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ROB KING’S SPORTS SUPPLEMENT GUIDE

Acknowledgments

Chapter 1:

Introduction

Chapter 2:

What Are Supplements?

Chapter 3:

How Do Supplements Work?

Chapter 4:

Rob’s Top 10 Proven Supplements

Chapter 5:

Supplements That Suck

Chapter 6:

Supplement Categories & Recommendations

Chapter 7:

New & Hot Supplements

Bonus Chapter I:

The Fitness Nutrition Info You Must Know To Reach Your Goals

Bonus Chapter II :

My Top 13 Fat Burning Foods

Bonus Chapter III:

7 Tips To A Bigger Bench Press

Conclusion

Acknowledgements

First off, I want to thank my girlfriend Danielle for putting up with me slaving away at my Mac for the last few months. She knows how passionate I am about helping my customers and giving them the best information I can to help them reach their goals. Thanks honey, I appreciate it.

Although they can’t read this, I want to say I am sorry to my dogs. I haven’t spent enough time with them the last few months, but now summer is almost here and it’s time that we both get some fresh air and some exercise.

Lastly, I want to thank all my Heavyweights Customers, RobKingFitness.com Blog readers and everyone else who has given me feedback on Sports Supplements. Thanks to everyone who took the time to send me comments and feedback. I really appreciate the support and please keep it coming!

It is a beautiful day here in Montreal (I am here for some workouts and training) and as I write this from a Montreal Cafe, all I can think about is how lucky I am to be able to make a living helping people with our shared passion of working out and staying healthy.

Rob King May 24, 2010

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Introduction

Introduction Before anything else, thank you for taking the time to show interest in my Sports

Before anything else, thank you for taking the time to show interest in my Sports Supplement Guide. It shows that you are very serious about your health and training, and that you want to learn and improve as much as possible.

See, you and I aren’t like most people. They don’t understand us, and they never will. However, I am more than ok with that fact. If you are like me (and I am sure you are), you don’t look forward to getting off work just to go home, sit your ass on the couch while watching TV for 5 hours, eating junk, and then repeating the process. That’s why I am glad we aren’t like most people!

It isn’t normal to get excited on “squat day.” It isn’t normal to scrutinize meals based on protein quantity and sugars. It isn’t normal to drink 3-4 shakes a day. But I am glad we are not normal. I am glad that you are reading this book and you can relate to me. We all face the same decisions every day. I am happy with my choices. I like muscle, I like being strong, but more than anything,

I like being true to myself. I like following my own path — a path you and I share.

Now 36 years old, I have been lifting weights since I was 17 and been taking Sports Supplements

since I was 18. What is amazing is after all this time, I STILL LOVE BODYBUILDING! Every day that new Supplements arrive at my business I am like a kid on Christmas morning. Every time I read

a new strength training article and learn something, it excites me. Not everyone understands this and that’s fine.

If you are passionate about lifting weights and Sports Supplements, you have come to the right

place!

The Sports Supplement Industry is a very complicated business. It is my goal to eliminate your confusion and cut right to the chase, so let me deal with the jargon and the confusion, and let me help you focus on what works. Before we dive in, let me be very clear on a few things.

1. Sports Supplements are a PART OF THE EQUATION for getting in shape. They won’t work nearly as well on their own. They are meant to be used in conjunction with

A.

Sound Nutrition

B.

Intelligent Training

c.

Proper Rest

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Introduction

So before you judge any supplement, BE SURE to have these 3 parts of the equation in check. I can’t tell you how many people I have dealt with that said “Supplement X didn’t work,” and as soon as I asked them how much protein they were getting a day they couldn’t tell me.

2. Sports Supplements are exactly that — SUPPLEMENTS. They are not steroids. They are not magic. They are Supplements. They are meant to SUPPLEMENT your own nutrition and training, not replace it.

3. Nothing and I mean NOTHING replaces Hard Work. If you train like a wuss, expect to look like

a wuss. Supplements will help, but it is hard work and dedication that will separate you from the

pack. Supplements will give you that 10% extra, but you know what? I love that 10%. Ten percent on a 300 bench press is an extra 30lbs. I’ll take that 10% any day! The Supplement Industry is also changing at a very fast pace. With obesity rates rising (4 of out every 10 people in the USA are obese), and with athletics playing such a huge role in sports entertainment, Supplements are progressing at an ever-increasing speed.

Just a little over 10 years ago, all we had for Supplements was creatine and a decent protein powder. Now we have pre workouts that really produce insane gains in such little time, protein powders that taste as good (or better) than milkshakes, and customized “pro hormones” that mimic steroids.

The industry has changed fast and will keep changing fast. But I will do my best to cut through the marketing hype and educate you on what products are worth being excited about, and which products to leave on the shelves.

In closing please remember that this book, the recommendations

and information, are all based on my own personal choices and opinions — nothing more. You can like what I say, you can hate what

I say, but come the end of the day it just my opinion. I am always

learning, always trying to improve, and always trying to help you.

Also please remember I am not a science guy nor do I claim to be one. I leave the science to the scientists. For me, I just care about what WORKS. If you want a more scientifically based approach to Supplements I strongly recommend you check out William Llewellyn’s Sport Supplement Reference Guide.

I strongly recommend you check out William Llewellyn’s Sport Supplement Reference Guide. PAGE 4 www.robkingfitness.com

What Are Sports Supplements?

Wikipedia defines a Sports Supplement as, “a dietary supplement, also known as food supplement or nutritional supplement,” and “a preparation intended to supplement the diet and provide nutrients, such as vitamins, minerals, fiber, fatty acids, or amino acids, that may be missing or may not be consumed in sufficient quantity in a person’s diet. Some countries define dietary supplements as foods, while in others they are defined as drugs or natural health products.”

My personal definition of a “Sports Supplement” is anything that we generally don’t get from normal every day food that when SUPPLEMENTED in our diet may improve sports performance.

This book will group all of the following as Sports Supplements: “body building supplement,” “sports enhancing supplement” and “performance enhancing supplement.” All will be classified as Sports Supplements to make things a bit easier.

However, in today’s world things are a little trickier than that. With the increase in designer pro hormones and the constant evolution of athletes always looking for the cutting edge, the term “Sports Supplements” has been taken to a whole new level.

In this version I will not be tackling the whole area of pro hormones and designer Supplements. It’s not that I don’t find them exciting or interesting; it’s just that the lines of pro hormones evolve and change so fast that by the time I have anything completed for the book, the next batch of designer Supplements will be on the market and more than likely, what

is currently on the market will be pulled (think

Novadex XT, 6 oxo, Androstendione, etc). I will do my best to offer a report on or in the near future, or maybe as an addition to this book. But for now I will be sticking with traditional

Supplements. Another thing to consider as Sports Supplements evolve is the blurring of definitions between “supplements” and “drugs.” In the USA and Canada you can buy anything deemed a “supplement” but the grey area between “drug” and “supplement” is slowly disappearing. With the monster pharmaceutical companies always looking to improve their profits more and more, these giant companies are trying to impose their will on Sports Supplements.

I won’t go into great detail on my view of

this, but let’s just say big brother isn’t looking

out for your health but rather its own wallet. Anything that really works well, pharmaceutical companies jump on and ban via the government so they can control and monetize it.

Case in point: why go to your doctor to get

something to boost your testosterone levels

if you can buy it cheaper at your local GNC?

That is pretty much why any supplement that

is “really

good” will essentially get banned and goes to the black market. No one wins except the pharmaceutical companies… but, more on that another time.

In this book we will be dealing with Sports Supplements that are OTC (over the counter).

As I have stated earlier, I am not going to get caught up in the scientific aspects of Supplements but rather talk in simple terms about what works.

How Do Supplements Work?

There are many ways in which Supplements can help in performance. The first (and the most common) way that Supplements improve performance is by simply reducing deficiencies. It is not the most exciting way to improve performance but it works.

In today’s world, the food choices are abundant but the food quality is terrible. Go figure. We have more options than ever in the history of fare, yet the actual foods we have to choose from are mostly “empty.” This is why as soon as we introduce the nutrients we lack into our bodies, they respond accordingly.

Let’s take creatine for an example. Creatine is naturally present in some foods we eat and is stored in our bodies. Foods such as eggs and red meat contain high levels of creatine. Most of this is damaged when cooked, hence our bodies having a deficiency of creatine. Once we add in creatine in levels we don’t get in our diet, our bodies have a tendency to respond to it. It isn’t so much that creatine is anabolic; it’s just that our bodies don’t get enough from our food anymore.

Something to consider as well is that as athletes we are putting more strain and demand on our bodies than someone who does nothing. The more demand on your body, the more your body will need the proper nutrients to work not only normally, but on a higher level. If you think in terms of cars, a Hyundai doesn’t have the same demands as a Ferrari. Think of the human body that way when dealing with someone sedentary versus an athlete. Another great example of this is ZMA (zinc and magnesium). Most athletes are deficient in zinc and magnesium due to excess. If we are deficient in zinc and magnesium our bodies can’t make testosterone efficiently. That

is a big factor when it comes to fat loss and building muscle.

Another way that Supplements can improve performance is through its “drug-like” effect on the cellular level. If a Supplement can impact protein metabolism or act by increasing metabolic rate, then it has a “drug-like” or ergogenic response.

For this we can look at ephedra which in Canada is considered a drug. Ephedra is a plant and naturally occurring (unlike most drugs). But, it is not something that is required or stored in our bodies (unlike creatine and zinc etc). Yet once this natural herb is introduced into our bodies, we get a drug-like response. We see an improvement in lypolysis (fat loss), energy, strength and more.

So don’t be fooled into thinking that Supplements don’t work. They do! This is why you should always do your homework, research the ingredients in every product, and of course constantly check my blog RobKingFitness.com for the most up to date information on Sports Supplements.

Being in the Sports Nutrition Industry for almost 15 years, I have seen many Supplements come and go. Make no mistake about it; everyone wants the “new and exciting” product on the market.

New and exciting sells! It sells magazines, which in turn sells advertising, which in turn SELLS SUPPLEMENTS! This is a no brainer, and I have no problem with this at all. However, what I do have a problem with is people missing the basic Supplements that work.

Rob’s Top 10 Proven Supplements

The problem with the basics is that they aren’t “exciting” — and they aren’t new. You won’t see full page ads with Jay Cutler promoting BCAAs. “Why,” you may ask? Simple, they don’t sell. It isn’t exciting. However, I am hoping with my recommendations you will forget the newest Nano X Krea whatever-it’s-called and focus on some solid, basic, EFFECTIVE products that can help you build muscle, get stronger, lose fat, and feel better. For me, proven Supplements are the way to go. Cover your basics first and then maybe try the newest product on the market, but make sure the basics are covered.

Protein

Not very exciting, I know. Well it should be and here is why. WikiAnswers the question:

Protein is ESSENTIAL to humans. So, building muscle aside, we need protein to live. Essential means that we can’t do without it in our food and in our bodies. It is essential in part because of the nitrogen it contains (nitrogen is responsible for growth and repair of the cells) and in part because of the particular building blocks that make up protein.

Protein is made up of twenty different building blocks called amino acids, arranged in thousands and thousands of different ways. Every cell in the human body contains protein as part of its structure (cell membrane and other structures) Protein also serves to build strong structures within the body as a whole (bones, muscles, tendons and ligaments). It is comprised of the compounds responsible for the biochemical reactions that occur in the body, called enzymes. It is found in the blood as parts of the red blood cells (hemoglobin) and as carriers for other materials (transport proteins). It is part of the immune system (antibodies) that helps protect the body from foreign invaders such as bacteria, viruses and toxic substances. It also helps with digestion of food.

such as bacteria, viruses and toxic substances. It also helps with digestion of food. PAGE 7

Rob’s Top 10 Proven Supplements

Rob’s Review

OK, so back to building muscle. Let me ask you a question. How much muscle do you think you can build without protein? I never claimed to be the smartest guy in the world but I can guarantee you the answer is, not very much! Personally I don’t even consider protein a Supplement. It’s a food. But getting the quality and quantity of protein required to build muscle and repair tissue… well, that is when we cross into the Protein Supplement line.

It always shocks me when people question me looking for advice on the newest product from MuscleTech or something they saw in some magazine. The first thing I usually ask is, “how much protein do you get a day?” Nine times out of ten I get the reply, “I eat really good” — to which I reply again with the question, “HOW MUCH PROTEIN?” — at which point they realize that they don’t know (and sometimes don’t care).

Plain and simple, without protein you are not going to build muscle efficiently. So why not give your body the number one thing it needs? Quality protein sources.

When it comes to Protein Supplements there are a ton of options. Whey concentrate, whey isolate, hydrolized whey, caesin, egg, soy (not a fan but more on that later)… the list goes on and on. But remember that protein is number one. If you do only one thing in your quest for building muscle, do the following: eat lots of QUALITY PROTEIN SOURCES daily. Not exciting, but effective!

Rob’s Recommended Proteins:

• Myofusion (Gaspari)

• Opt Gold Standard 100% Whey (ON)

• Matrix (Syntrax)

• Syntha 6 (BSN)

• EAS 100% Whey (EAS)

• RivalUS - Promasil

Rob’s Review

Creatine

Wikipedia defines creatine as, “a nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to muscle.” Moreover, creatine was “identified in 1832 when Michel Eugène Chevreul discovered it as a component of skeletal muscle, which he later named creatine after the Greek word for flesh, (kreas).

Wikipedia defines Creatine Supplements as, “athletic aids used to increase high-intensity athletic performance” and states that, “though researchers have known of the use of creatine as an energy source by skeletal muscles since the beginning of the 20th century, they were popularized as a performance- enhancing supplement in 1992.”

as a performance- enhancing supplement in 1992.” Boring definitions aside, here is how creatine can benefit

Boring definitions aside, here is how creatine can benefit your work out.

1. Strength Gains: Creatine is known as a

strength supplement. It will help you get more reps because you will maintain your strength a bit better. Essentially your strength output just goes a bit higher. Hey, to me 8 reps are good but 10 reps are better!

2. Cellular Hydration: Creatine helps hydrate

muscles. The more hydrated a muscle, the better it can perform. Try performing a personal best in the gym while dehydrated. Not a good idea. A ten percent level of dehydration can severely diminish strength and energy.

3. Improved Muscle Building Capacity: Plain and simple, creatine makes you stronger. With enough protein and proper training, it will help you build more muscle. But this will happen ONLY if you have adequate protein, rest, nutrition etc. It isn’t magic.

Rob’s Recommended Creatine Products:

• Any quality pure creatine (I like EAS Phosphagen, Prolab, 4everFit)

• Concentrated Creatine (this looks

promising!!)

• Kre-Alkalyn Creatine (Purple K, GP3, Beta K)

3 BCAA (Branch Chain Amino Acids)

Wikipedia defines branched-chain amino acids (BCAA) as, “amino acids having aliphatic side- chains with a branch (a carbon atom bound to more than two other carbon atoms).” It goes on to state that, “there are three branched- chain amino acids leucine, isoleucine and valine of twelve common ones. The combination of these three essential amino acids makes up approximately 1/3 of skeletal muscle in the human body, and plays an important role in protein synthesis. BCAA’s are currently used clinically to aid in the recovery of burn victims, as well as for supplementation for strength athletes.”

Rob’s Review Here is why you should consider BCAAs. I actually consider them to be ESSENTIAL. I repeat, I consider them ESSENTIAL! As in, you really should consider this as something you use all the time and here is why.

You “can” get protein from food. It’s hard but it

Supplements

Supplements

can be done. However, getting a ton of quality BCAAs, well, that’s really difficult. I know a lot of people won’t put BCAAs on the top of their list. That’s fine and to each their own. For me, they are essential. I hate training without them, and almost everyone I have recommended them to loves using them and comes back for more.

Here’s what Bodybuilding.com has to say about how BCAAs can benefit you:

spared glycogen storage in the liver and skeletal muscle during exercise. This means that they may enable you to train at higher intensities for longer periods of time. Supplementing with BCAAs may enable you to maintain your training intensity and endurance as energy normally provided by your diet decreases. Anyone who has ever been on a very low carb or low calorie diet for extended periods can definitely appreciate this.”

3. “Stimulate Protein Synthesis: BCAAs by themselves have been shown to independently stimulate muscle protein synthesis. In other words, they have shown the ability to induce muscle gains, even in the absence of weight training! Studies have shown that BCAA supplementation increases the hormones: testosterone, growth hormone and insulin.”

4. “Stimulate Fat Loss:

1. “Increased Recovery: Perhaps the greatest benefit to hard-training athletes is the increase in metabolic recovery that follows supplementation. There is a noticeable difference when beginning BCAA supplementation in regards to soreness/recovery. Even without any of the other benefits of BCAA usage, this means faster recovery from exercise induced protein damage (remember your muscles grow when you damage them), which in turn means faster size and strength gains. With increased recovery, the harder and more frequently you can hit the iron and thus the sooner you can meet your goals.”

2. “Endurance: BCAAs can serve as a donor of nitrogen in the formation of l-alanine, which provides the body with glucose after glycogen stores have been depleted. When you think of sparing glycogen you probably think of high carbohydrate diets but BCAAs have proven their worth here as well. In a 4-week study, Japanese researchers administered BCAAs or a placebo to rats and then exercised the animals to exhaustion. The BCAA group exhibited

the animals to exhaustion. The BCAA group exhibited Supplementation of BCAAs has been shown to trigger

Supplementation of BCAAs has been shown to trigger significant and preferential losses of visceral body fat. Located in the deeper layers of the body under the subcutaneous fat, this visceral fat tends to be resistant to dieting and is hard to lose. In one study, 25 competitive wrestlers were divided into 1 of 3 diet groups: a diet high in BCAAs, a diet low in BCAAs, and a control diet. The wrestlers stayed on the diets for 19 days. The results showed that the high BCAA group lost the most body fat, 17.3% on average. Much of the fat lost was in the abdominal region. This may give credence to BCAAs effectiveness at “spot reducing” the abs. In another study, 2 groups of climbers were divided into a BCAA supplemented group and a control group.

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Supplements

Both groups lost weight but the BCAA group actually gained muscle mass while losing fat while the other group lost muscle mass.”

5. “Boosting Immune Function: Remember if you’re sick it’s hard to train, much less grow. It’s even harder to come back after an illness without losing a ton of strength and size. When you train at high intensity or high volume you risk immune suppression and infections. By supplementing with BCAAs you’ll help reverse glutamine loss which is essential for immune function. In addition to this, the BCAAs help prevent a catabolic state in the body, which in turn can help improve recovery and lessen the damaging effects your exercise sessions may have on the body.”

6. “Anti-Catabolic Effects: BCAAs probably exert most of their anabolic effects through anti-catabolic activity. In short, they suppress the use of muscle proteins for fuel, thereby sparing the breakdown of muscular protein. In part this is because they can sacrifice themselves as fuel. With less muscular protein being broken down by the body during training, the net result is increased protein synthesis and more muscle for you! In a study done on obese people put on a starvation type diet, BCAA supplementation was found to induce anabolism and nitrogen sparing so the subjects burned body fat instead of lean muscle mass, thus sparing muscle protein.”

Rob’s Recommended BCAA Products:

• Xtend – Scivation

• Surge – Biotest

• Chain’d Out – ALRI

• BCAA Caps – Optimum Nutriton

Supplements

Fish Oil

Bodybuilding.com offers a succinct and thorough understanding of EFA (fish oil):

We refer to essential fatty acids as “essential” for a reason. They are vital to human health, despite the body’s inability to manufacture its own supply. For this reason, they must be obtained through the diet or supplementation. Here’s why. Fish oil contains two of the most healthy and biologically active fatty acids; EPA (eicosapentaenoic acid) and DHA (docosahexanoic acid), with the most common source being deep-sea, cold-water fish. The body is constantly repairing itself from cellular damage. In order to do this, it needs a large supply of polyunsaturated fats capable of constructing cell membranes that are elastic, functional and “strong like bull.” This makes it easier for the heart to return to a normal resting state.

A deficiency in these good fats ultimately forces

the body to use saturated fat for the construction

of these new cells. As the amount of saturated fat

begins to outnumber the unsaturated reserves, the cardiovascular process becomes more and more compromised. In the fall of 2004, after examining years of convincing studies, the FDA approved the use of a qualified claim for omega-3 EFA. It states that supportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease. This is especially significant when you consider how selective the FDA is in announcing qualified health claims.

Supplements

The benefits of omega-3 fish oils don’t stop at the cardiovascular system, however. A wealth of studies have been conducted over the past decade on their role in depression, mood, vision, skin, recovery, immune system function, pregnancy, joint health and migraines just to name a few. Rob’s Review

health and migraines just to name a few. Rob’s Review Personally I LOVE fish oil! After

Personally I LOVE fish oil! After reading that Charles Poliquin recommended them many years ago, I have been using them constantly and have always recommended them as a staple product to most of my customers. I may even try Poliquin’s super high dosage of 20-40 grams a day. If I do, I will post a full review on my blog www. RobKingFitness.com.

Another thing to always consider is the quality and source of your fish oil. Simply put, I buy QUALITY fish oils. I don’t buy junk Walmart or Costco fish oils. A lot of people may think they are saving money by getting it cheaper, but I personally do not trust the quality of the lower end (ahem junk) fish oils. Really if you are going to get fish oil, spend the money and get quality. Trust me; it is well, well worth it.

Rob’s Recommended Fish Oil Products:

• NutraSea (Ascenta Health)

• Charles Poliquin Omega 3 Liquid

Supplements

Multi Vitamin/Mineral

Wikipedia defines a multi vitamin in the following way:

A preparation intended to supplement a human

diet with vitamins, dietary minerals and other

nutritional elements. Such preparations are

availableintheformoftablets,capsules,pastilles,

powders, liquids and injectable formulations. Other than injectable formulations, which are only available and administered under medical

supervision, multivitamins are recognized by the Codex Alimentarius Commission (the United Nations’ authority on food standards) as

a category of food.

Multi vitamin supplements are commonly provided in combination with minerals. A multivitamin/mineral supplement is defined in the United States as a supplement containing 3 or more vitamins and minerals that does not include herbs, hormones, or drugs, where each vitamin and mineral is included at a dose below the tolerable upper level, as determined by the Food and Drug Board, and does not present a risk of adverse health effects.

Rob’s Review

Here is my take on Multi Vitamin/Mineral Supplements.

TAKE THEM.

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Supplements

That is a little short but you get the point. Every day when I consult with people to help

them with their diets, I always ask “do you take

a multi vitamin?” At least ½ of them reply with

“no.” Of that 50%, most tell me that they don’t “need” a multi vitamin because their nutrition is good. I hear a lot of “I eat well.”

their nutrition is good. I hear a lot of “I eat well.” So I always ask

So I always ask them the

following question: “Can you tell me what you have eaten

today?”

Do you want to know what I hear at least 80% of the time? “Well, today isn’t a good day” or “today isn’t as good as my normal day” type responses.

Look, here is the deal: we are creatures of habit, and we don’t eat NEARLY AS WELL as we like to THINK WE DO. Yes, most people eat like crap and convince themselves that they actually eat better than they do! When I work

with clients and I get them to log their food for

a week (and I mean log everything) it really

makes them realize just how bad they may be eating. Most foods we eat that come out of microwavable boxes or frozen containers are not that good for us. I will make a full blog post about this down the road, but for now let’s just say that most of the food we eat isn’t as good for us as we believe. Rent the movie Food Inc. It will scare the shit out of you!

So let’s cut to the chase. A good multi vitamin

is essential to have. It’s your HEALTH and your

BODY and you only get ONE BODY so why not make it count. For the sake of 1-2 dollars a day you can have a fantastic multi vitamin. Most

people don’t think twice of the Starbucks latte for $5. Invest in a quality multi vitamin. You will thank me later.

Rob’s Recommended Multi Vitamins Products:

• Animal Pak (Universal Nutrition)

• VitaStack (Allmax Nutrition)

• AnaVites (Gaspari Nutrition)

• Cygen Multi (Cygen Labs)

Green Food Supplements What are green food supplements?

“These all natural food supplements use the power of nature to help provide your body with the vitamins, minerals and enzymes it desperately needs. Providing these through diet alone can be quite difficult so these supplements are well worth taking.” What is contained in green food supplements? “Green food supplements are made from super green foods which help to alkalize, energize and nourish the body’s cells along with balancing the body’s pH level. Listed below are some of the main ingredients contained in green food supplements.”

• “Chlorophyll which is contained in the green

part of plants has been found to aid in the healing of intestinal ulcers, liver disorders, eczema, gastritis, asthma, constipation, bleeding gums, and burns.”

• “Alfalfa which is one of the most mineral rich green foods, contains vitamins A and C, thiamine, riboflavin, niacin, calcium, iron, magnesium, potassium, and phosphorus which are all needed to maintain a healthy body.”

Supplements

• “Barley Grass is another of the super green

foods used in these all natural food supplements. Barley Grass is a source of chlorophyll and it supports the body’s immune system and helps with cleansing.”

• “Green Tea is also used. This is a very powerful antioxidant and has been shown to help with diabetes.”

• “Kelp is a seaweed that is used in green food

supplements. Kelp is a rich source of vitamins and minerals and this seaweed has been used in the treatment of underactive thyroid problems.”

• “Spirulina is high in protein and it helps protect the body’s immune system as well as lowering cholesterol and helping to stabilize blood sugar levels.”

• “Tumeric root is an antifungal and an antiparasitic. It helps to cleanse the blood and has been used in many herbal medicines.”

•“Wheatgrass is another of the super green foods which helps to create a very unfavourable environment for bacteria.”

As you can see the wide variety of green foods used in these amazing supplements really can make a difference to both your body and your health. Your goal, however, should be to start using them and see the difference for yourself.

Supplements

Rob’s Review

My thoughts on green supplements are as follows. Most people when looking to build muscle and burn fat focus on the big Supplements — creatine, protein, fat burners, etc. And they work! No doubt there, but far too many people neglect the importance of GREENS and the positive impact they have on your body.

By giving your body the proper nutrients to perform better you turn your body into a high level machine. So instead of just functioning, you are PERFORMING! I can’t say enough just how beneficial a quality greens product is. Unless you are eating salads and veggies 6 times a day, take a Greens Supplement. Actually, let me rephrase that: even IF you are eating salads and veggies 6 times a day, you should take a Greens Supplement! There is no way you can even come close to getting the same nutrients from a quality greens powder, no matter what foods you eat!

from a quality greens powder, no matter what foods you eat! The ingredients in green supplements

The ingredients in green supplements have been clinically proven to:

• Support immune system function

• Strengthen cell integrity

• Combat bad breath

• Scavenge the body for free radicals thereby

protecting muscles from oxidative stress and damage

• Support healthy weight loss

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• Cleanse and detoxify the body from harmful

toxins

• Aid and support healthy bone formation

• Improve brain health and thinking abilities

• Improve nerve function

• Improve blood profile

• Improve digestion

• Boost energy levels

If this list doesn’t make you want to take your greens right now then I don’t know what would!

Rob’s Recommended Greens Products:

• Progressive Vege Greens

• Greens +

Supplements

ZMA (Zinc & Magnesium)

Wikipedia online resource describes ZMA in the following way:

ZMA (Zinc monomethionine aspartate and Magnesium Aspartate) is a supplement used by bodybuilders and athletes. It was developed by Victor Conte (founder of BALCO Laboratories in Burlingame, California) and is a combination of zinc, magnesium and vitamin B6. The formula is “patent pending” and the name “ZMA” trademarked by SNAC System Inc, also founded by Victor Conte the 3rd. ZMA is claimed to raise strength levels, although studies show inconsistent results.

ZMA is a combination of two minerals, zinc and magnesium, and Vitamin B6 or pyridoxine. All three of these compounds are important in biological processes, and while studies have shown that most Americans get enough zinc and Vitamin B6, more than 50% don’t meet the U.S. government’s recommendation for magnesium. An increase in exercise can lead to the loss of vitamins and minerals making it particularly important for bodybuilding due to the blood sugar level rises and urination increases, increasing the loss of magnesium, zinc, B12, B6, folic acid, and many other nutrients. Although drinking water re-hydrates an athlete, fruit juice, sports drinks or foods high in water such as vegetables are needed to replenish water- soluble nutrients. The proportion of ingredients generally used in products is 20-30 mg zinc, 400-500 mg magnesium and ~10mg B6. According to the label directions, ZMA should be taken before bed on an empty stomach (2 hours after eating your last meal and at least 30 minutes prior to any other supplements). The product

Supplements

Supplements

should not be taken with calcium (cheese, milk, etc.), the reason being that calcium blocks the absorption of zinc.

Rob’s Review

I came across ZMA many years ago while reading my all time favorite magazine Muscle Media 2000 (if you are familiar with this magazine I am sure you know where I am coming from —

it ROCKED).

ZMA was first introduced by Victor Conte and his company SNAC Systems. Victor was really big on working with athletes and determining their mineral profiles for deficiencies and working with them individually to find their problems. Think of it like fine tuning a high performance car but for people. One thing he noticed was that most athletes due to training and sweating were deficient in zinc and magnesium. Pretty simple really, but it filled a big gap! Considering zinc and magnesium are required to build testosterone they are very important.

are required to build testosterone they are very important. Victor Conte was also one of the

Victor Conte was also one of the guys who were involved with the huge designer steroid bust

a few years ago. I don’t judge people when

it comes to performance enhancing drugs. The guy is a genius and I respect him highly. Anything he creates is worth looking into.

Rob’s Recommended Multi Vitamins Products:

• PrimaForce ZMA

• Optimum ZMA

• SNAC Sytems ZMA

Tribulus

Testosterone Enhancers)

Based

Products

(Natural

Wikipedia explains Tribulus as,

A derivative Roman era (Latin language) name for the weapon known in English today as the Caltrop, which bears strong resemblances with the plant today named Latin: Tribulus terrestris or puncture vine.

Tribulus is a genus of plants found in many warm regions. The best-known member is T. terrestris (puncture vine), a widespread weed and also the source of a dietary supplement.

Tribulus species are perennial, but some grow as annuals in colder climates. The leaves are opposite and compound. The flowers are perfect (hermaphroditic) and insect-pollinated, with fivefold symmetry. The ovary is divided into locules that are in turn divided by “false septa” (the latter distinguish Tribulus from other members of its family).

Some species are cultivated as ornamental plants in warm regions. Some, notably T. cistoides, T. longipetalus, T. micrococcus, T. terrestris, and T. zeyheri, are considered weeds.

Rob’s Review

Tribulus products have been around for years now. The science behind them is pretty gray at best. It is really hard to say how and why they work but let me say that I love some of these products. I don’t know how or why, but I just do. My drive is better, my energy is better, my appetite is better, and my sex drive goes up. Sounds like a must have supplement to me!

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Supplements The only drawback is the following. Sometimes I get oily skin and sometimes some of

The only drawback is the following. Sometimes I get oily skin and sometimes some of them can make me moody. Almost a little irritated. Not always, but sometimes.

If lack of drive is keeping you away from the gym try a test booster. If your training is going awesome and you want to try one,

I recommend it for sure. Just be sure to have your other basic Supplement needs covered first.

Rob’s Recommended Tribulus Based Products

• Enpulse - RivalUS

• Tribex 500 - Biotest

• T-Bomb II - MHP

• Alpha - Advanced Genetics

• Zeus – Fusion BodyBuilding Supplements

Supplements

Nootropics and Smart Drugs

Wikipedia defines Nootropics as follows:

Nootropics also referred to as smart drugs, memory enhancers, and cognitive enhancers, are drugs, supplements, nutraceuticals, and functional foods that are purported to improve mental functions such as cognition, memory, intelligence, motivation, attention, and concentration. The word nootropic was coined in 1972 by the Romanian Dr. Corneliu E. Giurgea, derived from the Greek words nous, or “mind,” and trepein meaning “to bend/turn.” Nootropics are thought to work by altering the availability of the brain’s supply of neurochemicals (neurotransmitters, enzymes, and hormones), by improving the brain’s oxygen supply, or by stimulating nerve growth. However the efficacy of nootropic substances, in most cases, has not been conclusively determined. This is complicated by the difficulty of defining and quantifying cognition and intelligence.

Rob’s Review

I was put on to these many years ago. I haven’t used a ton of them but I think I am going to start playing with them more in the future as

I think for some people they hold really crazy potential.

I have read about numerous top strength

coaches recommending these to their athletes years and years ago but it just hasn’t caught on with the general public yet. I don’t know if

it’s that people lack the mind-body connection, or that most people are more concerned with

a pump in their arms rather than improving

concentration and focus. Either way I think in a few years these will be huge.

Supplements

Supplements

NB: “Piracetam (sold under many brand names) is a nootropic drug. Piracetam’s chemical name is 2-oxo-1-pyrrolidine acetamide. It shares the same 2-oxo-pyrrolidone base structure with 2-oxo- pyrrolidine carboxylic acid (pyroglutamate). Piracetam is a cyclic derivative of GABA. It is one of the racetams. Piracetam is prescribed by doctors for some conditions, mainly myoclonus, but is used off-label for a much wider range of applications.”

is used off-label for a much wider range of applications.” Rob’s Recommended Nootropics • Priacetam -

Rob’s Recommended Nootropics

• Priacetam - PrimaForce

• Choline Citrate - PrimaForce

• Phenibut - PrimaForce

In closing please remember that these are just 10 of the Supplements that I personally like and have had great feedback on from customers.

There are tons of other quality Supplements on the market and more being introduced every day. I always recommend that people try different Supplements and monitor their progress. Not every Supplement is going to be 10lbs of muscle in a bottle. But if it makes you feel better, improves your workouts, improves your mood, strength, or anything like that, it is always important to note it.

Another thing to note is that not every Supplement works the same way for everyone. Everyone is unique and has different factors that impact their lives. If you are using a killer Supplement but going through a stressful time, it is doubtful you will reap the full benefits.

So remember to keep to basic training and solid nutrition, and remember that Supplements are just that — Supplements! I look forward to hearing from you on your personal progress.

SUPPLEMENTS THAT SUCK

Let me be very clear from the beginning that once again this is just my opinion. You may have used some of these Supplements and you may love them! To each their own and this is just my opinion on Supplements that I am not a fan of.

is just my opinion on Supplements that I am not a fan of. Feedback is the

Feedback is the most important thing to me. The more people that tell me “product A” is great and “product B” sucked, the more I can put my view into perspective. Maybe I was having an off month and maybe it’s a great product. You never know until you try, but these are supplements I used that I wasn’t a big fan of.

5 Supplements That Are A Waste Of Your Hard Earned Money

Keep in mind that none of my views are scientific facts. And I also feel that science can back pretty much anything if enough money is thrown at it. Here are 5 supplements that might have had promise but just don’t work! Save your money!

1. CLA: “Conjugated Linoleic Acid (CLA) is a naturally occurring free fatty acid found mainly in meat and dairy products, in small amounts.” The Skinny on CLA: CLA claims that it can help with building muscle and losing fat. The main

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purpose of this product is for fat loss. For CLA to work, you would really need about 4-5 times the recommended dosage.

Instead, I recommend loaing up on EFA’s, (Omega 3, 6, 9; my fav is NutraSea Fish Oil).

2. Soy: “Soy protein is a complete protein that ranks right up there with the best in the Protein Digestibility Corrected Amino Acid Score (PDCAAS). Soy protein is generally very low in or free of fat, cholesterol, and lactose.

very low in or free of fat, cholesterol, and lactose. Soy protein is approved for those

Soy protein is approved for those who are lactose intolerant, and can be used as a meat substitute. Much more than just an ingredient for a protein shake, soy protein can be used instead of flour for cooking, producing high protein foods that are extremely low in fat — a bodybuilder’s dream come true! Soy protein is derived exclusively from soy beans.”

The Skinny on Soy: It’s not that Soy is really that bad, it just isn’t very good.

Even though Soy sounds beneficial here are a few things to consider.

• It tastes like crap

• It is highly estrogenic (which means unless

you want nice boobs don’t consume a lot of Soy). • Did I mention it tastes like crap! (oh and generally mixes like crap).

Instead, focus on getting your protein sources from whey, milk, egg, nuts, etc. Leave soy off of your list.

Supplements

3. Carb Blockers: “Carb blockers, also known as starch blockers, are generally composed mainly of bean and wheat germ extracts — particularly white kidney beans — that are said to inhibit a digestive enzyme that breaks down starchy carbohydrates, such as potatoes, bread and pasta. This supposedly prevents the carbs from being absorbed by the body; instead, they are said to pass through the digestive tract and be eliminated. Most pills claim to inhibit between 30 and 45 grams of carbs from being absorbed.”

4. Fat Blockers: “They commonly contain chitosan, which is similar to dietary fiber, but is derived from the exoskeletons of shellfish. Like fiber, they pass through the digestive tract without being digested, but it also purportedly absorbs between 6 and 10 times its weight in fat along the way, all of which is then eliminated in the stool.” The Skinny on these products:

They DON’T WORK. If something blocks absorption of fat, it is guaranteed to block other things that your body needs, i.e. NUTRIENTS.

Ditch this product. If you have bought “Flush the Fat” I have some great swamp land in Florida for you to buy!

have bought “Flush the Fat” I have some great swamp land in Florida for you to

Supplements

5. Growth Hormone Boosters (GH):

“Growth Hormone is the master hormone because it is released by the master gland — the anterior pituitary gland. While GH is not necessary or critical to one’s survival, it seems to play an important evolutionary role in human development. During puberty, GH levels dictate a person’s height and bone size. After puberty, GH continues to regulate the body’s metabolism.”

The Skinny on GH: Here is the deal. For the most part GH is awesome — REAL GH that is — not Supplements that may increase GH. I just haven’t seen any proof via customer reviews or personal use that these products work.

Now there are some that look promising, notably Helix 24 from RivalUS. And when I get more feedback I will be the first to post it up.

6. Generic Zinc and Magnesium: “ZMA

is a scientifically designed anabolic mineral formula. It contains Zinc Monomethionine Aspartate plus Magnesium Aspartate and vitamin B-6, and is an all-natural product that clinical testing suggests may significantly increase anabolic hormone levels and muscle strength in trained athletes.”

The skinny on ZMA: ZMA works. I swear by it.

I sleep better, I wake up better. How much it

contributes to testosterone, I am not sure. But

it does make me feel better! I am not knocking

ZMA; I am knocking GENERIC cheap Zinc & Magnesium products and here is why. • Non-chelated forms are generally less bioavailable • Most cheap Zinc/Magnesium products contain CALCIUM FILLER. Calcium blocks the

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absorption of Zinc & Magnesium rendering your cheap ZMA to be useless ZMA Go for quality. I prefer Optimum Nutrition, PrimaForce.

Well there you have it. There are a TON of supplements on the market. Hopefully this will help you in making choices as to what is worth adding to your Supplement stack.

Be sure to check out my blog where you can also read this chapter online and leave your feedback!

SUPPLEMENT CATEGORIES

The Sports Nutrition Industry is big business. Every day, more and more people are turning to natural alternatives to drugs for their health and wellness. This is a great thing, but the more that we are allowed to make our own choices, the more we have to actually give them some thought and make our OWN decisions.

I am not a fan of any government making our choices for us, so I suggest you always be sure to do your research and find out what you are taking.

Here are just a few Supplement Categories that exist on the market today. There are far more out there, but these are the ones that pertain to building muscle, losing fat and improving sports performance.

Anti Estrogens

What does Estrogen have to do with Testosterone?

There are two major hormones in both guys and gals: testosterone and estrogen. Testosterone

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is dominant in guys and estrogen is dominant in gals--duh! But interestingly, estrogen seems to be a signal to the pituitary gland in the brain. Based on estrogen levels, the pituitary turns testosterone production on or off. The higher the estrogen levels, the lower the amounts of testosterone that will be produced. This is where anti-estrogens come in!

If you are trying to build muscle and go for a harder, denser physique, you don’t want estrogen! So the popularity of Anti Estrogen Supplements is really growing faster every day. Drugs such as Nolvadex and Arimidex are very popular amongst competitive bodybuilders looking to get super hard and striated muscles. But not everyone wants to use drugs. The good thing is that there are some great Supplement Anti Estrogens on the market these days.

great Supplement Anti Estrogens on the market these days. • Novadex XT – Gaspari Nutrition •

• Novadex XT – Gaspari Nutrition

• Restore - ALRI

• Arimidex HT – BPI Nutrition

Anti Oxidants

Healthcastle sums it up well:

Antioxidants are substances or nutrients in our foods which can prevent or slow the oxidative damage to our body. When our body cells use oxygen, they naturally produce free radicals (by-products) which can cause damage. Antioxidants act as “free radical scavengers” and hence prevent and repair damage done by these free radicals. Health problems such as heart disease, macular degeneration, diabetes, cancer, etc, are all

contributed to by oxidative damage. Indeed,

a recent study conducted by researchers from

London found that 5 servings of fruits and vegetables reduce the risk of stroke by 25 percent. Antioxidants may also enhance immune

defense and therefore lower the risk of cancer and infection. Anti Oxidants are key in building muscle and losing fat. By reducing these free radicals we improve our recovery, reduce inflammation, and improve our immune system and much more!

• Acai Berry

• ALA

• Grape Seed Extract

• Vitamin C

• Vitamin E

• ALA • Grape Seed Extract • Vitamin C • Vitamin E Creatine There is a

Creatine

There is a great write up on creatine in my Top 10 Supplements and also in the Descriptions in

Chapter 11 so I won’t go over it all again here.

Quality pure creatine (I like EAS Phosphagen, Prolab, 4everFit)

Concentrated creatine (this looks promising!)

Kre-alkalyn creatine (Purple K, GP3, Beta K)

Carbohydrate Powders

Because most bodybuilders are caught up with protein powders, carbohydrate powders have taken a runner up position. Compare that to endurance athletes who are pretty much totally consumed with carbohydrate powders and you have the opposite.

My stance on carbohydrate powders is that

Supplements

they have huge benefits as long as you use them correctly. For someone on a low carb diet, most carbohydrates should be ingested post workout. For someone looking to build muscle, you want carbohydrates in most meals, with a big focus on pre and post workout. This whole concept in itself is another book. Let me summarize saying that most carbohydrate powders don’t get enough attention and I think in the next few years this area will improve greatly.

Cytomax

Vitargo

EFA Essential Fatty Acids

As quoted earlier in Chapter 4,

We refer to essential fatty acids as “essential” for a reason. They are vital to human health, despite the body’s inability to manufacture its own supply. For this reason, they must be obtained through the diet or supplementation. Here’s why. Fish oil contains two of the most healthy and biologically active fatty acids: EPA (eicosapentaenoic acid) and DHA (docosahexanoic acid) with the most common source being deep-sea, cold-water fish. The body is constantly repairing itself from cellular damage. In order to do this, it needs a large supply of polyunsaturated fats capable of constructing cell membranes that are elastic, functional and “strong like bull.” This makes it easier for the heart to return to a normal resting state.

Supplements

A deficiency in these good fats ultimately forces

the body to use saturated fat for the construction of these new cells. As the amount of saturated fat begins to outnumber the unsaturated reserves, the cardiovascular process becomes more and more compromised.

In the fall of 2004, after examining years of convincing studies, the FDA approved the use of a qualified claim for omega-3 EFA. It states that “supportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease”. This is especially significant when you consider how selective the FDA is in announcing qualified health claims.

The benefits of omega-3 fish oils don’t stop at the cardiovascular system, however. A wealth of studies have been conducted over the past decade on their role in depression, mood, vision, skin, recovery, immune system function, pregnancy, joint health and migraines just to name a few.

• NutraSea - (Ascenta Health)

• Charles Poliquin - Omega 3 Liquid

Optimum Nutrition - Fish Oil Caps

Fusion Nutrition - Omega Oil

Fat Loss / Thermogenic Supplements

This category of supplements could use 5 sub categories or more. For now I am lumping anything that involves fat loss into one category. There are many other types of Fat Loss Supplements (thyroid enhancers, stimulant free fat burners, appetite suppressants and more). However, let’s just focus on the basic premise for a Fat Loss Product. Any supplement that can help with increasing metabolism, decreasing

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appetite, increasing energy and immobilizing fat can be considered a fat burner. This part of the market is huge. Consider the rise in obesity rates (especially in the USA), and the easy access to poor food at cheap prices. Add to this that most people have desk jobs and work long hours. This usually leads to unwanted fat gain. Here is a list of fat burners that I have used and liked.

2. Lipo 6

3. HyperDrive

4.

6. F 10

8. Leviathan Reloaded

Poison

Diuretics

“A diuretic is any drug or supplement that elevates the rate of urination and thus provides

a means of forced diuresis. There are several

categories of diuretics. All diuretics increase the excretion of water from bodies, although each class does so in a distinct way.” What does this have to do with BodyBuilding or Working Out? There are 2 main ways that Diuretics are used

in fitness and sports.

1. Shedding of water for such things as photo

shoots, bodybuilding and figure competitions, modeling related jobs etc.

2. Cutting water weight to make weight classes

in such sports as MMA, Judo, Wrestling, BodyBuilding, Boxing etc.

Diuretics (Especially drugs such as Lasix and

Supplements

Aldactone) can be very dangerous. The Herbal Supplements are not as dangerous as their drug counterparts but should still be used cautiously.

There is a new trend of people using diuretics on a daily basis to keep water low and to look “trim.” This is not a good idea. This can lead to dehydration which is not a good thing at all. Be cautious when using these supplements and only use them for a short period of time.

Rob’s Recommended Diuretics:

1.

3.

GH (Growth Hormone) Supplements

GH is the wonder drug that no one really wants to talk about. Most pro athletes are using GH (yes it is true), for good reason:

improved recovery, improved healing of injuries, increased fat loss, improved muscle gain. Oh and it is almost impossible to test for. GH is also rumored to be very big in Hollywood with movie stars, singers and performers. Not a bad deal by the sounds of it! The biggest issue is the cost. Most drug GH Cycles can run between $500-1,000 a month! For the average Joe like you and me, that’s way too pricey! When it comes to GH SUPPLEMENTS though, things aren’t on the same level as drugs — at least not yet. There are natural human growth hormone supplements that may help, such as ZMA.

not yet. There are natural human growth hormone supplements that may help, such as ZMA. PAGE

Supplements

But here is what you don’t hear about most human growth hormone Supplements: First, HGH Supplements do not raise levels of human growth hormone if you are deficient. If you have normal levels of HGH already, then the spike will last about 20 minutes. Some HGH

is better than none, but 20 minutes of higher than normal levels of human growth hormone has not been shown to cause any benefit by current research. Being a bodybuilder myself,

I would still like the extra kick if I had money to burn.

I think HGH Supplements have large potential,

but I don’t know of any right now that are killing

it with results. But if you want to try some and

give me feedback here are my suggestions.

1. GABA (It has a bad wrap, but used properly

it’s a great supplement)

Joint Health Supplements

Joint supplements are designed to aid in the repair of joints and in the reduction of inflammation caused by the wear and tear of sports, running, weight lifting, etc. They are designed to help the joints in many ways. They can help heal damaged joints and also help to reduce inflammation which usually leads to pain. Ask anyone who has been lifting weights for any period of time and you can almost guarantee they suffer or have suffered from some form of joint pain. It is not fun and can really hinder training. Usually most joint pain is caused from trauma of some sort or from repetitive stress. This can be applied to weight training and bodybuilding as generally we do a lot of the same movements

Supplements

day in and day out. All this leads to wear and tear on the joints. Based on my own use as well as customer feedback, these types of Supplements seem very hit or miss. Some people swear by them and others seem to get nothing from them at all. I don’t think it’s possible to definitively say that they do or don’t work. I have always been a believer in individuality and that what works for some people may not work for everyone. I believe that to be the case with Joint Supplements. My advice with these is to treat them like fish oil. Buy quality over price. I have seen too many cheap Joint Supplements and I am not a fan of them. Most supplements on the market have NO guarantee that what is on the label is in the bottle. So it is very important to have a good company with a good reputation you can trust.

Products I like:

2. Scivation Cissus (Personally I swear by this

product)

Liver Support

What is the Liver? Wikipedia explains it thus:

The liver is a vital organ present in vertebrates and some other animals. It has a wide range of functions, including detoxification, protein synthesis, and production of biochemicals necessary for digestion. The liver is necessary for survival; there is currently no way to compensate for the absence of liver function.

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This organ plays a major role in metabolism and has a number of functions in the body, including glycogen storage, decomposition of red blood cells, plasma protein synthesis, hormone production, and detoxification. It lies below the diaphragm in the thoracic region of the abdomen. It produces bile, an alkaline compound which aids in digestion, via the emulsification of lipids. It also performs and regulates a wide variety of high-volume biochemical reactions requiring highly specialized tissues, including the synthesis and breakdown of small and complex molecules, many of which are necessary for normal vital functions.

The liver can become stressed by many different factors. In the realm of bodybuilding and weight lifting liver problems can be associated with the use of anabolic steroids. This can impact the liver but there are many other factors that can play a role in stressing your liver.

Supplements

Natural Testosterone Boosters

Wikipedia defines testosterone as,

a steroid hormone from the androgen group. In mammals, testosterone is primarily secreted in the testes of males and the ovaries of females, although small amounts are also secreted by the adrenal glands. It is the principal male sex hormone and an anabolic steroid. Testosterone is evolutionarily conserved through most vertebrates, although fish make a slightly different form called 11-ketotestosterone.

In men, testosterone plays a key role in the development of male reproductive tissues such as the testis and prostate as well as promoting secondary sexual characteristics such as increased muscle and bone mass and hair growth. In addition, testosterone is essential for health and well-being as well as preventing osteoporosis.

Such things as alcohol, smoking, prescription drugs, poor foods, caffeinated drinks, and even dieting and weight loss can be contributing factors.

Liver Support Supplements don’t get the attention they deserve simply because most people are concerned primarily with 2 things — building muscle and losing fat. And even though the liver is an essential part of the body, these types of Supplements usually take a back seat to all of the other popular Supplements on the market. Liver Supplements I recommend checking out:

3. Milk Thistle (Any good Company)

On average, an adult human male body produces about ten times more testosterone than an adult human female body, but females are, from a behavioral perspective (rather than from an anatomical or biological perspective), more sensitive to the hormone. However, the overall ranges for male and female are very wide, such that the ranges actually overlap at the low end and high end respectively. Raising your testosterone level helps you to gain muscle, enhances your mood, helps you maintain a healthy libido, and more. Steroids do a great job of raising testosterone levels, but they are not legal for use. Instead, these all-natural products would be perfect for you!

You can also use these natural products when you are off of your pro hormone cycle.

Supplements

Natural Testosterone Enhancers are not an exact science. They seem to be great for some people and not so great for others. Personally, I find they help my drive, motivation, energy and increase my appetite and positively affect my mood.

Products I recommend:

1. Bad Ass Mass – ALRI

4. Restore – ALRI

5. Jungle Warefare – ALRI

6. Novadex XT – Gaspari Nutrition

NO2 Nitric Oxide Supplements

Bodybuilding.com offers a straightforward explanation of NO2.

Nitric Oxide is a free form gas that is produced in the body and is used by the body to communicate with other cells in the body. To produce this gas, enzymes in the body break down the amino acid Arginine.

Nitric Oxide is a molecule consisting of one atom of nitrogen and one atom of oxygen. The production of Nitric Oxide occurs when the amino acid L-arginine is converted into L-citruline through an enzyme group known as Nitric Oxide Synthase (NOS).

Despite the claims of some in the supplement industry, there exists ample scientific literature to suggest the efficacy of Nitric Oxide products. The following was written in May 1996 in a document prepared for the Royal Society and Association of British Science Writers:

Supplements

“Summary research papers continue to flood the scientific journals and insights into the biological activity and potential clinical uses of nitric oxide (NO): a gas controlling a seemingly limitless range of functions in the body. Each revelation adds to nitric oxide’s already lengthy resume in controlling the circulation of the blood, regulating activities of the brain, lungs, liver, kidneys, stomach and other organs.”

Since the above was written in 1996, Nitric Oxide containing products have continued to be touted by those in the medical profession, as well as by athletes looking to add muscle to their frames.

The above quotation states that Nitric Oxide controls the circulation of blood, and transmits messages between nerve cells.

The fact that nitric oxide increases blood flow should make it of interest to bodybuilders, as increased blood flow will serve to deliver more nutrients to muscles, thus helping muscles become larger when subject to stress.

Nitric oxide also affects the endocrine system. It affects the release of gonadotroptin releasing hormone, as well as the release of adrenaline from the adrenal medulla.

Everyone REQUIRES nitric oxide to carry out key physiological processes within the body. From a bodybuilder’s perspective, nitric oxide supplementation may prove useful in increasing growth due to increases in blood flow to certain areas of the body.

Signs of deficiency include physical weakness and extreme fatigue. Most “nitric oxide”

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supplements contain the amino acid Arginine- alpha-keto-glutarate.

With any amino acid containing product, overdose is a possibility. Dosing with too much arginine can lead to diarrhea, weakness and nausea. Clear dosing guidelines have not been established, so it is best to do what is known as “tolerance mapping”. Take a small dosage for one week, note the benefits and the side effects, and increase the dosage until the benefits are maximized and the side effects minimized. Over time the two will converge and you will hit the optimal dose. This process is similar to “receptor mapping” for bodybuilders who use insulin.

My Recommendations:

2. Gaspari Nutrition - SuperPump250

6. Universal Nutrition – Animal Pump

Supplements

Pre Workout Supplements

In terms of bodybuilding Supplements the pre workout Supplement is a relative new comer, achieving a huge rise in popularity over the last few years. Initially, this started off as products such as Ephedrine and Caffeine, and then shifted to products like Ultimate Orange (made by Dan Duchaine for Next Nutrition, awesome product!). From there creatine-type pre workouts emerged, and now we have full on all-in-one pre workouts that will give anyone an awesome workout!

As noted by Nitro Fat Burners on Hubpages,

Today, there are dozens brands of workout Supplements that have taken the old school methods and ingredients into over-drive, but no ingredient has had such a huge impact on the pre workout Supplement industry as NO2 or Nitric Oxide.

Bodyculture on the web outlines the benefits of NO2.

Nitric Oxide is a vasodilator which when taken in the proper amounts, forces more blood into the muscles which in-turn, provides more nutrients to the muscles both during workouts and after, assisting in recovery.

Nitro Fat Burners goes on to point out the difficulty in determining what the best product for you is among a sea of products to choose from.

If you do a search online for best pre workout Supplement, you will find millions of search results with dozens of variations of NO2

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Supplements, all claiming to be the best or next best thing since sliced bread. Trying to determine which one is the best has less to do with marketing claims and more to do with actual results, i.e. gains. Since each person is unique and follows their own individual diet, supplement, and workout plan, coupled with the individual’s responses to these variables, it would be difficult to state which formula would be the best pre workout supplement.

I have used many pre workouts as well as done extensive research on the subject; it would be safe to say that there are specific brands that do stand out from the pack. I also value customer feedback highly when considering the products I recommend.

Rob’s Recommended Pre Workouts:

2. Gaspari Nutrition - SuperPump250

6. Universal Nutrition – Animal Pump

Post Workout Supplements

At the moment pre workout Supplements are all the rage, and for good reason — they work! However, I see a trend with people not paying enough attention to their post workout Supplements. This is a huge mistake.

Post Workout Supplements are usually designed to aid in the repair of muscle, reduction of cortisol, replacing of glyocgen, and shuttling BCAAs and creatine into the muscle cells to

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reduce soreness, and increase strength and recovery.

Personally, I love post workout Supplements and I make them a huge priority in my training. I can sometimes get by without my pre workout Supplements, but I try to never have a good workout without paying attention to my POST Workout Supplement Shake. The difference it makes in my overall recovery, reduction of soreness, and ability to train the next day is huge.

Tip: One thing I always recommend to my readers and customers is to add mixed frozen berries to their post workout shakes! Not only do they add taste and flavor, but they also add a ton of quality anti oxidants (which we covered earlier), and natural sugars (that help reduce cortisol and replenish glycogen).

Post Workout Products I Recommend:

Protein Powders

Though already quoted in Chapter 4, this bears repeating:

Protein is essential for humans that means that we can’t do without it in our food and in our bodies, in part because of the nitrogen it contains nitrogen is responsible for growth and repair of the cells and in part because of the particular building blocks that make up protein. Protein is made up of twenty different building

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blocks, called amino acids, arranged in thousands and thousands of different ways. Every cell in the human body contains protein as part of its structure (cell membrane and other structures). It also serves to build strong structures in the body, as a whole (bones, muscles, tendons, and ligaments); it makes up the compounds that your body used to make the biochemical reactions occur in your body, called enzymes; it is found in your blood as parts of the red blood cells (hemoglobin) and as carriers for other materials (transport proteins); and it is part of the immune system (antibodies) that helps protect your body from foreign invaders, such as bacteria, viruses, and toxic substances. It also helps you digest your food.

In summary without protein you are not going to build much muscle. So remember to always pay attention to getting QUALITY food protein sources in your Nutrition and then Supplement with Quality Protein Powders.

Rob’s Recommended Proteins:

• Matrix (Syntrax)

Syntha 6 (BSN)

• EAS 100% Whey (EAS)

• RivalUS - Promasil

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Protein Bars

Getting enough protein is not easy! Maybe you are trying to eat six small meals each day? Sounds easier than it really is, huh? Protein bars can help you get the protein you need on

a daily basis and also help curb the cravings for sugar.

“Protein bars are formulated to be the perfect meal, all wrapped up in a quick and easy bar. It is easy to take them with you to work or school or anywhere that you need to get your protein or satisfy your hunger in a healthy way.”

However I always caution people that IF you

are on a strict diet and trying to get leaner or competing at a bodybuilding show I would avoid and minimize Protein Bars. As much as

I personally love them they are still glorified

candy bars with protein added. So one every few days isn’t bad, but having them day in day out is not a great thing for your fat loss quest. Be sure to have a solid nutritionally sound Nutrition Plan and use bars as a back up. I have them in my gym bag and in my jeep in case I am stuck for a snack. Otherwise I always try to get quality food and a lot of my protein from protein supplements. It’s more economical and generally a better source of protein.

My Recommended Protein Bars:

Oh Yeah Bars - These just taste so good!

Supreme Protein Bars - A little high on the fat

& calories, consider these a treat

Zone Bars – I like these for a light snack. Very balanced bar and low on calories

Promaxx Bars – Another great tasting quality

bar

• All Max Isoflex Bars – Great taste and not dry

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Sexual Performance/Enhancement

I know this doesn’t

exactly fall into the category of Sports Supplements, but in actuality it applies more than you think! Anything that can improve blood flow can essentially be considered an ergogenic aid.

blood flow can essentially be considered an ergogenic aid. In terms of sexual performance drugs, those

In terms of sexual performance drugs, those such as Viagra and Cialis will more than likely soon be banned by the IOC for Olympics, but there are many Supplements to choose from.

Sex Performance/Enhancement Supplements I Recommend:

• Aspire 360 – Palo Alto Labs

• Pornstar – ALRI

• Six T9

• Biotest RedKat

• Yohimbe

• Horny Goat Weed

• Tribulus

Stress Relief Supplements

Stress in modest amounts can be beneficial motivating you to reach your goals; however, too much stress can negatively impact your health, contributing to insomnia, panic attacks, headaches and even heart disease. Essentially, when we workout we cause stress to our bodies.

Essentially, when we workout we cause stress to our bodies. Supplements In turn our bodies adapt

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In turn our bodies adapt to this stress and improve. Depending on the demands placed, our bodies can get bigger, stronger, or faster; whatever the stimulus, your body will respond.

However, constantly stressing your body and not giving it adequate food, nutrition, minerals, and plain old rest can cause your body to essentially “stress out” and not adapt. This stress actually makes you worse! So it’s always important to schedule proper rest times in your workout.

Personally after about 6-8 weeks of weight training, I like to take a full week off and perform ACTIVE RECOVERY. This means I do not engage in anything that is draining on my body. This does not mean I engage in nothing at all. Activities such as hiking, swimming, yoga or Pilates will only benefit your recovery and reduce your stress.

Stress Supplements I Recommend:

• Comatose – ALRI

• Neuro + Phosphatidylserine – Surplus Supplements

• Serenity Now – BMF Hardcore

Sleep Enhancers

Not getting a good night sleep? Sleep can affect almost everything in your everyday life including energy levels, alertness, and even your progress in the gym!

Getting a good night sleep is not only important for reaching your fitness and physique goals, but is required for optimal health. These sleep products are designed to help you get a better, longer, deeper sleep.

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You’ll be surprised at just how much of a difference getting a good night’s sleep every night can make!

getting a good night’s sleep every night can make! Don’t forget that when you rest your

Don’t forget that when you rest your body recovers and builds muscle. If you look at most pro bodybuilders they sleep from 8-10 hours a day minimum. They do this for a reason — that is when their body recovers!

Sleep Supplements I Recommend:

• Comatose ALRI

Shut Eye – Fusion BodyBuilding

Animal PM – Ultimate Nutrition

KnockOut – Scivation

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NEW & HOT SUPPLEMENTS

When it comes to Sports Supplements, “new and hot” is always king. Everyone wants the newest hottest product being pushed in the magazines! It is what sells! There is a reason you don’t see adds for creatine monohydrate in magazines anymore.

Just one glance at any fitness or bodybuilding magazine and you will be flooded with images

of monsters lifting crazy weight, veins bulging out of their skin, touting the new Supplement, Nano XYZ. I hate to single out a company but

I think MuscleTech is the worst offender and I hate this practice.

But sadly enough, it sells! Just think — Mr. Olympia became the MuscleTech Mr. Olympia!

I am sure that advertising to that extend isn’t

cheap. Considering that one full-page ad in say, MuscleMag, might cost thousands of dollars. On top of that, companies have all these top sponsored athletes that they have to pay. All this adds up to big expenses and big expenses need even bigger sales to maintain growth.

Personally I don’t mind a bit of marketing, but I like paying for the PRODUCT, not the advertising budget of the company selling it.

I always recommend that people do some research when it comes to the newest Supplement on the market and for a few reasons. Most new Supplements that hit the market are sold more on the basis of their MARKETING and not the actual Supplement. I have no problem with this, I am a marketing guy and I love it, but always do your own research as best you can with new ingredients and products.

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As well always be sure to check out my blog www.RobKingFitness.com and I will do my best to keep you informed on what I think is worth taking, and what you should stay away from. I always value customer feedback and I am very lucky to have a great network of customers that give me feedback on everything they try.

Here are a few ingredients I think you should keep an eye out for.

1,3 Dimethylamylamine

1,3 Dimethylamylamine, also known as Geranamine, Methylhexaneamine, or DMAA, is a stimulant that provides effects similar to a weak version of ephedrine or other amphetamines. It is derived from geranium oil, and acts on the central nervous system by giving a rush similar to adrenaline. This creates a slight surge that gives users more energy and focus, as well as a slight bump in resting heart rate.

The biggest benefit of 1,3 Dimethylamylamine usage is that it increases focus and concentration shortly after taking it. This is useful for powerful workouts as well as studying for exams. It is a known athletic performance-enhancer, but is not banned in many sporting leagues.

1,3 Dimethylamylamine seems to be very synergistic with caffeine, and is in some nitric oxide pre-workout drinks such as Jack3d. 1,3 pills can be added to pre-workout drinks that do not already contain it for an increased bump in workout performance.

1,3 Dimethylamylamine also increases good mood in many users, as well as giving a

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thermogenic (heat-releasing, fat-burning) effect. When taken alone, there is usually less of a ‘crash’ than there is with caffeine.

Rob’s Notes:

Personally I LOVE this ingredient! The first time I tried Jack3d I was amazed and it is still my favorite pre workout product.

Concentrated Creatine or CON-CRĒT®

Creatine is an essential molecule for the body’s process of making functional energy, protein synthesis (muscle building) and neuro-muscular function. It catalyzes “fuel” for every cell in the body. Creatine is naturally found in the body, yet it only synthesizes 50% of creatine – the remainder comes from foods you eat. However many people’s diets often lack natural creatine, which you get from animal proteins, and therefore supplementation is advised to increase or maintain overall health, and is critical for muscle strength, endurance and recovery when exercising. CON-CRĒT can offer major benefits to people who have restrictive animal protein diets (the most natural source of creatine).

Most commercially available creatines have been inefficient in recharging adenosine triphosphate (ATP) - until CON-CRĒT. The unique and natural molecular design introduces the most potent and bio-available creatine to this process, resulting in significant strength, mass, endurance and recovery without side effects. Creatine is a critical component of the body’s process of storing and using ATP as energy. Creatine helps recharge ATP after it has expended phosphate molecules and becomes

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adenosine diphosphate (ADP) in the normal process of work or exercise. As ATP loses a phosphate molecule in this process and becomes the bio-inactive molecule adenosine diphosphate (ADP), creatine assists by replenishing ADP with a phosphate molecule creating the useful ATP thereby increasing energy output.

Rob’s Notes:

Concentrated Creatine has gotten some great

reviews from our staff and customers. Although

I haven’t tried it yet, I am soon adding to my regimen and I will keep you posted on my results.

HumanaPro Protein from ALRI

I am a big fan of ALRI Supplements. They seem to take a lot of flak for the problems associated with Venom HyperDrive a year or so ago. That is another story in itself.

a year or so ago. That is another story in itself. I do feel that they

I do feel that they push the “gray area” of

Supplements. And you know what? I am fine with that. It keeps it interesting! If that isn’t cool with you then just don’t buy their stuff. Personally I love Comatose and Hyperdrive.

“NNU refers to the potential for anabolism where as NC refers to toxic Nitrogen waste such as Ammonia, Urea, Uric Acid, Nitrates and Nitrites. Some of the waste can be utilized as energy or stored as fat, but most slows your progress before hitting the toilet where it belongs. 1) Depending upon origin most protein powders have an anabolic to catabolic ratio of 16:84-

17:83.

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2) Whole food proteins are superior for growth and health with an average anabolic to catabolic ratio of 32:68

3) Humapro™ has an anabolic to catabolic ratio

of 99:1.

Low negative waste results in a healthier more predictable growth environment that does not increase systemic or organ toxicity. A high NNU results in an anabolic environment. When

the waste percentage exceeds Net Nitrogen Utilization from your protein source, your growth potential is retarded resulting in recovery and growth inhibition. Obviously we are looking for

a quality caloric source with minimum waste

as well. Whole food is the better option over protein powders and you will feel healthier, stronger and recover faster and grow as well as or perform faster. Getting the idea as to why it only takes 1 gram of Humapro™ to outperform 5.6 grams of even the best whey protein?”

Robs Notes:

All the same, maybe I am getting caught up in sales copy but their new protein does look interesting. I am not going to recommend it until I try it and get some feedback but it is worth keeping an eye on.

The Fitness Nutrition Info You Must Know To Reach Your Goals

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Once you’ve made the commitment to getting started with a solid workout plan, the next step is figuring out your diet. Don’t find that perfect workout plan for yourself and assume that you’re all finished – that’s anything but the case. If you really want to have a top level of success with your program, you must get your nutrition in order as well. If you’re going to put in all that hard effort in the gym, you better be sure that you’re matching that with a good diet that provides all the essential building blocks that these muscle tissues will need to repair and recover. It’s only during the repair and recovery process that you actually see training gains being made, so what you absolutely must be sure to get straight. There is a lot of confusion unfortunately as to what makes up the best nutrition plan however, so let’s set this record straight once and for all. The following are some of the basic concepts that you should remember when devising your optimum plan for nutrition. If you can follow these and get them straight, you can feel confident moving forward that you’re headed in the right direction. Setting Your Calorie Intake The very first thing that you must be sure to do is figure out your target calorie intake. Remember that each individual will have a slightly different calorie intake target in order to meet their goals so this is definitely not one size fits all. You may even use some calculators that you find online that illustrate to you how many calories you should be taking in but don’t be too fast to take this as a rule. Each person does tend to vary somewhat so the single best way to determine your optimal intake is through real life experience.

You can use the calculators as a guide to help direct you as to what general range of calories you should take in and then you should adjust that based upon your results. For most people, one very basic but surprisingly quite accurate way to assess what calorie intake you should use is simply multiplying your body weight by a factor of 9-12 calories per pound. This is a good range to be in for fat loss and should get you seeing results. If you’re more active, lean towards the higher end of that range (12 calories per pound), while if you’re less active, lean towards the lower end of that range (9 calories per pound). At 9 calories per pound it will be a fairly intense diet however so do keep that in mind and be sure that you’re ready for that level of restriction. You should never go below the nine calories per pound however as that could very seriously slow down the metabolism and make it that much harder to get the results you’re after. If you can stay between that range then you should see fat loss occurring at a safe pace that will stay off in the long term. Remember too that you don’t necessarily have to keep your calorie intake the same at all times. One very good strategy if you’re trying to lose weight is to cycle between lower calorie days as well as higher calorie days. This helps to trick the metabolism into burning calories at a faster rate so you don’t see that weight loss plateau that so many people do experience. Plus, it’s also going to make your diet that much easier to stick with since you aren’t always feeling quite so restricted. So the bottom line is that calories must figured out properly if you are to see the results you’re after. Nothing else will matter if you don’t get the calories right so this is the place to start.

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Set Your Protein Intake

The next step that you should be doing if you

as you devise your smart nutrition plan is to set

your protein intake. Protein is the nutrient that

will help keep the metabolism running quickly,

help to build and repair muscle tissue, and help

to keep you feeling satisfied be during meals.

Protein is a must! The best sources of protein to take in with your

diet include chicken breasts, egg whites, low-

fat dairy products, lean red meat, seafood (fish, shrimp, lobster, etc), as well as whey protein powder. You should be aiming to get at least one

of these in with each meal or snack you eat

throughout the day so that your body does have that constant supply of amino acids that

it needs. At first this may seem like a difficult thing to do since most people aren’t regularly

in the habit of snacking on protein rich foods,

but remember a little goes a long way.

A cup of yogurt with some protein powder

mixed in or half a can of tuna put into a whole grain wrap will make for a great mid-afternoon snack and each would supply about 20 grams

of protein. If you can look for smaller ways to

add it to your day, you’ll see that it really isn’t

all that hard to get the amount of protein you

need. As for how much protein you should be eating, the general recommendation is somewhere between one and one and a half grams of protein per pound of bodyweight. This is what

will support a good level of activity each day and help you grow stronger between workouts.

If you’re using the lower end of the calorie

range, you’ll want to take that protein intake up to the higher end of 1.5 grams per pound, while if you’re using a higher calorie intake, you won’t need quite as much protein so can use

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closer to the one gram per pound range. What’s very important to note with your protein intake is that you must be very sure that you are taking in a good dose of it before and after your workout. Usually most people will choose to use a whey protein shake for this since it gets into the muscle tissues very quickly immediately after exercise is completed. This is precisely what you want at this period in time. Then if you can focus most of the rest of the protein throughout the day on solid food sources you’ll be all set. Figuring Out Your Carbohydrate Intake Probably the one nutrient that gets the worst rap out there right now is the carbohydrate. More and more people think that they should be avoiding carbohydrates at all costs if they wan to maintain the lean physique that they are going for. It’s vital that you realize that this just isn’t the case. While you do definitely have to watch the carbohydrates you’re taking in, if you choose correctly these definitely can be part of an overall good diet plan. Here’s what you need to know. Source Of Carbohydrates The very first thing to consider is the source of where you are getting your carbohydrates from. Ideally you want to focus on as natural, unprocessed sources as possible as this will control the blood sugar levels the best and help ensure that you maintain steady energy throughout the entire day. When you instead turn to overly processed forms of carbohydrates you’re likely to get large energy spikes quickly followed by a crash that will do nothing for your overall body composition or how you feel throughout the day. This means selecting carbohydrate rich foods such as brown rice, quinoa, whole grain breads,

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oatmeal, sweet potatoes, as well as vegetables will be your best bet. You can add in a few pieces of fruit here and there as well, just note that you will need to be slightly more careful with these due to the fact that they will increase the blood sugar a little more (although still not nearly as much as processed foods would). Basically, if you can think of only choosing foods that contain a single ingredient (so don’t come from a box or a bag), you’ll be sure to be making the proper selection. Timing Of Carbohydrates Second, the next thing to think about is when you’re consuming your carbohydrates. Ideally what you’ll want to do if you’re trying to maximize energy levels but minimize fat gain is have the most carbohydrates before and after the workout period when the muscles are going to be in high need of that fuel. If you can pack in more starchy carbohydrates at this point you will kick start the recovery process so you can get into the gym for your workout that much sooner. Then later on in the day you should have much lower amounts of carbohydrates coming mostly in the form of vegetables making your meals more protein and fat focused. Volume Of Carbohydrates Finally, the last thing to know with carbohydrates is that you must watch how many you’re taking in as well. How much you should eat in a day will highly depend upon your own body weight, activity level, and calorie needs as the more active you are and the more muscle mass you have to support, the more carbohydrates you will have to consume. It’s also a smart move to have higher carbohydrate days on the days when you are doing higher intensity workouts (such as a lower body training session) and then fewer carbohydrates on the days when you aren’t.

This again allocates these nutrients to when the body needs them the most so you’re more likely to use them to maintain your muscle tissue and less likely to see additional fat being gained. Remember that when aiming to see fat loss protein should never be cut back (if anything, it’s to be increased when on a diet) so this means that of the nutrients to get decreased, carbohydrates and fats are where it’s at. So keep these points in mind. Carbohydrates do get a lot of negative attention by many but quite a bit of it isn’t justified. If you’re making the right choices at the right time of the day, they definitely will help you reach your goals. Ultra low carb diets are neither fun nor satisfying so it’s really time to move away from that approach and onto one that’s far smarter. Figuring Out Your Fats Finally, this brings us to our last topic to discuss, dietary fats. Again, some people think that fat should be avoided since fat will only turn to fat, right? Wrong. Dietary fat can actually help you maintain a nice lean body since it will help reduce feelings of hunger between meals since it does take so long to digest and will also help to improve the way you utilize carbohydrates for fuel (assuming you take in the right form of fats). It is definitely true that fats are more calorie dense than either protein or carbs as they come in at 9 calories per gram while the former are only four, but if you do make sure that you control portion sizes, this shouldn’t be a problem. Anyone should be able to make room for about 15% of their total calorie intake to come from fats which is the minimum necessary to meet your basic requirements. With dietary fat, there are two very important

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things to note. First, you want to be sure that you’re focusing on having your fats at a time other than when you are doing your workouts. Eating fats before or after a workout would be a very unwise decision due to the fact that this will only slow digestion down, which is precisely what you don’t want at this point. Instead, place fats with your protein intake during the later meals in the day when you’re not as active. This allows you to maintain steady hunger levels and also reduce night- time eating. Second, also remember that the type of fat you eat matters considerably. If you want to see best results not only from a body composition standpoint but from a health standpoint as well, aim to have mostly unsaturated fats and essential fatty acids (omga-3 and 6 fats) in your diet. These are going to work with the body to reduce the risk of disease while their saturated and trans fats counterparts will only harm you. Obviously you will have trouble completely eliminating all saturated fat since they will be found in small amounts in the animal products you eat, but if you can at least try and keep it to a minimum, then you’ll be fine. Some saturated fat is okay as long as it’s in moderation and taken in low levels. The best sources of fat to eat then include olive oil, nuts, natural nut butter, avocado, flaxseeds, as well as fatty fish. These will supply your body with a long lasting source of energy along with a number of critical nutrients that are mandatory for good health. So there you have everything you need to know in order to create a nutritional plan for yourself. Remember that while there are some hard and fast rules that go into creating a good

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nutritional program (such as how many calories to eat and how much protein to take in), there

is also some flexibility.

How much of your diet you dedicate to

carbohydrate and fat intake will vary and can be based on personal preference to some extent. I’d recommend you stay above 100 grams of carbohydrates for the most part with your diet

if you can as this is what most people will feel

best on. In addition to that, 15% of your total calories should come from dietary fat, so shoot for that range or higher. If you play around with these two main macronutrients along the continuum you’ll eventually figure out what works best for you.

Finally, don’t forget to allow yourself to indulge every now and then. A proper diet should be about 90% good nutrition and 10% fun. If you never allow yourself the chance to eat the foods you do really crave the chances are high that you will end up binging on them at some point in time. It’s far better to have a small amount in moderation periodically throughout the diet than to let yourself really go all out and take in 4000 or more calories over the course of the day because you feel so restricted. Any diet that ever asks you to cut out foods you enjoy completely is a diet that isn’t that well developed. Instantly you should recognize this as a red flag and should seek elsewhere for

a nutritional program that fits.

So keep all of this advice in mind. If you can take the time to get your diet sorted out properly, I guarantee you will not regret it when you notice the much superior results you receive back.

I highly check out my Fat Loss Guide at www.DoubleYourFatLoss.com!

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Bonus: My Top 13 Fat Burning Superfoods By Dave Ruel

Everyone knows that eating the right foods

and exercising regularly is essential for burning body fat. But did you know that there are certain foods that can aid in the metabolism of body fat? These foods work effectively to burn off the excess fatty deposits in your body by burning more calories than what the food itself provides to your body. Foods for burning fat can be one (or all) of the following:

carbs and zero fats which makes it into a great food for your weight loss program. However, you should minimize on the egg yolk. Egg yolks consist of 50 more calories than egg whites. Oatmeal Yep, it made both lists: muscle building and fat loss. Oatmeal is the number one choice among all nutritionist to burn fat if you want to use complex carbohydrate. Oats is high in fiber, which is always good. The high fiber content keeps you satisfied for longer, which will help you reduce those mid-morning sugar cravings.

1. Food that burn more calories

than the food itself provides

(like celery)

2. Food that contain nutrients

that burn body fat

3. Foods that curb the appetite

and thus help you lose excess stored fat

4. Foods that help you stay full

and thus enable you to burn off unwanted body fat (like

good fats and fiber rich food)

5. And also foods that speed

up the metabolism

If you search fat burning foods on the internet, it will give you a lot of food lists from different diet or nutrition websites. So what are really the foods that aid in the metabolism of fat? I have compiled the Top 13 Fat Loss Super Foods that in my opinion if combined with proper nutrition, will aid you in burning more fat without decreasing your muscle mass. Egg Eggs contain the vitamin B12 — a great supplement for breaking down fat cells. Egg whites in particular, consist of protein, zero

cells. Egg whites in particular, consist of protein, zero Natural Peanut Butter (almond and cashew butter

Natural Peanut Butter (almond and cashew butter are also good choices) Peanut butter is packed with hearthealthymonounsaturated fats and helps build muscle while burning fat. It is high in calories, so don’t overeat it. Limit yourself to 2-3 tablespoons daily. Fat Free Dairy Products The calcium content found in most dairy products is effective in fat burning. Calcium allows energy from food to be burned as body heat instead of being stored as fat. This means that one’s body will burn fat for use as energy instead of storing it on your unwanted parts. So not only is it good for the bones, but also effective in fat burning as well! Lean Cuts of Meat Lean meats are effective in fat burning because they speed up metabolism and burn fat since meats require substantial energy for digestion. This means that your body automatically increases metabolism to digest meat. Chicken and Turkey Breast

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Among the best protein sources out there, in my opinion. De-skinned chicken/turkey breasts are a great way to up your daily protein intake, without adding any extra fat to your diet. Fish Fish with large amounts of omega-3 fatty acids also speed up metabolism. Some excellent kinds are salmon, tuna and sardines.

There is always chicken, red meat and fish in the Muscle Cook’s kitchen!

Sweet Potatoes Potatoes are also one of the top natural fat burning foods. They are packed with nutrients, and their high fiber content also helps to keep you fuller for longer.

Fresh Fruits Most fruits comes with a great quality of low in calories, carbs and very high in fiber which makes them a very good food for weight loss. These fruits are filled with vitamins that again help you to energized & healthy all day long.

Almonds Great for building muscle and fighting off cravings and hunger, almonds are one of your best choices of nut. Almonds are high in protein and monounsaturated fat (which is a good type of fat for your body). And a handful of almonds gets you about half of your daily requirement of vitamin E and even some calcium. Almonds also contain magnesium which is important for muscle building. You can eat about 1-2 handfuls a day which will do a great job at suppressing your appetite Green Tea The great thing about green tea is that it is good for you, but it also contains catechins

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which will increase your metabolism, and help you get rid of those love handles quicker.

Whey Protein Whey protein is a high quality protein that contains essential amino acids that builds muscle and burns fat. A staple in any fat loss or muscle building meal plan.

Olive Oil Olive oil (one of the good fats) helps control food cravings and also aids in the metabolism of fat. It is rich in monounsaturated fat, a type of fat that researchers are finding provide outstanding– health benefits. So, if you include these foods in your diet, it will not only provide you with the nutrition your body needs, but your body will also burn more fat than usual and without even trying too hard. It is very important to incorporate proper diet and exercise in order to achieve optimal fat loss. In my cookbook, Anabolic Cooking, I have designed recipes that incorporate these fat burning foods into great delicious recipes you can try in your own kitchen! You can view Dave’s blog at www.TheMuscleCookBook.com.

try in your own kitchen! You can view Dave’s blo g at www.TheMuscleCookBook.com . PAGE 39

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suppliments Bonus: 7 tips to a better bench press Table Of Contents Intro Bench Boosting Tip

Bonus: 7 tips to a better bench press

Table Of Contents

Intro

Bench Boosting Tip #1:

Perfecting Placement

Bench Boosting Tip #2:

Power-Enhancing Breathing

Bench Boosting Tip #3:

Partner For Success

Bench Boosting Tip #4:

Bring On The Muscular Fatigue

2

5

8

10

11

Bench Boosting Tip #5:

Smart Stretching – Why You Must Do It 13

Bench Boosting Tip #6:

Get A Grip

Bench Boosting Tip #7:

Back Away From The Bar

14

16

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Boosting Tip #7: Back Away From The Bar 14 16 suppliments Intro How to increase your

Intro

How to increase your bench press. This is a question that has been asked time and time again by hundreds of thousands of people – young and old, skilled and unskilled, scrawny or brawny – all who are chasing after one single goal. To boost their bench.

The bench press exercise could easily be called the ‘king’ of exercises – the gold standard if you will that you can use to compare yourself with others.

It’s the topic of conversation both at the gym as well as at late-night after parties where the adult beverages have been flowing. How much do you bench?

In some cases, it’s not a question, but rather a show-and-tell. Bench pressing contests run popular, from ones done in the basements that hold a home gym to organized meets where the winner takes home the medal – along with his pride.

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Having a strong bench press demonstrates your strength levels like having a ripped set of abs demonstrates your ability to stick with a diet. If you’re strong on bench, chances are you have a pretty good idea of what you’re doing in the gym.

Most people don’t naturally go up and press 200 pounds without putting in some serious work and effort beforehand. For some guys,

bench pressing is a particularly hard exercise

to develop strength on because of the way their

body is biomechanically laid out. That’s why you can sometimes have a rather scrawny looking guy pressing much more than you would expect – his arm are so incredibly long that it works to his advantage.

Likewise, you can have a shorter guy pressing

a much lower weight than his body stature

would suggest and wonder what’s really going on with him.

Fortunately, regardless of how your body stands there are a number of different techniques that you can use to boost your bench considerably.

The more you pay attention to the bench press and designate the time to train it within your workouts, the faster you are going to progress along.

working hard, you’ll be amazed at the strength gains that can be accomplished.

Remember too that low calorie diets and making strength gains do not go hand in hand. If you think you’re going to add 40 pounds to your bench while on your diet to get ripped, you have another thing coming.

If you want to get stronger, you have to provide

your body with fuel. And I don’t just mean protein, either.

Carbohydrates, proteins, and fats all must be eaten with each meal you take in throughout the day. Preferably, six to seven times. Building

a stronger bench is more than what you just do

in the gym – it’s what you do in the gym, what

you do in the kitchen, and what you do in the bedroom as well (we’re talking sleep here for those of you whose minds just drifted).

If you want to boost your bench, you must be prepared to work at it. Work hard and it will come. The only requirement of that statement is that you use the right approaches and those approaches are what we are now going to go over. So get your highlighters out, jot down a few notes, and more importantly, get ready to take some serious action.

Some guys will add a couple of extra sets of bench in their workout and call it a day. Then they expect to see massive changes almost overnight.

Have patience. If you don’t, you’re going to give up too quickly. Muscle strength can be slow to develop at first, but once you get your body fired up and

Boost Your Bench Tip #1: Perfect Placement

Before we dive into the nitty-gritty details about the smaller things you can do with your workouts to build a better bench press, let’s get the first aspect squared away. That is, the placement of it within your workout program.

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If you’re like some guys and are still doing a traditional ‘bro-style’ bodybuilding workout program where you perform legs on one day, chest on another, shoulders on the next, arms the following, and then finish up your week with some back and calves, you should be adjusting this.

While that type of approach may have been ‘in’ during the 70’s, now we’ve moved on to full body workouts along with upper/lower or push/pull split workouts. These are leading to far superior results in not only boosting your bench press but increasing your performance on a number of your other lifts as well.

What’s the deal with those body part splits? How come they are not effective?

Essentially you have to look at it like this. Every single time you go into the gym and subject your body to a stress – in this case, maximum weight lifting, you are going to tax the CNS. With each rep you do, set you complete, and exercise you perform, that CNS gets more and more drained.

By the end of the workout, you could be on an empty tank. If you’ve ever felt that your coordination is starting to go half way through the workout, this in effect is actually CNS fatigue. The CNS is responsible for a number of factors, balance and coordination being a big one of them. Another big one is strength generation.

When that CNS is fatigued, good luck trying to force out some maximum reps. You’d be lucky to do half your usual weight when it’s really facing a serious drain.

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So once that CNS is tanked, the only thing that’s going to get it back up to normal again is rest. This comes in the form of you spending a good eight hours in your bed at night as well as you backing off any other forms of intense exercise.

Even the more intense forms of cardio training can impact the CNS recovery (which is why sprinting is not a wise idea when on a muscle building program – something we’ll go into far more detail in the book, however).

So getting back to our point here, if you’re in the gym day after day after day hammering your body hard with all that heavy weight, where is the CNS rest coming in?

Sure you may be getting your eight hours in at night, but apart from that, it sure isn’t much time off.

Wait – you might be thinking. You always heard that if you gave a muscle at least 48 hours to rest, that was sufficient. So back to those body part workout programs, you’re giving the chest a full week of rest before hitting it again. Shouldn’t that be enough?

Remember though, we’re talking CNS fatigue here, not muscular fatigue. These are two completely different things and must be looked at as such. Despite the fact you aren’t pairing chest workouts back to back, you are going into the gym and subjecting your body to that same high-intensity stress day after day after day.

This is why, for example, if you’ve ever had a brutally hard leg-workout one day, the next day

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in the gym you felt somewhat weak and tired. You didn’t work the muscles you were training, but yet you still feel like you’d rather just get out of there and go home to relax on the couch. It’s not that those muscles are all that tired, but rather it’s that your CNS is saying, ‘I’ve had enough’.

You must give your body the rest it requires in order for it to get stronger or you’re never going to progress along, especially where strength is concerned.

If you were working towards getting ripped and losing fat that would be a bit different since that mostly requires a calorie deficit to be achieved. For strength gains though, nothing short of maximum muscle fiber recruitment and force generation will do, and if your CNS is tired, that ain’t happening. No matter how hard you try and push it.

So right off the top, you must look at your program planning structure. Ideally you should have one day off before you perform your chest workout to ensure you’re going in fresh. No muscular fatigue; no CNS fatigue. You’re ready to hammer it hard when you hit the gym on chest day.

Second to that, for many of the same reasons, it’s also vital that you hit the chest muscle first when you go into the gym for that workout. Even if you were planning on doing a full body workout and had squats scheduled in, if you want to be improving your bench – we’re talking this is your utmost priority, it must come first.

If you were to perform squats right off the bat, you’re already somewhat fatigued going

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into your chest exercises so right there you’ve reduced the progress you will make.

So before you make any other changes to your chest workouts to build more strength, start by assessing your overall program plan. Make sure everything is good there first before you consider moving on.

Boost Your Bench Tip #2: Power Enhancing Breathing

Next up on our list of tips to help boost your bench is breathing. Breathing? – What difference is that going to make? That’s what you may be thinking. The answer is plenty.

How you are breathing while executing each chest movement you perform is going to have a huge impact on your ability to generate strength. Put it this way, let’s say you were to hold your breath for one full minute and then without taking in any oxygen, pick up the 30’s and crank out a set of dumbbell curls.

How do you think that would feel? Not very good. It doesn’t take much knowledge about exercise to realize that if you aren’t breathing, you’re going to get very tired, very fast.

The same thing applies to your bench. You would be amazed at how many people – and you could be one of them – hold their breath while doing the bench press. If you want to be able to generate the most force possible, you need to start getting that oxygen into the muscle tissue so fatigue doesn’t set in early.

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What you need to be doing is exhaling (breathing out) when you’re pushing that weight up from the lowered position to the fully extend position and inhaling as you lower it back down to the chest after completing a rep.

Then once you’ve mastered the breathing technique, return back to your previous weight and you may just find it no longer feels nearly as challenging as it did before.

Boost Your Bench Tip #3: Partner For Success

You may find that this feels like the opposite of what you should be doing if you don’t have a lot of bench press experience, but this is the way to get results. That strong exhale on the way up is what will primarily help you develop strength and push more weight than you ever have before.

strength and push more weight than you ever have before. Third up on our list of

Third up on our list of tips to help boost your bench press is to partner up with someone. While it’s understandable you may be someone who likes to ‘get in your zone’ during your workout, turn on your mp3 player and just crank out the exercises, having a workout partner next to you can be incredibly helpful when aiming to boost your bench. What many guys fail to realize is that your performance in the gym is as much mental as it is physical. Ever have one of those days where you just weren’t feeling into it? Your mind wasn’t there but rather on the weekend that lay ahead or on some pressing matters that you had to deal with at work or school?

And when you were feeling like that, how did it impact your strength levels? Did you hit any personal bests? Chances are your performance was something you definitely wouldn’t go around bragging about. All of us have had those days where you just

Also note that most guys see the best results if they exhale very quickly in one solid effort, rather than slowly releasing the breath over a period of time. This may mean for a very brief period at the top of the lift you aren’t exhaling or inhaling, but that’s fine. As long as there is a continuous movement of air in and out of the lungs, that’s what we’re going for here.

If you’ve never paid much attention to your breathing before, try it next workout. You should use a slightly lighter weight than you normally would however as that will ensure that you can focus strictly on breathing and aren’t so caught up on just getting that weight up there.

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don’t feel like doing your workout and can’t get your mind into pressing up the heavy weights. It’s quite clear that this mental drain has a huge impact on your physical abilities as well.

So now going back to the benefits of a partner point, when you have a partner there beside you for spotting purposes, don’t you think you’ll be able to get your mind more focused on lifting maximally? Just like on those days where your mind couldn’t get into the ‘mood’, if you feel any degree of fear of lifting a heavy weight, your mind is not going to develop the tenacity to help you push out that weight. As soon as you remove that fear however (by having your partner spot you), all of a sudden you’ll find you are that much more powerful. Most people who are using a spotter feel more compelled to mentally go that extra little bit because they know they have nothing to lose and everything to gain.

If you’re working out on your own however, you have a lot to lose – like your unbroken collar bone for instance. Failing to press that heavy bar up and dropping it on yourself could be a huge and very serious disaster in the gym and you know it. Therefore, you hold back. Get that spotter by your side and this no longer becomes an issue.

Boost Your Bench Tip #4: Bring On The Muscular Fatigue

Earlier on in the first point we carefully discussed the concept of CNS fatigue and how it relates to you boosting your bench press. Now let’s address another issue, muscular fatigue.

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One very good strategy that you can use in your efforts to boost your bench press is the concept of pre-fatigue. For some guys, one of the biggest reasons why they are not progressing with their bench is because other muscles are overpowering their chest. Let’s dig a bit further.

What’s essentially happening in this scenario is that the biceps, shoulders, and triceps, all three muscles that will act as helpers when performing the bench press, are incredibly strong and are really taking a lot of stress off the actual chest muscles during the lift. As a result, the chest doesn’t get a great deal stronger. If the bench press is one of the only exercises you’re doing for your chest, then these other muscles will continue to take so much of the stress off the chest muscles and in doing so, prevent your bench from increasing to the extent it could be.

The way around this problem then is to pre- fatigue these helper muscles so that by the time you get to the bench press, the only muscle that’s left to generate any significant force at all is those pectoral muscles.

To integrate this principle into your program, what you would do is go into the gym and begin with some isolated work for those three muscles. Do a few sets of bicep curls, a couple of sets of rope press-downs for triceps, and then do a few lateral raises as well for the shoulders.

Then move to the bench press and see how you feel.

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Just do keep in mind however that this not meant to be a long-term strategy, but more as a way to spark some strength gains and get past a strength building rut. Since we talked about earlier how you should always place your bench press first up in your workout this does go against that advice, but again, you are only doing this for a few weeks at most.

By fatiguing out the helper muscles and performing the bench after, you’re really going to zero in on the chest muscles and get them seeing greater strength gains.

Then when you return back to the original set- up where you perform bench press first, now you not only have the strong shoulder, biceps, and triceps working for you, but you’ve made strength increases in your chest as well and should be able to get past that ‘stuck’ point you were at earlier.

The concept of pre-fatigue does work quite well when added periodically to your program so it is definitely one bench press boosting tip to consider when you’re stuck and not making any further progress.

Boost Your Bench Tip #5: Smart Stretching – Why You Must Do It

If you think stretching is only for ballerina dancers wearing pink tights, you need to think again. While it may not be considered the ‘manliest’ of exercises, it will actually help you see better results on the exercises that are more masculine, namely, the bench press. One very serious factor that hinders a large number of those training to boost their bench

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is the fact that they have virtually no degree of flexibility. If your shoulder joint is very stiff and immobile, you may not even be able to extend through the full range of motion!

This is very bad for overall strength development since without moving through that full range of motion, you’re shorting the amount of stress placed on the chest muscles. Not to mention the fact that you could also be setting yourself up for injury if you do one day let the bar go too far and the muscles are not prepared to handle it.

Including some proper chest and shoulder stretches in your workout program will accomplish two goals. First, it’s going to help improve your ability to generate force over the greater pattern of movement, and second, it’s going to help prevent muscular soreness after a hard workout session therefore allowing you to recover faster so you can hit the gym sooner again.

Since the muscles will respond favourably to a higher frequency rate as long as you’re recovering, the sooner you can get back into the gym after that chest workout and go again, the faster you will progress.

Chest and shoulder stretches take all of five minutes to perform at the end of each session so are nothing too extreme to ask of you. Place your arm up against a wall and lean away from it to stretch the pectoral muscles out and then cross one arm over the other and press in slightly against the body to stretch the shoulders out. Hold for at least 30 seconds

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with each stretch and be sure to stretch both sides equally.

Boost Your Bench Tip #6: Get A Grip

Another factor that can come into play with regards to how much force you’re able to generate as you go through the bench press movement is how strong your grip capabilities are. For some individuals, not having a very strong grip can actually hold them back from lifting more and more weight over time as they find that their hands are fatiguing out faster than their chest.

Since bench press is an exercise that you perform while under the bar rather than over it, turning to the traditional solution of using lifting straps won’t provide any benefit here. The only way that you will be able to overcome this hindrance to improving your bench then is to actually work on strengthening your grip itself.

So in addition to performing your chest exercises, now you should also be working on grip as well as forearm exercises. One of the classic grip strengthening exercises is using a crush gripper machine that simply has you squeezing two handles together. As you perform these you’ll not only boost your grip but they will also stimulate the forearm muscles as well, so do make for quite a good exercise to add to the routine.

Moving on, another good exercise to perform are wrist curls, and will be where you tie a long string to a 5-10 pound plate weight with the other end of the string tied onto a hockey stick. From there you simply twist the stick using your

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hands until the weight has been rolled up to the top and then afterwards, roll back it down once again. As you perform this exercise you should notice a slight burning sensation in the forearms which means that it is working the intended muscles properly.

Never perform either of these exercises before you bench however as that will obviously fatigue them out and they are critical for keeping your arms on the bar. Better off is to perform them at home while watching TV in the evening since these muscles are so small and will recover rather quickly.

Almost any exercise you perform that has you holding onto a weight or handle will work these muscles, so you really don’t want them anywhere near your regular workouts if possible.

In addition to improving your overall grip strength, another important point to note is that where you place your hands will also impact how you progress along. When aiming to boost your bench press you are going to want to make sure you are placing the hands in the exact same position with each session you do or else the simple hand alteration will factor into your not seeing straightforward progress with your workouts.

When thinking about this placement, the further apart your hands are (within reason), the more you will place the emphasis on the chest muscles, while if they are closer together you’re going to be primarily targeting the triceps.

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Unless you’re an individual who has amazingly strong triceps and has a desire to boost your narrow grip bench, always opt for the wider hand position. Most people will be far stronger at this point so you will see greater overall gains to your bench press by using it.

Boost Your Bench Tip #7: Back Away From The Bar

Finally, our last tip to help you boost your bench is to back away from the bar – and we aren’t talking about the local hang-out you meet your buddies at on a Friday night, although it should be noted that regular alcohol intake will also significantly impact progress and should be avoided.

What we’re referring to here though is backing away from the chest workout altogether. Essentially, taking time off. Now for many of you, ‘time off’ may be a foreign term – you can’t even remember the last time you took voluntary time off. This isn’t uncommon, especially among those who are extremely serious about their physical training.

The problem is though that extended months, sometimes even years, of straight training can be incredibly hard on the body and can put a serious halt to improvement. You may think that it’s just a stall in progress and if you work a bit harder in the gym you can quickly overcome this and get back on track, but that’s just wishful thinking. At this point, nothing short of solid time off is going to get you back on track again and

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help you see the strength gains that were you experiencing earlier. So what’s in order is either a deloading week or a full workout break.

Deloading Week

If you choose to do a deloading week, essentially you’ll just be backing away from the heavy weights for about a week-long period of time. So rather than lifting 180 pounds with your bench, you’re dropping this back to 100 pounds.

In reality, it’s a way to take time off without really avoiding the gym altogether. This strategy eases up on the CNS for a while (there’s that CNS issue again) so that the body has to deal with less overall demands and can make sure it’s fully recovered. Usually the deloading week is going to work for someone who isn’t all that overtrained in the first place and who has been taking regular breaks or previous deloading weeks as well.

If, however, you find you’ve been stuck at the same weight for a long time in your workouts and can’t even remember the last time you had

a week off, then it’s time for a training break.

I know what you’re thinking – won’t I lose all my strength and size? The answer is most definitely not.

Muscle memory is a miraculous thing and the honest truth is that a one week break is hardly any time off at all. You could take 3-4 weeks off and you still wouldn’t be starting from ground zero when you return.

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You may lose some muscle pump (which is the temporary muscle fullness created by regular workouts), but rest assured that as soon as you start up training again, that muscle pump will be back in full force.

Pure strength gains will not be lost in a week, so get that out of your mind entirely. It may take a session or two to feel fully back into it when you start up again, but no strength will be lost. In fact, more often than not individuals find that when they come back after a training break they are actually feeling stronger than they ever have before.

So take a moment to assess your current situation and see if perhaps a training break may be the best course of action to take in effort to boost your bench. Ideally you should be taking a break from your training about once every 6-8 weeks to allow for that extra little bit of repair and recovery, so make an effort to start tracking this more religiously.

If you are not monitoring how long you’re going on a workout without ever taking a break, you could be setting yourself up to fail to see strength gains.

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Conclusion

So there you have seven of our quick tips for how to boost your bench press. It takes more than just hitting the gym each day to see great improvements in both strength and size. You really must be mindful of everything you’re doing so that you have the best program plan working in your favour.

Everything you do should be carefully thought out and constructed so that you are not only performing the right exercises, number of sets, and working within the best rep range, but also making sure that you are recovered between sessions and hitting the chest muscle at an ideal frequency.

Far too many people pay more attention to the specifics of the workout design while overlooking the other factors, many of which were just discussed, that will play a huge role in the progress you make with your bench press.

Another thing to note too is that if size is also a goal of yours along with increasing your strength levels, you’re in the best place right now because as strength gains increase, as long as you are eating a high calorie diet, size will follow suite.

Some people place more effort on size gains without ever focusing on adding more weight to the bar, and this is a poor approach. When you’re able to lift more weight in the exercise, that’s when you know you’ve gained true muscle mass.

So keep all of these tips in mind and start implementing them immediately. It’s one thing

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to know how to boost your bench press but quite another to make it happen. Start making it happen today.

Conclusion

In closing, I hope that you have found this Supplement Guide helpful. I am known for being totally honest when it comes to helping customers and that is why it is my goal to provide you the best information out there!

I can always be reached on Facebook via my blog fan page at www.RobKingFitnessFanPage. com or via my blog at www.RobKingFitness. com.

Please feel free to get in touch with me. I would love to hear from you!

All the best with your training and remember that I am always here to help you and that I value your feedback!

Keep pumpin!

Rob King

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1. 5-HTP

5-HTP is short for 5-Hydroxytryptohan and it’s

an amino acid which converts into seratonin. It’s

the great brain food. Seratonin is important for sound sleep, behavior, sleep and the appetite.

Prior to 1994, when it became an over the

counter product, it had been available for several through pharmacies. In European countries, it has widely been available as

a medicine. 5-HTP hasn’t been researched

enough to know if there are safety issues or what the consequences are from chronic use, so adhering to the recommended minimum dosage and avoiding prolonged use are both advised. As with any drug, a tolerance can develop. There haven’t been any reports of life threatening side effects from its use.

5-HTP seems to make improvements in sleeping patterns, better moods and a decrease in appetite. Some people even feel a little wired by it. As dieting aid, it can be used as a temporary suppressant, which can help a diet along. Not everyone feels a decrease in appetite from using 5-HTP, but many do. The seratonin chemical, which is 5-HTP, is already found in the body. It’s particularly found in the blood cells, the gastrointestinal system, and the brain. 5-HTP supplements it.

When starting a course of 5-HTP, it’s best to begin with 50mg three times a day. If you feel no response from that dosage then double your dosage. By doing a slower build up, it may decrease the likelihood of nausea. And, if you

are dieting, it’s best to take it 20 minutes prior

to eating.

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2. 7-KETO

7-Keto is a non-hormonal and non- androgenic derivative of the steroid, dehydroepiandrosterone, better known as DHEA. It is a relatively new micronutrient that increases the metabolism rate and burns calories. 7-Keto does this by activating thermogenic enzymes. It helps to build muscle while also increasing your body’s ability to lose fat.

DHEA was discovered in the 1950s, and not without some controversy. It is a very strong metabolite, and there were health risks to using it. DHEA is also a steroid, which is produced by the adrenal gland and is the most prevalent steroid in the human blood stream. Yet, it was that research into the so called ‘ergosteroids’ that gave the world more knowledge about muscle and strength loss as people age. That research also gave us 7-KETO.

7-KETO is known to be safe if taken within the prescribed dosage, but it is also wise to understand how the supplement is absorbed by the tissues and how it is excreted. The product is popular for increasing the metabolic rate and thus burning calories continually twenty-four hours a day.

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3. ACAI

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5. Acidophilus

Acai is a berry, which comes from the Brazilian rainforests. It is a small, dark purple berry looking much like a blueberry or small grape, but it packs quite a wallop. It seems to be one of the great antioxidants around.

The Acai berry boasts ten times the benefits of grapes and at least twice that of the blueberry. The native of Brazil have used the Acai berry for generations as a way to promote health and energy. Scientifically examined, the berry does have some of the highest antioxidant powers and are thought to be something of a perfect food.

Today, Acai has huge popularity all over the world and can be found in energy bars, juice drinks, ice cream and tablet form.

4. Acetyl-L-Carnitine (ALC)

Acetyl-L-Carnitine occurs as a natural chemical in the body, but it does diminish with age. Consequently, it is popular as a supplement for both memory and is reported to have some effect on maintaining a healthy cardiac function and as an antioxidant too. Although it isn’t an essential nutrient of the body, it’s benefits have been chemically proven.

Acidophilus is a healthy bacteria. It’s one that we are all born with, and it comes from the intestines. Officially from a family of bacteria called lactobacilli, it is present from the moment we are born. In time, acidophilus is joined by another bacteria called L. bifidus, and the two of them are extremely beneficial not only to the intestines but to more overall health too.

The presence of acidophilus in the body helps to keep a normal balance. The healthy flora, as these bacteria are called, help with digestion of food and play a big role in keeping an immune system healthy. Acidophilus also works against destructive bacterias and yeasts to keep the body in balance. It also plays a role in the production of needed nutrients and in the way the body successfully absorbs them. For instance, acidophilus is known to be a good detoxifier of the liver, which reduces stress on the organ.

While acidophilus is present in the body already, many people take it when the body becomes deficient in it. This is often the case when taking antibiotics, which are known to kill off good bacteria in the process of getting rid of the bad and creating an environment where yeast thrives.

Research stipulates that using dosages beyond the normal 500 mg per day should be cleared with a physician for safety sake. For the person wishing to promote good memory and heart functions during increasing years, ALC can be very beneficial and comes in a tablet form.

Acidophilus is an almost fragile substance and is generally kept refrigerated to keep the organisms in it ‘live’. It is for this reason that most good brands of acidophilus have an enteric coating, which helps the live organisms be delivered less harmed, and that’s important. Acidophilus is commonly found in cultured foods such as yogurt, but is widely available as a tablet or capsule.

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6. ALA

ALA stands for alpha lipoic acid and most bodybuilders know of it if they don’t know alot about it. It was first discovered in the 1950s, and has since become known as a good antioxidant. ALA is a sulphur compound and has the capacity to bind and deactivate heavy metals like cadmium, excess iron, copper and mercury. Also known as a sulfurous fatty acid, it might well have been classified as a vitamin except for its ability to become synthesized within the body.

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readily synthesizes it. In a supplement form, it has to be taken several times during the day to work properly, and is expensive, but it can show big gains in both strength and muscle building. Many take the supplement right before and right after workouts for an increase

in performance.

7. Alfalfa

Although alfalfa isn’t an essential nutrient, it is a herb that packs protein, vitamins and minerals into a neat little package so it is no wonder it has been called the Father of All Foods!

ALA occurs naturally within the body. It’s primary function is to convert into lipoamide, which activates and creates energy producing molecules. What that does is to help the body collect nutrients and energy from foods. The amount of ALA in the body is enough to keep it

Originally coming from the Middle East, alfalfa has long been one of the most sought after of forage crops. Its roots as an animal food has been proven through time by its popularity. While making one of the most nutritious foods,

working properly, but it is the amounts additional

it

also has an ability to improve soil structure,

to normal production that are so useful. They

repair nitrogen levels of the soil and even helps

are called free state cells, and it is those that

to

control weeds.

start to work as a great antioxidant by getting rid of or deactivating many of the damaging

It

is one case where what’s good for animals

free radicals. ALA works with Vitamins C and E

is

also good for humans. It has a such a high

as a way of recycling them and making them

nutritional content - full of vitamins A, C, D, E,

better antioxidants.

K

and traces of calcium, iron, zinc, carotene,

Body builders are especially partial to ALA, because with heavy training, the body can experience severe oxidant damage and the free radicals can create havoc when the workouts set them free in the body. ALA helps to stabilize that. It also boosts glutathione levels which can decrease during workouts. This is important in keeping antioxidant levels up.

While ALA is found in meats and vegetables (liver and spinach, in particular), and the body

potassium, and magnesium - and has almost an estrogen like effect. It is known to be a great tonic for loss of appetite, indigestion and can help the body assimilate other nutrients.

Alfalfa is also good at producing the stimulation

of lactation for nursing mothers as well as being

a good poultice for insect bites. It does have a few downsides if taken in great quantity. It can create heavy menstruation, and taken over a long period of time in heavy dosages, it can also lead to blood disorders where platelets can deteriorate making blood clots possible.

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Anyone who suffers from anemia should not use alfalfa as it can reduce the iron levels in the body. The same can be said for those who have auto immune disorders because it can aggravate lupus and other such diseases that are in remission.

Today, alfalfa is used most as a tea or in drinks and is widely available in capsule, tablet, leaf or extract form.

8. Amino Acids

Simply put, amino acids are the building blocks of protein and are essential to the human body. They come from meant, dairy products, fish and vegetables that are protein rich sources. Amino acids are produced whenever protein is broken down within the body. After consuming protein, the protein is broken down into amino acids which in turn create enzymes and protein that the body can keep and use.

The body naturally produces amino acids through the assimilation of a healthy diet, but supplementing them can provide all sorts of other benefits. They can help to normalize mood swings, create more acute attention, control aggression and aid sleep.

Amino acid supplements are very popular with bodybuilders because they help to develop, repair and grow muscle tissue. The damage from overtraining can often be helped with amino acid supplementation and are a very popular post workout shake drink. The supplements are also good for vegetarians, stress related fatigue, people with allergies and especially for those who are hypoglycemic. They are available in powder form for drinks as well as tablets and capsules.

9. Antioxidants

Antioxidants are the enemy of free radicals. To understand what antioxidants do, it is necessary to understand free radicals too. While oxygen is essential for life, it can also react within the body by the creation of oxidizing agents. These are the result of the way oxygen combines with molecules in the bloodstream, and they result in different compounds, some of which can cause damage to tissue. Common free radical compounds can be caused by sun damage, smoking, alcohol, too much saturated fat, and even chemicals found in air, water, and foods. Free radicals are very unstable and react with cells in all kinds of abnormal ways.

Antioxidants work in many ways to stop or decrease the effects of free radicals. They can also work to decrease any damage already caused by them too. The best way of combating free radicals is through a natural diet and environment so the body produces its own antioxidants in the form of the two enzymes that do the most work. Those are superoxide dismutase, catalase, and glutahhione peroxidase. If the body is not absorbing enough of these, then supplements are available in a wide variety of options. From vitamins E, B2, B3, B6 to beta-carotenes, pine bark, grape seed, bilberry, ginkgo biloba, zinc, copper and others, there are supplements which combine them all and can provide the body with a more well-rounded way to cover the use of additional antioxidants.

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10. Apple Pectin

Apple Pectin is the result of a soluble fiber produced by fruits at just the right moment

of ripeness, and is a complex carbohydrate. Contained in peaches, currants, plums and especially apples, it is a substance that has a gel like appearance when combined with water. It has long been used by the food industry as

a gelling agent, and a big component of jams and jellies.

Chemically, pectins are linear polysaccharides with some natural sugar present as well. It is very good as an intestinal regulator, and it also acts as an antioxidant. Researches are still trying to find evidence about how good pectin and especially apple pectins are for health, but it is clear from research that they do good. Apple juice, which contains pectins, is thought to aid in the digestion of fatty foods and does help in aiding the intestines to keep a healthy balance. It can also act to help rid the body of toxins and unwanted metals.

As a supplement, it can be very beneficial but isn’t considered an essential nutrient either. More and more studies are being done on the effects of apple pectin because it is known sometimes cause an inability to absorb essential minerals like copper, iron, zinc, magnesium and calcium if used frequently. Apple pectin can be obtained from juices and raw fruits, and is also available as powder, tablets and capsules.

11. Apple Cider Vinegar

Apple cider vinegar is a result of crushed,

fermented apples which are stored in wooden barrels. The process creates acetic acid, which

is the reason for the bitterness of taste.

For years, apple cider vinegar has been thought to not only be a great source of vitamins, amino acids, and minerals, but to have very beneficial health effects as well.

Containing an active ingredient simply referred to as ‘mother’, apple cider vinegar is known to be a weight management aid. It can aid digestion, energy release, and both weight managements and reduction. The research is still lacking about whether it is good for weight reduction or not, but one thing is sure. Apple cider vinegar is good for boosting the immune system and it contains high levels of vitamins and minerals, both of which can contribute to muscle growth and enhanced performance in training.

Apple cider vinegar is available in its traditional liquid form as well as capsules and tablets.

12. Arachidonic Acid

Arachidonic Acid is defined as an Omega-6 essential fatty acid. It is highly used in stimulating muscle growth due to its nature of being stored in cell membranes where it signals adaptive change in response to muscle damage. Arachidonic Acid performs a number of functions and acts as a major building block for protein synthesis and muscle hypertrophy after training. It can create enhanced cell activation and growth, muscle repair and regeneration, more androgen receptor synthesis, and improves sensitivity to insulin. Over a longer term, it can also improve blood vessel regeneration in heavily trained muscles and helps improve the body’s composition - going from fat mass to lean.

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For weight training, research has shown that

a supplementation of arachidonic acid does

increase strength. It is also known that regular exercise and training can reduce the amount of naturally produced arachidonic acid in the body, which leads to an inability to stimulate muscle growth and soreness. It is especially used by areas of exercise where short bursts

of energy is required.

Arachidonic Acid is an essential and natural fatty acid that is safe for a healthy person to take, but more sedentary people should not use it as a supplement as it is not needed. The only side effects known may be additional muscle soreness, headaches or insomnia but they are also rare. If a person has any health issues at all, it is recommended to seek a physician’s advice prior to taking Arachidonic acid as a supplement.

Any food high in Omega-6, like salmon, is a good way to obtain extra Arachidonic Acid, but it also can be used in tablet, capsule or oil forms.

13. Arginine Ethyl Ester

Arginine Ethyl Ester is a semi essential amino acid that cannot be obtained through dietary means. It is an amino acid with an ester - an organic compound formed by the reaction of carboxylic acids and alcohols - attached. While there are regular L-arginines, the addition of the ester makes its effects far more pronounced.

This more complex version of L-arginine absorbs much more quickly and thoroughly than the simpler version. It can pass through the intestinal system largely intact, where the

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L-arginine was largely dissolved and left only small traces in the system.

Arginine Ethyl Ester promotes more muscle growth because its characteristics allow it to deliver essential nutrients to the working muscle tissue. It doesn’t breakdown and has a positive effect on cellular function and muscle growth. It’s the addition of the ester that enhances the original function of arginine, and even helps to overcome its limitations. Because the ester is so potent, it also requires much less in dosage and that puts less stress on the body. For weight training and body building, it can result in more endurance, enhanced pumps, and even a quicker recovery from a hard workout.

Available in table form, it is one of those supplements that should be taken throughout the day rather than in one large daily dose. As with any arginine based product, anyone with a heart condition or psychiatric condition should consult with the doctor prior to using Arginine Ethyl Ester.

14. Artichoke Extract

The Cynara scolymus, better known as the artichoke, is a popular antioxidant. It is one of the oldest cultivated plants, and is known as a grand perennial. Once native to North Africa and Southern Europe, it is now grown in many parts of the world.

The artichoke produces an extract in its serrated leaves that are culinary delicacies. These artichoke heads as we know them are actually a type of petal called a bract, and they produce several compounds. Flavonoids and caffeolyquinic acids are the most pronounced

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and the most active. Coming from the polyphenol group, they include luteolin, cynaroside, chlorogenic acid, and caffeoylquinic acids. The antioxidants obtained from artichoke extract are results of the whole complex of compounds found in the plant.

Historically, the artichoke’s leaves were used as a diuretic, and a way to stimulate both the

kidneys and as a stimulate to release the flow

of bile from the gall bladder and liver.

It was the cynarin that became important

in the 1950s as a synthetic way to maintain

a better cholesterol level. While it is being

used less today for that purpose due to other pharmaceutical products, the benefits of artichoke extract and is cynarins are still in use for other purposes. It is a great nutritional supplement and antioxidant on its own.

There are no known interactions that artichoke

extract can have, and most ingest it in capsule

or tablet form.

15. Ashwagandha

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While little research has been done on Ashwagandha, it is known to be a strong antioxidant and can increase the immune system. It literally scavenges the body for free radicals and eliminates them. For those in training, it can also help protect the body from damage in workouts and aids in recovering quickly from heavy exercise.

16. Aspartic Acid

Aspartic Acid is found in all living things and

is a key component. It is manufactured by the

body through proper nutrition and is considered

a non-essential amino acid. It is found in all

animals as well as some plants like sugar cane

and sugar beets.

Aspartic acid plays a major part in the body’s metabolism process. It aids in the construction and the synthesis of biochemicals and other amino acids, both of which are essential in synthesizing proteins by the formation of peptide bonds during ribosomal translation of RNA. Not only does Aspartic Acid help rid the body

Originating in the Middle East and Africa, the

of

harmful ammonia acting like an antioxidant,

Ashwagandha is a little shrubb that produces

it

is also known to increase in endurance and

a bright red fruit. Also known as a winter

cherry, these fruits along with their leaves are considered a herb with many effects and benefits. Used as a tablet or capsule type supplement, Ashwagandha may increase energy levels, enhance stamina, improve strength levels as

well as relieving stress and anxiety. It is also thought to normalize hormone functions in women and testosterone levels in men resulting

in healthier libidos.

may help with fatigue. Many who suffer from chronic fatigue are known to have low levels of Aspartic Acid in their systems.

Aspartic Acid products come in many forms ranging from powder concentrates as food additives to capsules, tablets and power drinks.

17. Astaxanthin

Astaxanthin is an antioxidant that is considered

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more powerful than Vitamin E or Lutein.

It comes from from algae is is a part of the

compounds known as carotenoids.

It is a potent and effective supplement with

many health benefits. It crosses very freely over the blood-retina and blood brain barriers and neutralizes free-radicals and other reactive species not only in the eye but in the nervous system. It is consequently thought to protect the brain and eye tissue from stress and

provides a type of support for each. It also acts

as a modulator for the immune system.

Astaxanthin comes in pure capsule type forms

as well as being found in cod liver oil, krill oil

and as a part of many antioxidant supplement combinations.

18. Avena Sativa

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It is most commonly available in tablet form.

19. Bacopa Monniera

Bacopa Monniera is an herb, which is most commonly used in combination with other herbs such as rhodiola, astragalus and cordyceps.

Bacopa Monniera seems to provide two functions. It supports and even promotes mental focus and memory retention making it very popular with students and others who need sharp and focused brains. It also acts as a stress reducer on both a physical and mental level through promoting relaxation. For full effect, Bacopa Monniera is usually taken in two or three doses during a 24 hour period, and is used in capsule or tablet form.

20. Banaba

Avena Sativa is an annual grass. It is an edible grain from the oat family and possesses

a high level of nutrients. The grass which

generall grows anywhere from two to four feet

tall, is pale green and has flat, narrow leaves. It is the seeds and stems that are typically used

in supplement products.

While it is highly nutritional, it is also a great aid in diets as well as being a supporter of the nervous system. Taken orally, it also promotes healthier hair, nails, skin and bones. It is popular in some countries to use the straw in baths and as a part of a good health regime. The straw from the Avena Sativa is also used

in some countries as an additive to bath water,

and is thought to promote better health that way too. It is also used as a natural method of treating addictions to cigarettes, morphine and opium and has been shown to help in stopping these habits.

Banaba is a medicinal plant from India and Southeast Asia. The leaves of the Banaba have been used for hundreds, if not thousands, of years in all forms of medicine. Supplements made from Banaba are used to treat blood glucose levels, which makes it a good supplement for both diabetics and those who want to improve their over all health and body composition. Bodybuilders find it especially ideal.

Originally, Banaba was used to treat diabetes because it can regulate blood sugar levels, and acts in a way that is similar to insulin. It is also known to cleanse the liver and diminish the appetite. It is being researched as one way to fight obesity. Today, it is a very popular additive in weight loss supplements and it has no known detrimental side effects.

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21. Barberry

Officially named berberis vulgaris, the Barberry

is a small bush that produces red berries, and is

a transplant to North America. The species was

native to Europe where its medicinal effects were discovered early. It’s use as a treatment

for rashes and other skin conditions along with its power to heal infections and stomach ailments gives it a long medicinal history.

The alkaloids, berbamine and berberine, are the active components of Barberry, and have been the most researched. Both are antibacterial in nature and are good for inhibiting bacteria and preventing infection. Barberry also acts as an antioxidant and stimulates digestive functions. It has historically been taken after meals to aid in that regard.

It is found in bark form as well as liquid extract, pills and capsules and has no known detrimental side effects.

22. BCCA

BBCA stands for branch chain amino acids, and they are some of the most beneficial supplements of all. They consist of essential amino acids like leucine, isoleucine, and valine. As you know, amino acids are the real basis for building protein, and these small chains of amino acids allow more to be absorbed into the bloodstream.

Essential amino acids are not produced by the body, and they must come from the digestion of protein foods or various combinations of vegetable groups. BBCA, as a supplement, is a good aid in helping the body to absorb more of the essential aminos.

Used properly, BBCA can enhance performance. These essential amino acids are especially

important for athletes as they are metabolized

in the muscle, and not in the liver. When working

right, they break down into their individual states - such as the leucine, isoleucine, or valine - where they are used to build new proteins or are burned off as fuel. That produces energy!

Knowing how and when to use BBCA is the key to positive results.

23. Bergenin

Bergenin is formally known as Bergenin

monhydrate, and is found in plants like Siberian tea, the ostrich plume astilbe, and in the Marlberry bush. It is also found in many plants in India and Asia. Bergenin is what is known as

a isocumeric compound, and has been used for

years as a way to treat obesity, amongst other

things. It is a common component of many over the counter weight loss supplements.

Bergenin works as an aid to fat loss by opposing the effects of insulin. It does not stimulate termogenesis, but enhances lipolytic effects of norepinephirine. It prevents fat storage, and stimulates the actual burning off of fat.

It has also been used in the treatment of ulcers,

asthma, and even as an expectorant.

The research into Bergenin is extensive since

it has shown an indication toward being able to

fight the HIV virus. It is popular with athletes for its ability to increase energy along with being a good weight loss tool.

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24. Beta-Alanine

Beta-Alanine is also referred to as 3-aminopropionic acid, and is the only beta amino acid that occurs naturally. It is found in eggs, chicken, meat, vegetables and some dairy products. Beta-Alanine is a nonessential amino acid, and is a breakdown product of carnosine. It is also a component of Vitamin

B-5.

Beta-Alanine promotes higher energy levels and muscular performance and endurance by creating higher levels of carnosine in the muscles. It is an interesting amino acid because it is not an essential nutrient nor does it exhibit signs of deficiencies normally, but when it does it takes the form of diabetes, seizures, neurological issues or hepatitis.

It is an amino acid which takes time to build up, and its best benefits can take up to ten weeks to present themselves.

25. Betaine Anhydrous

Betaine Anhydrous is a vitamin that originates in choline. Found in such food sources as cereal grains, wine, sugar beets, seafood and spinach, it is known any number of names. TMG, Methanaminium (inner salt), hydroxide, glycine, trimethylbetaine, abromine, and oxyneurine are but some of the names it can go by. It is the presence of the choline that makes it important, and it is sometimes a substitute for methionine or choline chloride.

The main purpose of Betaine Anhydrous is to lower the homocysteine levels in the body.

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Homocysteines come into the body via meat ingestion, and they can potentially harbor toxic substances, and Betaine Anhydrous lowers these levels. It also protects DNA and the building of DNA along with helping to maintain the intestinal area and its cell production.

Betaine Anhydrous also works toward fat loss by promoting lean mass rather than fat. It can also promote a better immune system especially during times of stress. As a supplement, it is good for those with compromised liver or gastrointestinal functions.

Generally taken in powder form, it is generally thought to start with a low dosage to determine if there will be any side effects. It can cause stomach upset and nausea.

26. Bilberry

The Bilberry is a shrub whose official name is Vaccinium myrtillus, but it is known by a varied number of regional names like huckleberry, whortleberry, trackleberry and European blueberry. Possessing many of the same qualities as the cranberry, the bilberry plant is an excellent antioxidant.

The berries contain quinic acid, tannins and plenty of vitamins A and C. Long used as an antioxidant, it has also been used to increase circulation, increased blood flow to the brain, and just like cranberry, an excellent course for the urinary tract.

Taken in its natural form of berry or berry extract or pill or capsule form, Bilberry is a natural supplement with no side effects.

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27.

Biotin

Biotin was once known as vitamin H, but is simply known by its name these days. It is considered to be a class B vitamin and is produced naturally in the intestines. Biotin works in a key capacity to metabolize carbohydrates, fats and protein - just like other B class vitamins.

One of the key capacities that Biotin fulfills is to increase the metabolism for ridding the body of extra fats and carbohydrates and in breaking down proteins. For these reasons, it is considered a good weight loss aid. It also helps energy levels which in turn can make the digestion of food easier. Biotin also helps to maintain healthy bones, nails and hair. It is especially used by those with brittle nails or who have hair loss.

It comes in the form of tablets or capsules, and is often a part of powdered drinks.

28. Black Cohosh

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29.

Borage

Borage comes in the form of an oil, and is rarely found in foods. It comes from an annual herb called the starflower. Long used in both culinary and medicinal ways, it is a common salad ingredient in Europe because it tastes much like cucumber, but for medicinal purposes, it is usually in an oil form.

Borage and Borage oil contain a very rich source of Omega-6 fatty acid, and it is known to help maintain joint flexibility and keeps the skin moist.

It is found in capsule form and in some powdered drinks.

30. Boron

Boron is a little understood nutrient that is primarily found in prunes, raisins, and nuts. Many fruits, vegetables and bean products contain amounts of Boron as well.

Black Cohosh is a native American fruit bearing plant. It has a very bitter taste and an unpleasant smell, but its roots contain so many active ingredients that it is found in many supplements. Its other names all sound very Native American such as black snake root, rattle root, and squaw root.

Native Americans have long used it to treat coughs, sore throats and diarrhea, and in modern days, it has become popular for the treatment of menopause and as a preventative for breast cancer. Since it affects pituitary hormone levels in the body, it is used to treat a number of gynecological issues. It is available in tablet or capsule form.

Boron works to help the body properly metabolize phosphorus, magnesium and calcium, and is helpful not only for healthier bones but also for building muscle. Many older people take Boron because it is known to help with degenerating bone mass. Since little is known about Boron, it isn’t as widely used as other minerals.

Boron can have side effects if there is exposure to too much of the nutrient, and those symptoms can come in the form of nausea, rash, or abdominal pain. It is not a good supplement for menopausal women as it can increase night sweats.

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Most people get enough Boron if they have diets with adequate amounts of nuts, produce or legumes, but if diets are low in these foods then Boron can be an option. It comes in tablet or capsule form.

31. Boswellia

Boswellia is often found in weight loss supplements, and comes from the Boswellia serrata tree. Coming from China, the sap from the tree is the active portion of the plant.

Chinese medicine has long used the extract from the Boswellia as an aid to increase blood supply to joint tissues, but little if any research has ever been done on it. It is known that Boswellia contains gugglesterones, which stimulate the thyroid. That stimulation leads to metabolic regulation which, in turn, increases caloric burn and possible weight loss.

Boswellia primarily comes in tablet or capsule form, but is also sold as a cream or ointment.

32. Bromelian

Bromelian is the enzyme obtained from the stem and the juice of pineapple. It is from the family of protein digesting enzymes, and is used for a wide variety of uses.

The Bromelian has always been a standard medicinal fruit in the tropics where it was originally grown. Of course, it is now grown in most warmer climates in the Americas and Asia. While its primary use has been as a blood thinner, the Bromelian is now finding many other uses. It is often thought to possess qualities that act as anti-inflamatories and pain

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killers for arthritis as well as being a digestive aid. It helps to fortify the immune system, and it helps antibiotics to work better and faster. Bromelian is favored by athletes for its ability to recover more quickly from strenuous workouts and injuries. Available in its natural juice form, it is more commonly taken as a tablet for capsule for maximum effect.

33. Burdock

Burdock is a common ingredient in many detox formulas, and comes from a plant that is akin to the thistle. Officially, it is known as Articum lappa and it grows throughout China, Europe and North America.

The seeds, leaves and roots of the Burdock contain iron, calcium, essential oils, taraxesterol, arctigen, inulin, lactone, flavonoids, polyacetylenes and chlorogenic acid. The combination of these make it a common ingredient in detox and cleansing supplements. Burdock can trigger an increase in fecal elimination and perspiration, both of which are necessary to successfully detoxing. Burdock is also known to support better liver, bowel and kidney functions. And, it is good for the skin and the skin’s tone.

Burdock can be found in tea form along with tablets, capsules, and in cleansing drinks.

34. Caffeine

Caffeine is an alkaloid and one of the most popular stimulates that exists. Coming from the tea, coffee, kola, cocoa, and guarana plants, it is harvested in both leaf and bean form for use.

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There are several compounds to alkaloids, and caffeine in its various forms contains most of them. Primarily, caffeine itself along with theophylline and theobromine are all found in the plant. Each manifests its powers differently amongst the various plants. Although caffeine was only identified in 1820, it has been used as a stimulate all through time in the form of tea or other drinks. It gives a sudden burst of energy and increases mental alertness. For athletes, it is a valuable way to maximize workouts by creating energy and power output. Caffeine works much like adenine although it is more stimulating in the short term. It is very similar to energy metabolites, and slips into the adenosine receptors, where it stays active rather than becoming broken down. This keeps the body’s energy supply working longer. Caffeine supplements are popular for those who do not choose to drink tea, coffee, or sodas containing caffeine, and come in any number of tablet or capsule forms.

35. Calcium

Calcium is possibly the most important nutrient that the body can get. It is a prime promoter of strong and healthy bones, and a big element in fat metabolization. As it applies to athletes, there are three very important minerals - zinc, iron and calcium. While all three play a huge role in performance, it is calcium who rules everything. Calcium allows an athlete to relax and to avoid injury or muscle cramps.

Calcium also acts as an agent in working off fat. Contrary to the popular belief that whole milk is fattening, the calcium received from it more than offsets the caloric intake.

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While it metabolizes fat, it also helps to lower blood pressure, improves the quality of sleep and can even reduce stress. The reason for this is that calcium is the big transporter of large numbers of amino acids and creatine. To achieve the full effect, it is best to avoid coffee, white flour products, salt and phosphorous as well as tetracycline. For bodybuilders, an extraordinary amount of calcium is needed for a successful program, and while milk can provide much of that, additional calcium supplements are often needed to replenish the body after strenuous workouts. A deficiency of calcium results in a smaller build up of bone mass, and the results are either osteoporosis or brittle bones. It is also know that a lack of calcium can result in hypertension or cancer.

The recommended dosages are ones from FDA standards of over 50 years ago, and while 1000 mg daily is suggested, it is more like 2000 mg for those who do strenuous workouts. Calcium is readily available through milk, dairy products, seafood, nuts, legumes and fruits, but it also popular in powdered from as well as in table form.

36. Carbohydrates

Carbohydrates are composed of hydrogen, carbon and oxygen and are known as complex chemical compounds. They are the prime way of getting energy into the body, and are converted from foods into either glucose or fat. Generally, carbohydrates are classified as simple or complex and are specifically known as being monosaccharides, oligosaccharides or polysaccharides. Bodies require carbohydrates to burn fat, and

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it is stored either in the muscles or in the liver. The stores in muscles burn fat, and the stores in the liver are used as fuel for the brain.

Carbohydrate supplements are often used in weight gain recipes along with other nutrients, and many can be obtained through diet. Products come in all shapes and forms from capsules to powders.

37. Carnosine

Carnosine is composed of two amino acids:

histidine and beta-alanine. It is a dipeptide highly concentrated in the muscles and brain tissue. Research has shown Carnosine to be beneficial as an antioxidant as well as purporting to aid in autism, cataracts, and in retarding cancer growth.

For athletes, Carnosine is important because it is one of the most water-soluable nitrogen compounds found in the muscle tissues, and it promotes nervous system health as well as cognitive functions. Although Carnosine has been studied since the early 1900s, it is only in the past few years that it has assumed such importance in sports nutrition. The way Carnosine localizes in the skeletal muscle makes it an almost perfect additive for intense muscle exercise. For those working at higher intensity training, fatigue can become a big issue as does the amount of energy. Carnosine can provide a balance between burning and becoming tired. It all has to do with muscle PH and the amount of oxygen created by Carnosine presence. When exercising with an intensity that creates the burn feeling, it means there’s less oxygen in the muscles. It isn’t lactate as many believe. The higher the intensity and the more

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energy expended, Carnosine acts as a buffer. Carnosine additives to a diet may eliminate the burn feeling since the body is receiving more phosphates from the Carnosine.

Such full benefits from Carnosine cannot be found in diet alone. Carnosine is available in tablet, capsule, and drink forms.

38. Cats Claw

Cats Claw is a plant that originates in the

Amazon region, and has a long history of use by the indigenous peoples of South America. It

is the bark of the plant that is used so much in

herbal and medicinal treatments.

It is thought that Cats Claw does well in the

treatment of inflammations, such as arthritis,

digestive problems, ulcers and makes wounds

heal more quickly. As an anti-inflammatory, Cats Claw is thought to stop the body’s production of prostaglandins and tumor necrosis, both of which are inflammation producing substances. However, while it helps with pain to an extent,

it seems to have no effect on swelling. Early

research also says that Cats Claw may have some effect on the immune system and may help stop the spread of cancer.

Many use Cats Claw just to promote good health. It can be purchased in the form of capsules or in drinks.

39. Cayenne

Officially Capsicum Annum and Capsicum Frutescens, Cayenne is also commonly known

as chili pepper, paprika, sweet pepper, and

a number of other variations. It comes from

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South America and its composition includes capsicum oleoresin along with potassium and vitamin C. For athletes, it can be useful for reducing oxidative stress as well as weight loss.

Consumption of cayenne is largely through diet since it is often used as a seasoning for food, but it is also thought to promote weight loss. It is available in capsules, dried or fresh peppers, powders or tea.

40. Chitosan

Chitosan comes from shellfish. It is a fiber supplement derived from the shells of such species as shrimp and crab. There is an amino group present in Chitosan that is positively charged, which means that it binds to negatively charged particles. It is an indigestible fiber, which is lipophilic in nature.

It is known as something of a fat attractor. It expels the fat from the body as quickly as it attracts it. It is thought to bind cholesterol and fats by capturing them before they can be absorbed due to a positive ionic charge. There are no calories in Chitosan, and it is said to be able to capture more than seven times its weight in fat, which is then eliminated through normal bodily processes.

This is all currently undergoing a great deal of research as there are scientific doubts regarding the actual benefits and if the theories hold true. Currently, Chitosan is available in capsule form.

41. Chlorella

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Taiwan and Japan. It is a fresh water plant and is considered a whole food that is very rich in caretenoids, enzymes, chlorophyll and protein.

Because of the high chlorophyll content, Chlorella can help strengthen the immune system. And, it’s high vitamin content it can aid in muscle growth by stimulating red blood cell production and dilation of the arteries. Further benefits include higher metabolism and better respiration. The high fiber content is good for weight reduction since it gives a feeling of being full. It is popular in muscle building and in weight loss regimes.

Chlorella is available in capsule, soft-gel and tablet form and is also found in weight loss mixtures.

42. Chlorophyll

Chlorophyll and Chlorella along with wheat grass are basically the same type of vitamin B12. All are plants of a similar nature which contain high amounts of Chlorophyll. Chlorophyll can also be found in vegetables like lettuce, spinach, asparagus and broccoli and any other dark green, leafy type of vegetable.

Chlorella is a tiny plant - actually a single celled algae - that has the highest chlorophyll content of any plant anywhere. It is grown in parts of

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Chlorophyll is one of the body’s necessities. It is needed to help digest food along with helping to absorb mineral from that food. Since plants use chlorophyll to derive their own energy, their importance is easily translated into human use. Chlorophyll is also a powerful antioxidant and is found in many detoxifying regimes. As a scavenger of free radicals, it is highly effective and that makes it an attractive supplemental nutrient for athletes. Chlorophyll’s ability to stimulate the growth of red blood cells can aid in the development of muscle tissue, and it can also help post workout by its added protection of the immune system.

Chlorophyll supplements are available in virtually every from from tablet to powder to liquid.

43. Choline

Choline is a component found in many protein and fat containing foods, and is an effective neurotransmitter. It transmits acetylcholine, which is responsible for important events in the brain. It not only signal cells as a molecule, it can add more structure to cell membranes. Choline is traditionally found in eggs, meats, soybeans and peanuts amongst other food items.

During endurance training, the plasma choline levels can be reduced by almost half, and that can effect performance, memory and focus. Supplemental amounts of Choline can keep the normal balance of the levels. This replenishment also prolongs the effects of the ingredient, and is often taken in the form of lecithin, which seems easier to tolerate than pure Choline. Choline is available as a pure caplet or capsule

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as well as being an element in most multi- vitamins.

44. Chondroitin

Technically known as Chondroitin sulfate, Chondroitin comes from animal cartilage. It’s work occurs through a repeating chain of molecules called mucopolysaccharides and it is a relative of glucosamine.

Chondroitin provides a structure which allows molecules to move through cartilage, and this is important since there is no blood supply to the cartilage. Because of the supplementation with Chondroitin, joint support is increased, and that’s important to lessen the chance of injury during workouts. Chondroitin also exists in the lining of blood vessels and in the bladder where they keep blood and urine within proper barriers. There has been some research into Chondroitin, and it is thought that the component plays a role in how elastic tissues stay. Chondroitin is often combined with vitamin C, but is available in many forms of tablets and capsules.

45. Chromium

Chromium is a trace mineral that is an integral part of a good diet. It is essential to the body’s blood sugar levels because it helps to produce insulin, the hormone that keeps those levels stable. Traditionally found in brewer’s yeast, it is also found in vegetables like apples, beets, tomatoes, sweet potatoes along with wheat germ and buckwheat.

The benefits of Chromium as a supplement are important ones. It not only strengthens

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the production of insulin, it improves the levels of glucose. That can create better blood circulation and keep sugar levels in a good range. Chromium can also be responsible for more energy, fat burning, and building more muscles. It can help the body lose weight while developing more muscle mass.

Chromium is becoming more popular as

a supplement due to most people have a

deficiency of the mineral in their diets. It is

available as a pure capsule and is also included

in many multi-vitamin recipes.

46. Chrysin

Chrysin is a isoflavone that comes from the

plant Passiflora coerulea. It is also found in small amounts in honeycombs. The benefit of Chrysin

is that it increases levels of testosterone levels.

While both testosterone and estrogen are present in both men and women, and it is estrogen that acts as a signal to the pituitary gland to turn testosterone levels off or on. Chrysin acts to reduce estrogen levels by cutting down on those signals. Chrysin is popular with body builders as a way to increase testosterone levels and that means building more muscle mass.

Chrysin comes as in a pure form as a capsule and is also a part of many recipe mixtures.

47. Cissus Quadrangularis

Cissus Quadrangularis is a herbal remedy long used in traditional Indian medicine. It is a

member of a species of the grape family, and is

a woody climber found in the tropics.

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It is a rich source of carotenoids, ascorbic acid and triterpenoids, and acts toward increasing lipid metabolism and oxidative stress.

While there isn’t a great deal of research on Cissus Quandrangularis, it is thought to protect the muscles and help with weight loss along with helping to heal soft tissue problems in the joints - such as tendonitis - by delivering nutrients to the tendons.

Cissus Quadranglularis is available as an extract, but is more commonly used in table or capsule form.

48. Citrulline Malate

Citrulline or Citrulline Malate is a compound. Citrulline in its purest form consists of a nonessential amino acid found in melons. Malate is an apple derivative. The combination of the two can provide many performance enhancing benefits like increased energy and a general sense of well-being.

Unless one eats an enormous amount of both apples and melons, Citrulline Malate is not that abundant in most diets. While it is a non-essential amino acid, it can provide some important biological processes. It can help to regulate Nitric Oxide, which are the cell signaling molecules that help to regulate blood flow, muscle density and power, and oxygen delivery. Arginine does almost the same thing, but it is thought that Citrulline Malate increases plasma levels even more and many who have taken Arginine are switching to this product. Citrulline Malate is also known to help reduce lactic acid and ammonia, which is particularly important for athletes. The removal of urea

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from the body’s system is critical in eliminating the ammonia and toxic nitrogen, which builds up and leads to fatigue. This is a natural process of exercise and an introduction of Citrulline Malate has demonstrated itself to be a protective aid.

The Citrulline Malate combination is a relatively new one, and seems promising as a muscle energy supplement. It seems to provide a service of being able to workout with the same type intensity levels that stay the same from beginning to end of sessions.

Citrulline Malate comes in pure tablet and capsule forms and is a part of many supplemental mixtures.

49. CLA

CLA is short for conjugated linoleic acid. It is a free fatty acid found in dairy and meat products, which is naturally occurring in very small amounts. Natural CLA is only obtained in trace amounts but synthesized versions are now manufactured as a more economical and efficient way to ingest higher amounts.

CLA has shown potential for increasing muscle mass while also reducing body fat as well as having great antioxidant, anti-catabolic, and immune system enhancements. While CLA is a fat, it is a good fat in the form of a structured lipid. While the research is still out on CLA, it is thought to be a good way of regulating the metabolism and retaining energy, which means eating less and creating more lean mass. CLA has properties for effecting the immune system in such a way that it inhibits lean tissues from wasting away due to high levels of cytokines. Because it is a naturally

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based product, it may be more effective than some of the strong pharmaceutical compounds. Primarily available in soft tablet or capsule form, it is rapidly becoming a popular recipe for building lean muscles and reducing body fat.

50. Cnidium Monneri

Cnidium Monneri is generally combined with other supplemental ingredients like l-arginine, GPLC and citrulline malate. It is responsible for the vein popping look that is achieved after intense workouts.

By stopping a chemical action in the body

that breaks down nitric oxide, this extract of

a Chinese plant is popular with bodybuilders

before workouts as an enhancement. It can help to promote not only the vein popping but decreases recovery time too. It also helps to promote the digestive functions.

While it is not used in pure form, it will be found as in combination recipes.

51. Coenzyme Q10

Coenzyme Q10 is a compound primarily found in meats, fish, vegetable oils, corn and soybeans. It is an abbreviation for a compound of 1,4 benzoquinone, quinone and isoprenyl. It

is an oil soluble substance that is found in most

eukaryotic cells, and it participates in aerobic cellular respiration.

Coenzyme Q10 plays an important role in

the energy produced during exercise, and

it also contains good antioxidant powers for

destroying free radicals in the body. It can help the body convert food into ATP type energy.

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CQ10 is known to stimulate the metabolism in such a way that it can also provide benefits in weight reduction.

It is available in pure form via capsules but is also a part of many more complicated recipes.

52. Collagen

Collagen is the main protein of connective tissue and occurs naturally in all animals. Of all the proteins, it is the most abundant and makes up about 25-35% of the whole-body protein content. It serves as a major component of endomysium, and it comprises 2% of muscle tissue and accounts for a percentage of tendinous, strong muscles.

Collage is important to the body for a number of reasons but the two primary ones are the maintenance of ligaments, tendons, bone and cartilage and skin strength and elasticity. It plays a vital role in tissue development by strengthening blood vessels. As the body ages, it develops sagging skin and wrinkles because of the lack of collagen, and it is vital to the structure of muscle development.

Collagen comes in a number of forms ranging from creams to powdered substances to capsules.

53. Colostrum

Colostrum is a form of milk. Produced in all animals, it is produced by the mammary glands in mammals during late pregnancy through the birthing process. In supplements, Colostrum comes from bovines and is the first milk like substance that is produced. It provides a

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number of beneficial substances which all relate to its original intent for new born offspring. It’s real purpose is to provide immediate antibodies and nutrients that start protecting the immune system.

Within Colostrum are several different proteins that work in different ways. Cytokines help to regulate how the body responds to exercise and boosts t-cell activity, Proline-Rich Peptotides work with the thymus gland and helps to regulate the immune system, and the vitamins and amino acids work as antioxidants.

The best Colostrum comes from what is known as the ‘first milking’ cycle because the most critical benefits are still intact. It is widely available in powder or tablet form.

54. Cordyceps

Cordyceps is a fungi found mainly on insects and arthopods. It is often known more commonly as caterpillar fungus. In traditional Chinese medicine it is considered a medicinal mushroom. It first came to notice by athletes when Chinese runners were thought to be using steroids, but were, in fact, using the Cordycep substance that is completely natural.

Today, it has widespread use amongst athletes for it’s energy producing effects. Research indicates that it increases ATP:Pi in the liver, which in turn creates more energy for the metabolism. It also has properties that increase overall antioxidants, the immune system and supports glucose metabolism.

It is widely found in tablet and capsule form as well as powders.

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55. Cranberry

The Cranberry is one of the most versatile foods in American history. The little red fruit, which was originally known as a craneberry, has been known as an important food, a medicinal ingredient and even a fabric dye. The cranberry comes from a small shrub that grows in wet areas and is indicative to the Northeastern and Upper Midwest sections of the United States.

Cranberries are rich in Vitamin C and potassium. Its fruits and juices are known to be good antioxidants as well as providing acids that can lower the glycemic levels and controls insulin in the process. It is a valuable drink for urinary tract health too. The cranberry is very good for the improvement of overall health but specifically for cardiovascular areas and urinary tracts.

Available as juices and in cooking, it is also available in capsule or tablet forms.

56. Creatine Ethyl Ester

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There are several ways that substances can effect the body and the operations of cells, and CEE utilizes lipids to permeate the cell wall and enter the cell directly. The esterification of creatine and the presence of esters becomes a significant method. It uses fat as a transport means, and fat cells are used more effectively to exert their influence. When successful, it eliminates what is known as a creatine bloat.

CEE is available in pure form as capsules but is also a part of many different powdered drinks.

57. Creatine Magnesium Chelate

The combination of creatine and magnesium chelate is a traditional chemical addition made to supplements in order to increase energy. While creatine is known permit more exertion of strength, it is the addition of magnesium chelate that makes the creatine much more able to become absorbed in the body. Magnesium is directly linked to the production of energy, and its addition to creatine makes it doubly powerful.

Creatine Ethyl Ester is more commonly referred to as simply CEE. It is a creatine monohydrate that has ester attached, and is an organic compound formed by esterification. Esterification is a result of an interaction between alcohols and carboxlyic acid.

The CEE compound was originally developed at the University of Nebraska Medical Center and is now sold under a number of brand names. It work as a performance supplement by developing muscle. A derivative of creatine, it has more of an absorption rate and a longer life span than regular creatine monohydrate. It is thought to have lesser capabilities however.

The benefits of Creatine Magnesium Chelate are multi-fold. It can help to support endurance, promotes speed and strength, helps make leaner muscles, and promotes recovery after weight training.

It is most commonly available in capsule and powder forms and is still mixed with drinks.

58. Dandelion

Dandelion is more known as a bothersome weed on lawns, but it is also used as a food or for medicinal purposes. It is used for making wine, in salads, and in the form of cooked

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greens, but it is also a very good diuretic. It is the root of the dandelion that performs its medicinal benefits. Not only does it support kidney function, it helps support normal blood as well as being a good general cleansing product for the liver. Dandelion is suggested as a benefit for the health of certain organs like the spleen, pancreas, stomach, intestines and bladder too. It provides benefits against stress and is an especially good antidote to the over consumption of white flour, excessive fat, and concentrated sweeteners.

Dandelion is available in capsule form or more commonly as a tea drink.

59. Dessicated Liver

The type of dessicated liver most valuable to the human body comes from beef cattle. The extract is a great source of vitamin B, folic acid and iron.

Dessicated liver can help to raise red blood count levels and it also stimulates the appetite. Since it is a natural source of iron it is excellent for muscle building, building a stronger immune system and building stronger bones. For athletes and especially body builders, the supplement is of great benefit in maximizing muscle gains. For the average person, it is useful for supplementing inadequate levels - or anemia - in the body. Dessicated liver has an additional attribute. Unlike synthetic iron supplements, which can present a danger of overdose, dessicated liver is all natural and free of that worry.

Dessicated liver is commonly available in tablet, capsule and powder forms.

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60. DHEA

DHEA is a useful acronym for dehydroepiandrosterone. DHEA is a natural hormone in the adrenal glands and is possessed by both men and women. It is the most abundant steroid hormone in the bloodstream. Everyone is born with DHEA and it is produced throughout life but in different amounts. Levels of DHEA are high at birth then drop during childhood and return to peak in young adulthood.

The purpose of DHEA is what leads it to be called ‘the mother hormone’. It converts itself to whatever hormone in the body might be lacking. For instance, if a man’s testosterone levels are lower than normal, DHEA will convert itself into testosterone to compensate. DHEA does the same for melatonin, estrogen and most other hormones, and it is consequently called a regulator. DHEA is essential to life, and it has a multitude of health benefits - and being an anti-obesity agent is at the top of the list.

For athletes, the benefits of DHEA is the capacity to build stronger muscles and lower body fat. The dosage of DHEA taken is important and it varies per person so consulting a professional is wise. DHEA also has restrictions on shipment to certain countries. It’s that powerful.

61. Diindolyl Methane

Diindolyl Methane is an anticarinogen compound found in the digestable portions of Brassica vegetables - namely broccoli and cauliflower. These plants produce enzymes that form precursors called glucosinolates.

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Research on the medicinal purposes of Diindolyl Methane show that it improves estrogen

metablism as well as having a positive effect on the respiratory system. For athletes, the real benefit lies in its abilities to promote healthy testosterone levels. It can also aid in reducing the level of bad estrogens and raises the good ones. When estrogen metabolism is too low in men, it means that estrogen accumulates and there are basic aging problems. In order to achieve

a younger balance, metabolites like DIM are

good for their properties. For women, DIM is

often used to control weight gain. DIM is widely available in either tablet or capsule form.

62. DMAE

DMAE stands for dimethylaminoethanol. It is an organic compound found naturally in fish like sardines and anchovies. It is related to choline and is a biochemical precursor to the neurotransmitter, acetylcholine. Acetycholine plays an important part in general relaxation.

DMAE as a supplement can increase this sense of relaxation, and can also promote higher

energy levels. It is wise to start with a lower dosage as some side effects create an opposite effect. It can result in insomnia or headaches

if the dosage isn’t correct. DMAE also has a

cosmetic application, and serves to tightened the skin when applied topically. For some, this can reduce the appearance of aging in the skin.

DMAE is available in cream form or as tablets and capsules.

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63. Dong Quai

Dong Quai is a plant indicative to Japan, China and Korea that has found wide use in traditional Oriental medicine. It is from the family known as Apiaceae but is more commonly known as the female ginseng. It contains vitamins E and B12 and is a rich source of iron.

It is predominantly used in dried root form and is used to treat gynecological problems, minor anemia, high blood pressure, and fatigue. The plant chemical system contains phytochemicals, which consist of polysaccharides, ferulate, coumarins, phytosterols, and flavonoids, and has an antioxidant aspect to it. Dong Quai is sometimes helpful for weight loss. Because of its vitamin content of E and B12, it can also help with digestion of carbohydrates, proteins and fats.

64. Ecdysterone

Ecdysterone is also known as 20-Hydroxyecdysone, and is a naturally occurring exdysteroid hormone. It controls the ecdysis, or moulting, and metamorphosis of arthropods. Commonly, it is responsible for the moulting of insects, crabs, etc. It can also be produced by various plants, where its purpose is largely to disrupt the development of pests. Mammals lack this hormone and the introduction of it into the body appears to have an effect toward physical performance.

Recent developments in anabolic supplement research places more importance on Ecdysterone. In large part this is due to the fact that scientists have now worked out how

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to extract it in large enough quantity to present as a product. It now comes as a high potency compound and is highly standardized in quality. Ecdysterone works an an enchancement for lean muscles, stimulates the metabolism, increases endurance, improves nerve functions and in general, improves many bodily functions. It also appears to have zero negative side effects. Ecdysterone seems to provide an almost perfect environment in which perfect muscles can be built by maintaining a positive nitrogen balance and building protein synthesis. And, all this seems to be accomplished without the usual hormonal side-effects but tests are ongoing.

For body builders and other athletes, the gains in lean muscle mass are beneficial, and since the compound appears to be very safe, it has gained popularity. It’s available in capsule form or in many nutrition drinks.

65. Echinacea

Echinacea derives from a species of herbaceous plants in the Asteraceae family. It is more commonly known as purple corn flower. It is indigenous to North America and was an integral part of Native American medicine use for improving the immune system and warding off infections.

It is the echinacea root that is the most potent of the plant. It is a complex base containing a wide variety of chemicals of various potency and effect. Like almost any herbal remedy coming from plants, there can be a lack of consistency when making remedies, and echinacea runs into that problem. Many versions of it on the market contain leaves along with the advantageous roots section, and the effects are marginalized by that.

66. EFA - Essential Fatty Acids

When essential fatty acids were first discovered, they were classified as vitamin F, but further research showed that they were better classified with fats rather than vitamins. There are two types of EFAs. Alpha-linolenic acid, which is an Omega-3 fatty acid, and linoleic, which is an Omega-6 fatty acid. Omega 3 and 6 are found in fish, flaxseed, hemp oil, soy oil, canoloa, pumpkin seeds, sunflower seeds, leafy vegetables and in nuts.

Essential fatty acids are important to the body for a number of reasons. They are essential for creating energy production, they diffuse oxygen into the bloodstream, strengthen the immune system, and reduce water retention. They are very important and most normal diets don’t receive all of the necessary amount of Omega 6 variety. Supplements come in the form of capsules and oil. Many people prefer the oil for its cost savings.

67. Egg Protein

The protein derived from eggs has always been an important component for athletes.

Eggs are a great source of protein and prior to the invention of egg protein as a supplement,

it meant cooking or eating raw many eggs per

day. This had its drawbacks since eggs contain

a lot of cholesterol and fat.

Egg protein now comes in powder and other forms from which drinks can be made, and they have provided an easy way for consumption. Egg protein, as a protein supplement provides protection from the effects of overtraining and are increasingly popular as a post work out

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drink. When combined with carb drinks, they evidence a higher effect. Egg protein can be purchased in pure powder form, and there are also many other protein products that include them.

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from other food groups. For athletes, fiber is a way to increase insulin levels naturally. It also slows the rate that carbohydrates are released into the bloodstream, meaning the body isn’t encouraged to store fat.

68. Evodiamine

Evodiamine comes from a plant called Evodiae Fructus, and has a long tradition in Chinese medicine. It is classified as a bioactive alkaloid extract. Known to raise body temperature and to influence the metabolism of certain drugs, it is also useful as a weight loss supplement.

When using fiber supplements, it should be done with care. The overuse of them can result in the body being less likely to retain some important minerals and vitamins. Fiber supplements come as capsules, tablets and in powder form.

70. Forskolin

In research, it has shown itself capable of acting as a diuretic as well as being able to raise the production of body heat while allowing the core body temperature to rest. This leads to an increase in burning off calories and fat for energy. Currently, it is available in capsule or powder form.

69. Fiber

Fiber comes from the walls of plant cells and is an indigestible substance, and is necessary to body functions. There are two types of fiber. One is soluble, meaning that it will dissolve in water, and the other is non-soluble, which is commonly known as roughage. In the soluble category, one finds gums, pectins and mucilages, while in the insoluble, there are the celluloses, hemicelluloses, and lignin.

While most think of fiber as necessary to induce bowel movements, it also contains many other health enhancing elements. Fiber can contribute to feeling full since it isn’t digestible, and works as a type of weight loss substance. When full of fiber, less calories will be consumed

Forskolin is a labdane diterpene, which is produced by the Indian Coleus plant. It has been used since antiquity in both Hindu and Ayurvedic medicine. It has been used for a wide range of health benefits primarily due to its properties of affecting the cyclic adenosine monophosphate, one of the most basic and important cell compounds found in the body.

One of the most important functions that Forskolin performs is to increase the thyroid’s hormone production as well as stimulating thyroid hormone release. It also raises what is known as cAMP (cyclic adenosine monophosphate), and the results of that are better circulation, an increased force of contraction for the heart muscle, and relaxation of the arteries. For athletes, in particular, this means an increase in metabolism. Forskolin appears in many weight loss compounds but is also known to have positive effects on both the lungs and heart.

Forskolin is available in capsule form as well as tablets and extracts.

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71. Flax Seed

Flax seed is a very important and powerful source of fiber. But it also contains lignans, fat, vitamins and minerals and a high amount of Omega-3 fatty acids. It is a member of the Linaceae family and is native to the Mediterranean region and India. Today, it is grown in most countries.

For athletes and bodybuilders, flax seed is an excellent way to reduce body fat, enhance performance, reduce muscle soreness, and it’s a good source of energy. For everyone, it is a supplement good for overall better health.

Flax seeds contain most of the nutrients, but flax seed oil is a concentrated version. Many opt to use both in their diet regimes. Flax seeds also come in capsule form, but it is easy to use them in foods or in shake drinks from ground products or powders.

72. Folic Acid

Folic Acid is also known as vitamin B9, and is essential to many bodily functions. The folate, which is a part of folic acid, is needed to synthesize and repair DNA. It is very important during periods of rapid cell division and growth and it is required to produce healthy red blood cells and to prevent anemia. Leafy vegetables are the primary source of Folic Acid, but it is also contained in many cereals and breads.

The lack of folic acid is known to cause otherwise preventable deformities and diseases, and supplementing its presence is considered one of the most important health necessities. It is

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of paramount importance for women who are pregnant, and whose nutrition is depended on by a rapidly growing fetus.

Folic Acid is readily available in capsule or tablet forms.

73. GABA

Gamma-Aminobutryic Acid or GABA is a amino acid which is an integral part of the mammalian central nervous system. It is the chief inhibitory neurotransmitter for the nervous system, and plays a big role in the regulation of muscle tone.

GABA also has weight loss properties because it stimulates the production of the human growth hormone, and it that hormone that facilitates the metabolism of fats in the body. For body builders, it is a powerful tool in building powerful muscles. Since GABA decreases with age, that’s the reason that it is harder to lose weight the older a person gets. The use of GABA works in both capacities as well as providing more restful sleep patterns.

GABA is found in capsule, tablet and powder forms.

74. Gamma Oryzanol

Gamma Oryzanol is a combination of sterols and ferulic acid esters, which are derived from rice, corn and barley. The vast majority of gamma oryzanol found in supplements are grown and harvested in Japan.

Gamma Oryzanol can promote the release of endorphins, the hormones which affect the

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pleasure center of the brain. Consequently, Gamma Oryzanol is trigger for the elevation of mood levels. It also has antioxidant powers and is said to be stronger than vitamin E in the elimination of free radials from the body. For bodybuilders, it has become popular as a strength booster along with being a weight loss aid and helpful for post workout recovery.

Gamma Oryzanol comes in liquid forms for drinking as well as capsules and tablets.

75. Garlic

Garlic is a food, a spice and one of the most versatile natural medicinal plants that there is. Officially called Allium Sativum L, it is a part of the onion family and it is grown in most parts of the world.

Garlic has been found useful for helping to maintain proper cholesterol levels, and keeping the blood vessels elastic, which usually harden during the aging process. It is also known to help with cardiovascular health as well as helping to maintain a healthier blood pressure. Little research has been done into garlic as a supplement, and there is little regulation into the capsules or tablets that are available.

76. Ginkgo Biloba

The Ginkgo Biloba tree is also known as a maidenhair tree, and it is a very unique species with no close living relatives. in fact, it has its own division in plant classification. It appears to produce a fruit like substance, but it is really a seed that has a hard shell and a soft fleshy section inside. The extracts of ginkgo leaves

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contain flavonoid glycosides and terpenoids are are used pharmaceutically for memory enchancement, to treat dementia, to improve the blood flow and even to ease the symptons of tinnitus.

For the athlete, ginkgo biloba is good for enhancing oxygenation and it supports the heart and promotes healthier blood circulation. Research on ginkgo biloba has been extensive, and is considered to be something of a modern miracle remedy.

Ginkgo Biloba absorbs into the body very easily, and is consumed either in the form of tablets or extracts.

78. Ginseng

The Ginseng is an Asian perennial plant and is traditionally used in Chinese and other Oriental medicines as a stimulant, an aphrodisiac, and in the treatment of diabetes. As an herb, it is widespread and there are a number of varieties, but it is always the root of the plant that is considered the usable portion.

Ginseng performs so many functions and it is as popular for bodybuilders as for the general public. It helps to elevate mood and increase energy as well as being a regenerator after strenuous workouts. Ginseng also contains properties that help to increase the efficiency of the immune system. That it also helps the body adapt to higher levels of stress and increases endurance also makes it a popular supplement. It is widely available in capsule or tablet form and seems to have no detrimental side-effects.

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79. GKG

GKG is a dietary supplement, which was designed for weight training athletes. It is basically a product to increase cell production and enhances the ripped and muscular look so sought after. It is a free form amino acid and exists in the muscle tissue. GKG is a combination of the glutamine precursors, alpha-ketoglutarate and taurine.

The benefit of GKG is that is helps the muscle cells preserve the alpha-ketoglutarate and taurine, both of which are critically important to protein synthesis and muscle growth. GKG helps the transport of amino acids and increases the efficiency of the synthesis that is so needed in muscle development. In strength training, the opposite is usually the effect, and GKG helps to rebalance the body. Traditionally used as a post workout supplement, GKG replenishes and restores the key amnio acids, and decreases the likelihood of water retention, which flattens the muscles.

GKG is a natural supplement as all of its nutrients are found in food sources, and it is often combined with creatine or HMB for fullest effect. It can be found in powder as well as power bars.

80. Glucosamine Sulfate

Glucosamine Sulfate is a type of glucosamine, and is a molecular building block helpful in the maintenance of joints and their flexibility. When glucose combines with an amino acid, it becomes an aid in building cartilage and also helps in maintaing connective tissue.

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Scientifically, there is research indicating that Glucosamine Sulfate plays a role in the

lubrication of certain cartilage, and it does this by increasing production of more synovial fluid. Glucosamine Sulfate definitely aids in keeping the joints of the body to move more smoothly. For athletes and bodybuilders, it is

a beneficial supplement because certain joints

are often overused. Glucosamine Sulfate helps to cushion them along with helping to keep them lubricated.

Primarily available in tablet form, Glucosamine Sulfate has no known side-effects.

81. Glutamine

Glutamine is the most abundant free amnio

acid in the body, and it is one of the few amino acids that directly cross the blood-brain barrier.

It circulates in the blood as well as being stored

in skeletal muscles. It is found in beef, poultry,

eggs, dairy products, wheat, spinach, beets, cabbage and parsley.

Glutamine is a popular supplement because it is in such demand throughout the body - especially by bodybuilders, who deplete their glutamine levels during intensive workouts. Glutamine is a cellular fuel for the immune system so keeping its level up during training can be important for minimizing the breakdown of muscle tissue. It can also improve protein metabolism. For bodybuilders, even a small supplement of Glutamine can be valuable to keep muscles building rather than diminishing them, and it helps in other places in the body by creating a healthier immune system and with the transportation of nitrogen.

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Available in powder and tablet forms, Glutamine is a valuable supplement, but should not be confused with L-Glutamine.

82. Glycocyamine

Glycocyamine is a metabolite of glycine in which the amino group is converted into guanidine. It is a precursor of creatine, and used as a supplement. While creatine is a powerful substance, not everyone responds to it equally and that has been a concern amongst bodybuilders.

Glycocyamine study is a result of that disparity, and it has been found that the compound can be converted in the liver into the much needed creatine. Glycocyamine works for almost everyone as opposed to creatine, and it provides several important functions. It can volumize the muscles and without any bloating usually caused by creatine. In many supplements, it is added to creatine rather than taken separately. This serves to keep the body from depleting creatine production in the liver. It is also good for for detoxing the body of homocysteine. It is an amazing nutrient when combined with others. It is popular and somewhat necessary that it be taken in combination with betaine, and there are a number of products on the market that provide this.

83. Glyco-Carn (GPLC)

GPLC stands for Glycine propionyl-L-carnitine. It is a molecular bonded form of propionyl-L- carnitine and amino acid. It is considered a good supplement for increasing muscle mass including the heart muscle.

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GPLC also has very good antioxidant effects especially against superoxide radicals. As a supplement, it acts as an energy producer in the transport of fatty acids and as waster remover from the mitochondria, the part of the cell known as the power plant for the body. Another attribute of GLPC is that it maximizes the muscles by compensating for the the reduced amount of oxygen they receive during heavy workouts. It adds to better blood flow, and limits the amount of lactic acid build up.

It is available in capsule, tablet or powder form.

84. Guanidinopropionic Acid

Guanidinopropionic Acid is a synthetic

supplement that is known to increase insulin sensitivity and cell volumization in animals. It is

a creatine monohydrate analogue and is often a common ingredient in products containing creatine monohydrate.

Because it is capable of regulating insulin function, it triggers the body to make new muscle from protein in the diet. It is an aid post workout in repairing muscles. It is useful to athletes in a number of ways beyond promoting insulin functions. It can promote weight loss, increases the body’s creatine uptake, and makes muscles appeared more prominent or popped. It works by causing the body to use more creatine, but does not help the body create it. It is most often found in compound products rather than as a lone supplement.

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85. Guggulsterones

Guggulsterones is a plant steroid, and is found in the resin of the guggul plant. It is an herb called Commiphora Mukul and is grown primarily in India. Its resin has been used as a part of Indian medicine for thousands of year and exhibits some interesting effects on the human body.

The steroid is excellent for weight loss because Guggulsterone directly effects the thyroid through enzymatic mechanisms, and at full effect causes the body’s temperature to rise and perspiration to occur. This happens because the thyroid is stimulated and it begins to produce more hormones like thyroxin, and this in turn has a big effect on metabolism. The net result is burning more fat. Another effect is on the complexion and it seems to work well for the skin also as a result of the thyroid. With Guggulsterones, it is important to buy only the purest extracts as poorer quality versions produce little or no effect. Many Guggulsterones of an inferior quality will appear yellow in color when the powder should be brown.

86. Gynostemma

Gynostemma is similar to ginseng, and is a Chinese herb. It acts as a super oxidant, and boosts the immune system by increasing the number of red blood cells. It also helps the digestive system via the liver functions, where it assists in oxidating liver cells.