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

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