.

The post The Ultimate Guide to Female Bodybuilding appeared first on How To Build Biceps.

This content was originally published here.

Can All Men Benefit from Bodybuilding Supplements?

Don’t let yourself be fooled. Just because bodybuilding supplements are sold right next to health supplements at your local vitamin store doesn’t mean that all bodybuilding supplements are right for you.

Bodybuilding supplements come in many forms, and they are only gaining in popularity. They claim to do many things.

Some supplements help build muscle, ones that boost testosterone, ones that help you recover after a workout, ones that help you lose weight and much more.

So the question becomes, should every man be taking these supplements?

Does it necessarily mean that you should be taking these kinds of supplements just because you work out?

These aren’t easy questions to answer, but in this article, we will guide you through some of the topics you need to know about and bring to light the variables that you should consider before taking any workout supplement.

The Truth About Protein

You have probably been told for most of your life that if you want to gain muscle mass, you have to incorporate a lot of protein into your diet.

The truth about protein supplements though, and the first thing you should consider about them as it may skew your view of them, is that it is a multi-billion dollar industry.

The fact is that if everyone stopped taking protein supplements, a lot of people would lose tons of money.

There is no shortage of protein supplements either. Companies like Bare Performance and Gnarly Feast are some of the top manufacturers of protein products in the US. They perpetuate the idea that all men who weight train need protein because it helps build muscle.

It is undoubtedly true that protein contains vital amino acids that are 100% needed for muscle growth but do you need added protein via supplements?

There have been numerous studies on the role of protein in muscle gain, and as the one University of Texas Professor puts it, much of the information we have on the subject consists of conflicting evidence. Still, men are repeatedly told that protein supplements are necessary.

So what should you do?

Should you take protein supplements?

The truth is that you can take protein supplements safely, but you may not need to in the first place.

For instance, a recent study that teste the effects of protein on 96 men showed that the group of men who were given the recommended daily allotment of protein or more lost weight but their muscle mass was not affected.

Countless doctors and health professionals have come forward to say that men can get the necessary amount of protein to build and maintain muscle just by eating the right foods.

It has not been proven that protein supplements, when added to an already protein-rich diet, can boost muscle growth.

So this suggests that it is not necessary to take protein supplements if you are already consuming enough protein in your diet.

Doctors recommend eating protein-rich foods such as:

That all being said, if you are not regularly eating these kinds or other kinds of protein-rich foods, protein supplements may be a good option for you.

High protein foods (that are also low carb) to help build muscle. Shutterstock Images

In other words, you may only really need a protein supplement to gain muscle if your diet does not allow for enough protein already, and you have no intentions of changing your food any time soon.

The Truth about Testosterone Boosters

Another prevalent kind of bodybuilding supplement is what is known as testosterone boosters or T-boosters . This is because there is no denying that testosterone has a direct effect on muscle growth.

Testosterone supplementation has been linked with more muscle mass in high-quality studies.

That all sounds good so is there anything wrong with testosterone boosters?

In theory, no. Men need testosterone for many physical and mental functions. It is produced naturally in the body. But not all testosterone boosters are healthy.

For instance, creatine is a very popular workout and testosterone supplement.

Creatine is an amino acid found naturally in muscles and the brain. It helps facilitate muscle contraction, so people use it to help improve muscle “pump” when working out. But it has been linked with a number side-effects dehydration, cramping, dizziness, and fever. When taken at an unsafe dosage, creatine can also damage the kidneys and liver.

Another popular type of T-booster is called Prohormones.

Prohormones come in many forms, but they are necessary precursors to testosterone. This means that when they are introduced to the body, it uses them to convert into testosterone. But the research proving that prohormones offer more benefit than detriment isn’t there.

Certain prohormones can also damage the liver and cause breast growth and hair loss.

Furthermore, certain T-boosters contain substances that are banned in the US.

The truth about testosterone supplements is that you need to be careful about them.

The best thing to do is to ask your doctor about them and which ones you should take.

Many don’t have enough scientific research, and others are flat-out dangerous.

Still, some men could benefit from a high-quality T-booster – especially men older than 60.

The Truth About Nitric Oxide

Nitric oxide is a molecule that plays a role in blood circulation and muscle contraction. This is why it is also a common supplement used by bodybuilders. It is also used to improve physical performance.

The problem with Nitric Oxide is that it does not do a lot of good on its own. It is not highly bioavailable, which means that it doesn’t absorb efficiently in the body.

If you are taking a nitric oxide supplement that is just straight up nitric oxide with no other components, then you are more than likely not benefitting at all from it.

The truth about nitric oxide is that for it to do any good, it needs to be coupled with other elements.

In particular, the amino acids l-arginine and l-citrulline can help facilitate oxidation and conversion into nitric oxide.

To expound, studies have come up with less than stellar results on the supplementation of nitric oxide as it pertains to muscle growth and athletic performance.

It would seem that nitric oxide supplementation can be beneficial for men who are casually active or low-level weight trainers but has little to no effect on daily weight trainers.

There are also some possible side-effects that any man considering using nitric oxide supplements should know about:

Nitric oxide supplements have also been known to complicate nitrate medication.

If you are going to take a nitric oxide supplement, you should make sure that it contains l-citrulline as this amino acid has shown the most promise in clinical trials when coupled with nitric oxide.

Still, these kinds of supplements seem to be another case of marketing over merit.

The Truth About DNP

DNP is short for Dinitrophenol, and it is mainly used as a weight-loss supplement. It promises rapid weight loss, so it has become popular with bodybuilders looking to make weight.

DNP is an industrial chemical that was never intended for human consumption at the time of its development.

As per The Irish Times report, Discredited DNP raises the body’s metabolic rate and can damage liver and kidneys.

The truth about DNP is very simple: it is not safe. It has been made illegal in many countries, but the reason we include it in this article is that it is still available online.

Many bodybuilders and trainers are being fooled by smart marketers selling DNP under different names such as Nitrophen, Chemox, and Alden.

If you are taking any of these supplements, you should discontinue use immediately as they can cause problems such as unsafe breathing rates, hyper-perspiration, dehydration, fever, and vomiting.

According to the Independent UK report, DNP has also been linked to the deaths of at least three people.

There are also a lot of problems that can result from long-term use of DNP involving heart health, nervous system damage, and congenital disabilities.

This one is an easy call. Just stay away from DNP.

Making Sense of it All

Bodybuilding supplements are tricky – mainly because every man’s health is different.

What may be helpful for you to gain muscle may do nothing for another man.

Likewise, what may be safe for you may be dangerous for another man?

Things like health conditions, diet, age, and lifestyle all need to be taken into account before using a certain kind of supplement.

It would appear that supplements like protein and testosterone can genuinely help a man who is not getting enough of them.

Protein and testosterone are vital cornerstones for a man’s health. But you may not necessarily need them.

Other supplements like nitric oxide and creatine may also be helpful in a limited sense and should not be overused while supplements like DNP are downright dangerous.

Consider your particular needs and goals. Consult with your doctor.

Choose only high-quality supplements from reputable companies.

The question of whether or not all men should be taking supplements is not an easy one to answer in a universal sense, but if you follow these steps, you are in great shape to make the right decision.

Nicole Moneer is a Holistic Lifestyle Coach, NASM certified personal trainer, Pilates Balance Body mat & reformer instructor, motivatio Read Full Bio

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