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Top 10 Workout Supplements for Women

Top 10 Workout Supplements for Women

The big question, what supplements are going to help me as a woman get the results I want? Firstly decide what your goals are, are you looking to lose weight, gain muscle? Become fitter? Your main goal will better determine your best supplement, next take a look at your training program, does it suit your goals? Are you training hard enough, long enough? Now take a look at your diet, this is usually where a lot of women are lacking, writing a food diary for a week can show you just what you are eating and how you can improve it. Now you have these things in check it’s time to look at supplements. There are a whole range of supplements out there so it can become very confusing as to which are best for you, I am going to list the top 10 workout supplements for women here and explain exactly why they have made it to the list!

Top 10 Workout Supplements for Women

  1. Protein powder

Always my first choice no matter what goal you have in mind. Protein is the building blocks of muscle, don’t let this fact scare you away though, you won’t end up looking like Arnie, I promise! Building lean muscle on women is totally different to building it on men. Your body will naturally build a more feminine, leaner and more toned physic once you have started to work out and the best way of getting this dream body quicker is to add a protein shake post workout.

  1. Fat burner

A thermogenic fat burner is one of the most popular supplements out there. These fat burners work by increasing our core temperature, so you may feel a bit hot and sweaty, which in return speeds up our metabolism and helps us to shed these unwanted kilos of body fay. A thermogenic fat burner is also going suppress your appetite and give you more energy throughout the day.

Top 10 Workout Supplements for Women

  1. Creatine

Creatine is one of the safest and most researched supplements out there! Its main purpose is to create and store more energy in our bodies by creating more ATP molecules (our energy transfer molecules). This will help us get those last couple of reps in meaning stronger muscles and a leaner physic.

  1. Bcaas

If you have recently started to workout you will notice that for a couple of days afterwards everything hurts. This is because when we workout we create micro tears in our muscles that need to be repaired. A BCAA supplement is exactly what you need to combat those aches and pains after a workout. BCAA stands for branched chain amino acids which are three different amino acids that are used in the body to repair damaged muscle and tissue these amino acids are leucine, isoleucine and valine. When you take a bcaa supplement you will be able to recover quicker and therefore you will grow lean muscle quicker!

Top 10 Workout Supplements for Women

  1. Women’s multi vitamin

If you have made all the necessary tweaks to your diet and you are eating a wide variety of grains, vegies, fruit, dairy and lean meats then you are most likely to be receiving all the different vitamins and minerals, but now that you are working out your body will have a higher demand for these vitamins and minerals and therefore a women’s multi is an excellent choice. A multi vitamin will fill any gaps in your diet and leave you feeling healthy and happier.

  1. Preworkout

Pre workouts are a booster for your workout session that will enable you to have more energy and last longer in your session. Preworkout are an easy way to get more energy and leave you feeling like you can take on the world. They come in a drink or tablet form and you take them 15-20 prior to your workout to allow them time to take effect.

Top 10 Workout Supplements for Women

  1. Omega 3

Your omega 3 fatty acids play an important role in the body, they aid in many different health issues such as preventing heart disease and neurological problems, they can help to fight cancer and they also help to rebuild the cells in your joints. It’s a no brainer to add omega 3s into your daily diet for optimal health.

  1. Sleep supplement

It is so important that you are getting enough zzz’s every night, but with our busy and stressful lifestyles these days insomnia, night waking and more sleep disorders are on the rise. It comes down to the facts, if you don’t sleep well enough and for long enough your body starts to go crazy, sleep is when we heal, when we grow and sometimes the only way for our bodies to relax, so if sleep is an issue for you defiantly find a good quality sleep supplement.

Top 10 Workout Supplements for Women

  1. Greens supplement

So your diet may be great filled with an array of fruit and vegies and maybe you’re even taking a multivitamin but you are still going to benefit from a greens supplement. A greens supplement will help to keep your bodies PH levels balanced, an unbalanced PH level in your body can eat to excessive cortisol, decreased bone function and impaired thyroid function. A greens supplement can also help to fill in those gaps that may be lacking in your diet.

  1. Test boosters

What on earth???? I know sounds strange these can actually help with menopausal symptoms, they help with weight loss and more. As we age our testosterone levels start to decrease this is why older women find it even harder to lose weight. When our estrogen becomes too high our body will store more fat, we can become more depressed and we tend to be generally lazier. Supplementing with a test booster is a safe and natural way to get our natural testosterone levels back in check.

 

So there you have it, my top 10 workout supplements for women. Now you can get ahead with training, look great and feel great!

Go get em girls!

Top 10 Workout Supplements for Women

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Top 10 Supplements Bodybuilders Take

Top 10 Supplements Bodybuilders Take

Want to know the secret ingredients when it comes to body building? Of course a rigorous training plan and diet are a must, but supplements will really push you to your limits and help you to become the biggest, strongest you that you can be. The secret is knowing what supplements to take, when to take them and why you are taking them. Here are the Top 10 Supplements Bodybuilders Take.

Top 10 Supplements Bodybuilders Take

  1. WPI

A WPI or whey protein isolate should be your first supplement to start with for body building. Protein is the building blocks of muscle and getting it in a delicious shake is an easy way to make sure your muscles are getting the protein they need.

Muscles are grown when they are at rest, not when you are training which is what many people think. When you train you are actually creating micro tears in your muscles it’s when you are at rest that these micro tears are filled in with the amino acids that your protein shake provides, thus growing your muscles. So you can see that if you are not getting enough protein in your diet you simply won’t be able to grow.

  1. Creatine

Creatine is one amazing supplement and a must have for anyone who is wanting faster gains. Its primary focus is on replenishing ATP stores (energy molecules) allowing for a longer, harder workout and overall better endurance, it also attracts water to the muscles, when your muscles are well hydrated recovery is faster and endurance is better. Having better workouts is going to result in greater strength, faster growth and better results. Creatine should be taken at 5mg daily; you may opt to take it pre or post workout whichever works best for you, and as long as you get that 5mg dose daily then creatine will work for you!

Top 10 Supplements Bodybuilders Take

  1. BCAA’s

Branch chain amino acids (BCAA’s) are exactly what your muscles are asking for. They are a group of three amino acids, leucine, isoleucine and valine, which come in a 2:1:1 ratio in the form of BCAA supplements.  BCAA’s will aid you in muscle growth faster by recreating damaged tissue in the muscles after a training session. This means faster recovery allowing you to train again quicker. They also create an anabolic environment in your body which means growth instead of catabolic which is the breaking down of proteins.  BCAA’s are best taking directly before or during a training session.

  1. Casein whey protein

Like whey [protein casein also comes from milk. Caseins actually make up 80% of the protein that comes from milk; they are bigger particles and therefore are digested slower than your whey protein. Casein protein aids in protein synthesis which creates bigger, more tones muscles and increases fat loss. Because casein is slower digesting then whey [protein many people will take it as their before bed protein which will enable our bodies to stay anabolic throughout the night, it will also stop you from eating unnecessary meals as you will feel fuller for longer. It’s a win, win for you!

Top 10 Supplements Bodybuilders Take

  1. Omega 3 fatty acids

These fatty acids are extremely important to our bodies and unless you are eating 3 fatty fish meals a week you are likely deficient in them. For the body builder omega 3 plays an important role, it helps with muscle soreness, joint inflammation, faster recover, fat burning and can prevent many different diseases such as heart disease and even caner! These are usually taken as fish oil supplements on a daily basis.

  1. Glutamine

Glutamine can provide a long list of benefits to body builders including, faster recovery, improved protein synthesis, stopping the breakdown of muscles, aids in muscle growth, metabolises fat and helps to synthesis HGH (human growth hormone) within the body. There is no wonder it makes the list, it is defiantly a supplement to consider taking. During a workout glutamine is diminished so it important to supplement straight after your workout with around 5g.

Top 10 Supplements Bodybuilders Take

  1. Estrogen blockers

High amounts of estrogen are not something that a body builder wants, it can leave you with unwanted stubborn fat, slower muscle growth and other health problems like low libido, male breast cancer and prostate problems. Estrogen blockers eradicate the excess estrogen that is found floating around in our bodies. High levels of estrogen start to happen as we age, testosterone lowers as it is converted into estrogen in our bodies, and this can start from around 30years old, so unfortunately it’s bound to happen. Estrogen blockers work by stopping testosterone being converted into estrogen which will create an effect of more testosterone being created naturally. These are usually taken as capsules in the morning.

  1. Vitamin and mineral supplements

Many of us out there are leaving gaps in our diet without even knowing it that is why it is important to take a good vitamin and mineral supplement to fill in those gaps. Minerals are enzyme activators and many vitamins are co enzymes, meaning that without certain minerals they are useless. Minerals such as zinc and magnesium interact with many anabolic hormones such as testosterone, insulin and growth hormone all of which play a very important role in muscle building. So you can see that getting all your vitamins and minerals is very important.

Top 10 Supplements Bodybuilders Take

  1. Carbs

Many people fear the post workout carb, assuming weight gain is just around the corner but in fact carbs aid in your recovery and growth. As you train your main fuel source is glycogen, which comes from carbs! Glycogen is simply stored glucose, who knew? So when we train we use up all our stores of glycogen so adding a post workout carb will replenish these stores allowing you to recover faster. Denying your muscles of glycogen after a workout is not something you want to be doing if growth is your main goal. So never fear the carbs there are there for all the right reasons.

  1. Arginine

Arginine is an amino acid that helps with protein synthesis, it also increases fat loss and encourages the release of growth hormone, all the things body builders want and need. Arginine will also boost nitric oxide which primarily vasodilates, pumping oxygen and nutrients to you muscles faster, this will reduces muscle damage and promote healing. Taking this preworkout is your best bet!

 

So there you have it my top 10 supplements if you really want to grow! Now you know what they are you can really let the gains begin!

Top 10 Supplements Bodybuilders Take

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Top 10 Fitness Apparel Fails

For some of us choosing the perfect gym outfit is just as important as the actual results from a workout, some of us get by with a simple tee and shorts and yet some of us seem to be confused when it comes to appropriate gym attire and tend to continuously make mistakes! Here are my top 10 body building apparel fails! I hope you take my advice and put a stop to these astonishingly offbeat getups!

#10 the full piece lycra onesies!

This is not the greatest look in the gym, especially when worn in bright, bold colours. We know you may be proud of your gains and you have every right to want to show it off. But guys seriously, wait till you’re asked before you show us the outline of every muscle your body is sporting. Try instead for a stringer singlet and shorts, this will show off your gains without showing of your junk!

Fitness Apparel Fails

#9 the glove for your foot??

Now, I know you may want to argue with me here and announce how comfortable this monstrosity of a shoe may be, you may also mention they have good grip which really helps with power lifting. But I have but one answer NO, just no. They are the gym equivalent of dads socks and sandals. Instead opt for trainers with grip or for a basic weight training sesh you can even rock your high tops!

Fitness Apparel Fails

#8 who wears shorts shorts….

I understand that while working out in the gm you’re going to get hot and the less clothing you wear the more comfortable you may be. But when your shorts are becoming hot pants and your nether regions could pop out and surprise the bloke behind you with your next squat you need to rethink your attire…= Instead opt for shorts that reach to just above the knee, these will keep you feeling cooler and keep your modesty.

Fitness Apparel Fails

#7 half-naked

Yeah your rocking the abs, your lats are awesome but still when working out in a public gym it is best to actually wear a shirt of some sort! I have mentioned the stringer singlets before, these show off a lot of your hard earned muscle but you are still actually wearing clothing, or opt for a breathable shirt. Save your topless look for the beach and your selfies.

Fitness Apparel Fails

#6 Sweat bands argh!

Most of us know that the 80’s are long over and so is the sweat band! No one likes to have sweat all over their face but honestly a sweat band never catches it all anyway. Instead just wipe your face with your gym towel between sets to stay as fresh as you can during your workouts.

Fitness Apparel Fails
#5 Denim???

I know, who on earth wears denim to the gym? Well unfortunately there are some culprits out there. Denim is simply not made for the gym, it isn’t breathable, it isn’t stretchy and it’s defiantly not comfortable to do walking lunges while wearing jeans, think of the chafe! Instead of jeans wear track pants or shorts, instead of a denim vest wear a gym shirt.

Fitness Apparel Fails

#4 Crocs…….why???

Just so you know, crocs should never be worn let alone be worn at the gym. I really cannot express this enough. If you take away anything from this page take this- Crocs, NO, NEVER, OMG, NO!

Fitness Apparel Fails

#3 Meggings

So how about we leave men in tights for Robin Hood and his gang! Leggings or meggings (when men wear them) leave no room for the imagination, especially when worn without underwear. If you are a big fan of the meggings please wear shorts over the top.

Fitness Apparel Fails

#2 Boots

Another strange one, but unfortunately it is happening all too often, men are wearing all types of boots, I have seen army boots, boots with a heel and even steel capped boots. Wearing boots is just not practical, they would be mega uncomfortable, heavy and you will probably have extremely stinky feet afterwards. If you really enjoy boots choose to wear weightlifting boots instead.

Fitness Apparel Fails

#1 A baby?

Seriously??? Most gyms have a crèche these days and if not find one that does. There is never a reason to add a baby as a gym accessory, not practical, unsafe, bogan!

Fitness Apparel Fails

 

Remember, I am not trying to offend just giving advice; there is no longer an excuse for wearing these offending fashion blunders after reading this article. If you are an offender remember to try out the options I have given to you with each fail and you will no longer be gawked at instead you will become someone to have a perv at!