Making Sense of Supplementation With all the nutritional supplements out there, it’s sometimes red wine extract tough to figure supplement out what to use when. All too often we coronary see people ginseng just atherosclerosis using whatever multivitamin their grubby paws happen to grab out of the cabinet, regardless of their physique red wine extract goals. Being a polyphenols scientific kind of guy, T-mag contributor John Berardi takes a little more scientific approach to supplementation. In this article, John will show you how to match your nutritional suppleme supplement usage antioxidants with your training goals. amino acids Be careful vitamin where you stick your screwdriver! Thwack! "Use your head, John! Liquid Nutrition, You folic acid have more vitamin sense than amino acids that!" Boy, did I amino acid, hear that line a Veriuni Advanced Liq lot e while growing up! Throughout vitamin our childhood, my brother Steve vitamin and I were very interested in experimenting niacin with things to figure out bypass surgery how they supplement worked and why. As a result, many of k our favorite childhood toys were dismantled, dismembered, mineral and destroyed in antiaging our quest to figure out the atherosclerosis timeless question, "Mommy, howz’ it wuk?" Those poor GI Joes! While this sort of tinkering may sound cool, niacin we normally ended c up hurting ourselves and upsetting the dietary supplement neighbors, you know, with all the smoke and cholesterol screaming and stuff. I remember weight loss one time I vitamin and mineral wanted to k figure out how my remote-control dietary car nutritional suppleme worked. After supplement the mineral screwdriver congestive heart fai ended up in the battery compartment, I realized heart disease that instead antiaging of learning about the mechanics of electronically controlled toys, I was mineral going to learn all supplement about the emergency room. Now some may say niacin that boys will be boys ginseng and that when you c grow up, you develop vitamin and mineral enough sense to keep screwdrivers out of battery compartments. But when I watch the legions of weight a trainees out there fooling antioxidants around with nutritional supplementation, I can’t help vitamin and mineral but think of those two b6 little boys womans health asking, "Mommy, howz’ it wuk?" I just want to c reach through the telephone, through my computer monitor, or vitamin across the vitamin and mineral squat rack and give nutrient them a hearty tap on the head and shout, "Use your head! You have more sense than that!" (The heart disease moment you catch yourself using one of your parent’s dietary favorite lines, dietary you antiaging are d officially all grown Veriuni Advanced Liq up. ) Although I’m a big proponent diabetic of letting people learn from their stroke mistakes, I try to walk the fine line between letting them make mistakes for themselves polyphenols and giving them some guidance so they won’t make the big mistakes. So vitamin with this article I atherosclerosis hope to angina give you some guidelines to follow that’ll amino acid, help supplement you figure out how to use nutritional supplementation as coronary one weapon in your arsenal vitamin and mineral against the weights. supplement Maybe this way, you can bypass surgery "keep your screwdriver out of the battery compartment" and your arse out of trouble. Periodization Power It’s no coronary secret that ginkgo biloba periodized thiamin resistance training programs lead to better results than random, uncycled, unstructured, and undisciplined training regimens. dietary supplement Although thiamin this congestive heart fai is pretty antiaging common knowledge, trainees often fail antioxidant to apply this same logic to supplementation. So let’s do that ginseng right now. heart attack The first step e in determining the ginkgo biloba ideal supplement periodization plan ginkgo biloba is bypass surgery to understand what the major polyphenols goals of your training k and supplement amino acid, program should niacin be. folic acid For the most part, the following goals diabetic and expectations b12 are very realistic: 1) Achieve peak levels of muscularity or performance at a pre-designated time. Many supplements can speed up the immune system rate of bypass surgery muscle weight loss growth and bypass surgery improvement in performance so that training deadlines can supplement be met. 2) Prevent overtraining dietary supplement or control planned folic acid overtraining. Many supplements can help delay or prevent overtraining and related symptoms antioxidant when volume is very high. 3) Allow coronary the use multivitamin of red wine extract supplements to support thiamin and enhance each training phase. Many supplements antioxidant are specific to different energy systems or physique goals and should be used only during appropriate training phases. 4) Allow time off each supplement to thiamin prevent "negative" homeostasis/adaptation. With the supplement eventual loss k of efficacy of some supplements (if you’ve been on them too long), you’ll experience heart attack diminished returns. With these expectations thiamin in mind, the next step is bypass surgery to understand b6 what happens thiamin when we train. The GAS (General Adaptation congestive heart fai to atherosclerosis Stress) theory discusses three antiaging stages of training and angina the physiological coronary events accompanying them. heart attack Understanding the events c that occur during these stages can help mineral you Liquid Nutrition, to understand womans health what the polyphenols goal of supplementation should be during each stage. Shock or Alarm Stage: This stage multivitamin is one to two weeks womans health in duration at the onset of a new training nutrient regimen. Muscle soreness and a drop in performance tend to occur during this period. The supplementation goal here vitamin is to minimize initial damage and d maximize Veriuni Advanced Liq recovery so red wine extract that you Liquid Nutrition, can rapidly enter the e supercompensation phase. Resistance or Supercompensation Stage: This is multivitamin the optimal zone of training. d Increases womens health in size, strength, and endurance are promoted; biochemical, mechanical, and structural ginkgo biloba adaptations occur. polyphenols The nutrient supplementation goal in e this stage is to enhance/support b6 neuromuscular amino acids and biochemical adaptations to training. Maladaptation Stage: This stage is characterized by localized muscular supplement fatigue as well as vitamin central c fatigue. This stage is supplement typically called overtraining. natural During maladaptation, the supplementation goal is diabetic to increase the angina training womans health load of what you’re capable before overtraining sets in, and to prevent the Veriuni Advanced Liq symptoms of overtraining. Now, although I fully agree with these three stages, Veriuni Advanced Liq I propose that there may also be a fourth stage: Familiarization Stage: This stage diabetic occurs after supercompensation if coronary workload k isn’t altered. Physiological homeostatic compensation occurs coronary and progress halts ginkgo biloba due to familiarity of coronary the stimulus. During familiarization, the supplementation goal vitamin and mineral is k to promote biochemical changes during what ginseng might otherwise be a period of stagnation. With all this background information, we can next angina specify goals, break up the training year, and throw in mineral some supplements. The antioxidants following is a polyphenols list of womens health how training cycles are typically broken up and multivitamin the goals womens health for polyphenols each cycle: Macrocycle or "the master plan": This is the predetermined training cycle (usually lasting several months natural to weight loss one year) that specifically defines the long-term physique or training goal. An example b6 of this could congestive heart fai be to gain ten dietary pounds anti aging of lean mass and lose vitamin 5% body antioxidants fat b6 in nine months. Mesocycle coronary or "the general specifics": This period defines the specific thiamin training vitamin phases that fall within c the macrocycle above. An example of this would be nutritional suppleme following an hgh oral spray eight bypass surgery week angina hypertrophy bypass surgery program, followed by an eight week nutritional suppleme strength-training program, followed by an eight week fat-loss program. mineral Microcycle or b12 "the details": stroke This period is amino acid, defined by the daily and weekly changes to the training, diet, niacin and heart disease supplementation program. An example of this diabetic would vitamin and mineral be the thiamin use of heavy/light days, days off, dietary calorie cycling, and hgh oral spray supplement staggers. Putting Periodization into Practice Using the generalized periodization model immune system that’s proposed above, the following is b6 an example of how weight loss one might break up a cholesterol nine month training macrocycle. Remember that during each phase, you need to understand that b6 specific amino acid, energy systems are being e trained and the nutrient supplements you choose during these phases should support the dietary potential adaptations. ginkgo biloba The following b12 describes k the energy systems involved in each phase, the supplemental antioxidant goals, polyphenols and a supplementation scheme for maximum results. Phase 1: Hypertrophy cholesterol training Goal: anabolism Demands: atherosclerosis high volume, high reps/time under tension amino acids (utilization nutritional suppleme of lactic b12 acid energy system), high potential for overtraining Supplement goals: muscle growth, rapid k recovery/prevention of overtraining (protein balance), rapid glycogen resynthesis Week # Supplement Choices (daily protein, multivitamin, and antioxidant supplementation as well vitamin as post-workout drink supplementation throughout this phase) Weeks 1 and vitamin 2 Topical 4-androstene-3,17-diol multivitamin - 500mg-1000mg/day OR Sublingual andro - e 25mg Veriuni Advanced Liq every 3 to 4 amino acids hours Weeks mineral 3 and vitamin 4 1) Tribulus Terrestris (50% red wine extract saponins) – 1500-2000mg/day bypass surgery 2) ZMA -30mg zinc aspartate, d 450mg magnesium aspartate 3) 5-methyl-7-methoxy-isoflavone - 800-1200 mg/day Weeks dietary 5 and 6 b12 Topical 4-androstene-3,17-diol - 500mg-1000mg/day amino acid, OR Sublingual andro - 25mg every 3 to 4 hours Weeks 7 and 8 natural 1) Tribulus coronary Terrestris (50% supplement saponins) – 1000-1500 ginseng mg/day antioxidants 2) ZMA -30mg zinc Veriuni Advanced Liq aspartate, 450mg vitamin magnesium aspartate coronary 3) 5-methyl-7-methoxy-isoflavone – hgh oral spray 400-800 mg/day Week 9 polyphenols (active rest or week polyphenols off) antioxidant No womans health supplements except protein and vitamins Phase 2: Strength training Goal: red wine extract strength Demands: heavy weights/short time nutritional suppleme under tension (reliance on ATP-PC heart disease energy system), high neural b6 demands, joint stress/trauma Supplement goals: enhance ATP-PC antioxidant system capacity, supplement enhance Veriuni Advanced Liq neural antioxidants drive, joint protection Week # Supplement k Choices (daily Veriuni Advanced Liq protein, multivitamin, and diabetic antioxidant red wine extract supplementation as well as post-workout drink supplementation immune system throughout this phase) ginseng Weeks b6 10 and dietary 11 1) nutrient 30g creatine/day and 10g ribose/day OR 2 daily servings thiamin of Ribose-C 2) Topical 4-androstene-3,17-diol – 100 mg atherosclerosis before weight loss workouts OR coronary sublingual andro - atherosclerosis 25mg before workouts heart attack 3) 200mg caffeine ginseng before ginkgo biloba workouts 4) antioxidant Glucosamine and Chondroiton (1500/1200mg per day) Weeks 12 – 17 1) 10g anti aging creatine/day and multivitamin 5g ribose/day c OR 2 daily servings of Ribose-C 2) Topical b6 4-androstene-3,17-diol – natural 100 mg womans health before workouts OR b6 sublingual natural andro diabetic - 25mg womens health before workouts 3) 200mg caffeine before workouts e 4) Glucosamine and Chondroiton (1500/1200mg per day) Week 18 (active rest or week off) No supplements except protein Liquid Nutrition, and vitamins. Taper off caffeine (100mg for 3 days, 50 mg for coronary 4 days) Phase 3: Power training Goal: speed of movement Demands: high velocity movements (neural component), low reps/short red wine extract time weight loss under tension supplement (reliance folic acid on ATP-PC system) supplement Supplement goals: angina enhance neural drive, stroke enhance ATP-PC peak power and capacity Week # Supplement Choices (daily red wine extract protein, heart disease multivitamin, and antioxidant supplementation as well as post-workout beverage supplementation throughout hgh oral spray this phase) Weeks 19 and 20 1) natural 6-8g d of anti aging tyrosine before workouts 2) 1-2g of diabetic phosphati

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