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

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