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

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