4 things to be remember in body building

Bodybuilding isn’t anything that happens over the night. It is a process. It happens gradually! Keeping this in mind, I’m going to suggest 4 point (mentioned below) which all together I consider as a secret mantra of body building.

1. Consistency- The first and the most important point is consistency. No matter how much stamina you have, how dedicated, and how well you’ve planned your schedules, if you aren’t consistent nothing else matters. Ideally you should work out and follow your diet plan daily, but even 3-4 day’s work out is acceptable.

2. Efforts- As you start exercising, you lose your motivation after getting tiered. Then your efforts start going down. This shouldn’t happen. You must always remember your aim (perfect muscular body) and should ensure that you continue your efforts with full motivation.

3. Nutrition- understanding the needs of your body and then fulfilling it is extremely important if you yearn to get a picture perfect body. If you don’t do that, you won’t be able to get what you are really looking ahead at. Consult experts and get appropriate supplements of yourself for timely and absolute results.

4. Rest- Well, you may find this funny, bit is a fact that if you aren’t giving you body appropriate time to relax; you won’t get the exact output from your diet plan and work outs. You must make sure that you are taking a nap of 7-8 hours daily. Avoid late night working.

tips for better result in bodybuilding

Body building is something, for what every human being thinks for (sooner or later). But how many of us actually succeed in getting the desired body? Well, the answer is quite obvious-very few. Why so? It is because most of us quit body building in few days/weeks/months after we start, believing it is not our cup of tea. Indeed it is not as simple as we think, but it isn’t that complicated as well.
If you know how to do it and are ready to do it with dedication and consistency, then it’s more than obvious that you will get great results. Below mentioned are few tips that can help you to get the body you dream for:

1. Make a schedule – You can’t just get started and do whatever you want to. Make a work-out schedule. Dedicate one day for one part of your body and the other day for the other part and so on. For example, on Monday work on chest and shoulders and do exercises that are performed to improve these areas (like flat bench press).

2. Never forget the warm up -
Forgetting to warm up is the worst thing you can do while yearning to get a perfect body. By doing an efficient warm up, you prepare your body muscles for the work-out that you are going to do next. Exercising without a warm up is just like waking up and straight away going to office, without taking a shower or getting ready.

3. Keep a check on your diet – Stop quenching your hunger with 3 heavy meals a day! Rather take 5-6 light, but nutritious meals a day. This will cut down your weight gain and provide some real stuff to your muscles and strengthen them. That traditional ‘3 meals a day’ formula doesn’t works anymore. It can just make you fat and then fatter.

4. Stay hydrated – Water is something that has a vital role in the overall functioning of human body. Most of the ‘inside body’ processes requires water as a vital constituent. When we work out (either weight exercises or cardiovascular exercises), we sweat. The more we work out, the more we sweat. This leads to the deficiency of water in the body. If you don’t consume sufficient water while you work out, you may face few health issues. However, this doesn’t mean that you should drink more than required amount of water, as that may lead to vomiting. Just drink the amount of water you need. Apart from the work out, you must drink at least 2 liters of water daily.

5. Increase your resistance, but keep it gradual -Here the word ‘resistance’ is used for intensity. Intensity depends upon weight, speed and duration of workout. It is a general tendency that people who have just started working out, after 2-3 days believe that they have gained stamina enough to double the weight, or increase the repetitions and so on. This isn’t right. By doing this you can even hurt yourself. So, better keep this increment gradual
.
6. Take less rest between the sets and more rest between exercises – Time of rest totally depends upon the training or on your physical condition. If you are absolutely normal and doing general work out, then the rest time for you (between exercises) should be 2.5-3 minutes and between sets should be 1 minute. However, athletes with unlimited strength take even lesser rest. For hypertrophy and endurance, athletes optimal rest period is of 30-60 seconds.

7. Techniques matters – While you work out, one thing that matters the most is ‘the technique’. If you are doing an exercise and you aren’t aware of the proper technique to do it, then it is not just that you won’t get benefitted from it, but you can also earn yourself a bunch of problems like stretch in muscles, strain etc. So, make sure whatever you do, you do it right. If you are working out in some health club, ask your coach for the right technique, but if you are doing it at your home, make sure you have read about it enough and you know it well before you actually do it.

cause and cure of high blood pressure

There was a time when health issues like high blood pressure were limited to people in the 30s or so. But now days, these health issues are also being seen in kids and teenagers. Reasons behind it are many, which we will see in this article:

1. Being overweight – Well, this is something that is quite common in America and in other countries as well. Since science and technology has taken over every field, physical human work has been diminished significantly. Kids don’t go to parks for playing anymore; they are comfortable with their play stations. Office works no more require physical mobility, as everything is just a click away. And added to these, we hate walking, which ultimately leads a physical situation, we commonly know by the name of ‘overweight’. Studies show that 7 out of 10 high blood patients are overweight.

2. Too much salt intake - Who doesn’t like pizza? How can one forget burger, French fries, noodles, pasta and finger chips? These are such food items that we eat almost daily, don’t we? With the consumption of these eatables, the amount of salt consumed exceeds the amount of salt that should have been consumed, which is the direct invitation to high blood pressure.

3. Stress – Who in this busy world is not stressed? If you think it is just you, who after working all day in office, gets stressed, then you better ask your kid, who is in school, if he is stressed or not? You will surely get a ‘yes’ as answer. Kids, teenagers, housewives, office goers, businessmen, sports persons, and everyone else has to deal with stress. If you can handle it, you get saved, other- boom!

4. Older age – There are number of reasons why people don’t want to grow older. But which one is the most prominent reason? No, not getting ugly! It is the fact that when we grow older, we become easy prey for the diseases. The same goes with high blood pressure as well. With age, when our efficiency to hold back ourselves decreases, the chances to get high blood pressure increases.

5. Family history - if you have high blood pressure, then there are strong possibilities that you son//daughter could also get it from you. Studies have proved that hypertension also travels from parents to kids, and can be carried for generations. This may be surprising for you, but it is nothing else, but the truth.

6. Chronic diseases – There are several diseases, which bring high blood pressure along with them. Chronic kidney diseases especially bring it with them.

7. Smoking - There are so many commercials that loudly say that smoking is injuries to health, but why should anyone listen to it? Okay! Then face the consequences! Researchers have proved that smoking is one of the most prominent causes of high blood pressure. 5 out of 10 hypertension patients are chain smokers. So, quit smoking as soon as possible, because hypertension is nothing when we start counting the number of diseases that a smoker is likely to get.

8. Alcoholism - are you someone who enjoys drinking alcohol? Well, of course all those who drink it, enjoy it! But I mean are you someone who can’t help staying away from alcohol. Yes, addicted! Because if you are, then probably you will find it embarrassing that regular consumption of alcohol can bring hypertension at you doorsteps.

9. Gender – Well I am not a gender biased, but probably hypertension is. Yes, studies have proved that men are more likely to have high blood pressure as compared to women.

10.No-baby pill – Science has given us so much power that it has made human powerful like never before. Now we can control things that weren’t really meant to be controlled. For instance take the example of ‘birth control pills’. It is indeed a wonderful creation of science, but it too comes with a side effect. It can get you high blood pressure. So, take it at your own risk!

11.Lack of physical mobility – As discussed above, in this busy world, hardly anyone has time to be physically mobile. Forget work out, people don’t even want to walk. Well, in that case, you will probably not be surprised to know that physical immobility brings hypertension.

12.Ethnicity – It has been notices that people from Africa and Caribbean are more likely to get hypertensions than others.


What Makes Your Blood Pressure Go high

Medical experts have been twisting their heads from long time to know the exact answer to this question, but so far no solid illustration has been put forward.
But during the intense study of blood pressure, it has been noticed that in most of the high blood pressure cases, below mentioned have been the cause:
* Smoking- It doesn’t just harm your lungs, but also escalates your blood pressure.
* Overweight- It has been well said, “Overweight is the gateway to several biological problems”. It also makes your blood pressure go up.
* Excessive intake of salt- Our body needs salt, but when we take excessive amount of salt, our liver doesn’t accept it. Then the excessive salt goes to blood. Salt is hydro phallic. It attracts water, resulting in high blood pressure.
* Alcohol consumption- If more than 1-2 drinks are consumed in a single day for a long time, then it may lead to high blood pressure.
* Stress- On of the most important causes of high blood pressure.
* Hereditary issues- If you parents have it, you may also have it in you because of genetic transmission.
* Older age- it has often been seen that in elderly age, people suffer from high blood pressure.
Now, as you’re aware of the most common cause of blood pressure, you must take care of them.



Reasons Of Growing Hypertension


What causes high blood pressure, you must want to know if you are having this issue, or to your loved one in your relative, friend or so on. Well, yes here we will discuss all the causes which are responsible to develop high blood pressure in one’s body. Though, what is the exact cause of high blood pressure is still not known. In the development of it, there are several factors and conditions available which play a great role such as smoking, less physical activities, Being obese, salty diet, alcohol using, stress, genetics, old age, domestic history of it, adrenal or thyroid disorders, kidney disease etc.
These factors are playing a vast role in developing high blood pressure in one’s body. But what we have earlier said that the causes of hypertension are unknown then that is too true as in US 95 % cases of it are underlying reasons which have not been determined yet. This hypertension type is being called as essential hypertension. It is certainly a mysterious type of kind, as it links to some certain risky factors.
Mostly it affects men than women. In these criteria, age and race also play a vital role as in US black people are double as comparison of whites to have this problem, and the gap starts minimizing around age of 44. After 65, women ladies are most affected by high blood pressure problem.
Additionally, there are many other factors which cause hypertension and we will disclose them in our other posts shortly. So live healthy and live healthy, working on our articles.

high blood pressure and hyper tension

High blood pressure is a major problem from which a large portion of elderly population is suffering from. There are various reasons behind the emergence of this disorder but you can treat it very well with a slight change in your diet and life style.
There are kinds of foods that increase the blood pressure. They include sodium salt, high fat content, red meat, and many artificial oils. Patients suffering from high blood pressure are strictly told to lessen their salt intake. If you are too taste conscious then better to go with ocean salt. Too much of regular salt is observed to have a real bad effect on health therefore replace it with the ocean salt.


Hydrogenated oils also referred as artificial oils should be avoided in case of high blood pressure. Try buying food with the label no hydrogenated oil that will help improve your circulation and eliminating the fluctuations in the blood pressure levels.
Avoid eating junk food, fatty food, fried food, and oily food. These kinds of foods contain Trans fatty acid which in turn disturbs the internal system of our body causing a deep effect on blood pressure.
Excess of salt is bad and excess of sugar is too restricted in diets of then patients suffering from hypertension. As high sugar content is rich in calories and calories in turn gives rise to obesity which forma one of the major drawbacks in the treatment of high blood pressure.
It is easy to regulate blood pressure once you get control over your daily diet. Therefore eat healthy to stay away from hypertension.



Are you fat?
I know I won’t get ‘yes’ for an answer to this question from anyone. People hardly acknowledge themselves as fat even if they are. So, better rephrase this question- do you posses weight more than you should?
What do you say now? I believe now there will be many ‘yes’. Since it is yes now, I must tell you that excessive body weight is a big welcome door for high blood pressure. And those hypertension patients, who have high blood pressure and too much body weight as well, are the people who must be bothered the most as it is a fatal combo. So pals, better get rid of the unnecessary fat as soon as possible!
Wondering how?
Don’t worry I’ll tell you that in this very post. The first and the foremost (which I guess is quite obvious one too) – start exercising. You must have heard these two words many times but most of you would have said no to it assuming it will get you tiered and you’ll have to go crazy doing exercises.
I’m sorry to say, but this ideology is wrong. That is not what happens. No one asked you do start heavy weight lifting, stomach crunches, sit ups, bench press and other complicated exercises. Go for light jogging, evening walks, rope jumping and many other similar easy exercises.
The next point that I’d advice is diet control. Start it immediately. It will work more efficiently than anything else and let you lose your high blood pressure.

Lose Your Body Weight To Say Bye-bye To Hypertension!
Posted on July 23, 2011 by admin
A new piece of information for all those who believe that heavy body weight just makes you look ugly. Well, it does lot more than that!
It gifts you diabetes, cardiac problems and even high blood pressure (HBP)!
In this post, we’ll see how awful heavy weight is for those who have high blood pressure.
In scientific language, they say body weight is directly proportional to blood pressure, which means the more one’s body weight is, the higher will be his/her blood pressure.
This is the reason why, when you consult a doctor for high blood pressure, the very first thing he’ll ask you to do is to lose body weight.
You’ll be shocked to know that the probability of treating a fat person with high blood pressure is significantly less than that of a fit person.
So, if you’ve heavy body weight (more than normal) and you have high blood pressure, then before anything else, lose your body weight. Then think of anything to control HBP.
You may do this by exercising, yoga and by planning your diet. But while you plan your diet, make sure that you don’t consume more amount of salt than normal. I said this because excessive salt increases blood pressure.

Some Hazardous Ingredients Should Give Up To Medicate Hypertension
Posted on July 13, 2011 by admin
For the treatment of any disease many factors work, such as life style, habits, food, place where you live and many others. Similarly, in the case of hypertension, some minor changes in daily life can lessen the problem undoubtedly. In lifestyle modification there are some certain recommended changes in your habits, diet and exercise and these life style modifications can reduce the pressure of blood as well as can improve patient’s condition in blood pressure cures as well.
Alcohol is one, the most disastrous and harmful thing, for people having issue of hypertension, as it has been seen people who use to drink alcohol excessively like more than two drinks every day suffer more than people who don’t drink that much of hypertension. So, if you are an alcoholic, better to first aid for your alcoholism, to get out of the problem of high blood pressure.
Though, smoking doesn’t affect the patient’s of hypertension directly, yet the chemical which exist in the cigarette really affect, whether for temporary, but yes they do. As smoking causes to narrow the blood vessels by chemical finds in the cigarettes and also increases the process of atherosclerosis, thus smokers are usually at the height of risk factor of heart attack or stroke. So a good advice for you, if you smoke, try to quit it and if you won’t they never try.
In this way, you have seen that intake of these suggested life style can help you reducing the problem of high blood pressure. Though, the process is not that easy, but what I believe is nothing is impossible, only needs a firm dedication. So develop a keen dedication and medicate the problem of hypertension.

adinosine tri phosphate

Adenosine triphosphate (ATP) is considered by biologists to be the energy currency of life. It is the high-energy molecule that stores the energy we need to do just about everything we do. It is present in the cytoplasm and nucleoplasm of every cell, and essentially all the physiological mechanisms that require energy for operation obtain it directly from the stored ATP. (Guyton) As food in the cells is gradually oxidized, the released energy is used to re-form the ATP so that the cell always maintains a supply of this essential molecule. Karp quotes an estimate that more than 2 x 1026 molecules or >160kg of ATP is formed in the human body daily! ATP is remarkable for its ability to enter into many coupled reactions, both those to food to extract energy and with the reactions in other physiological processes to provide energy to them. In animal systems, the ATP is synthesized in the tiny energy factories called mitochondria.

Energy is usually liberated from the ATP molecule to do work in the cell by a reaction that removes one of the phosphate-oxygen groups, leaving adenosine diphosphate (ADP). When the ATP converts to ADP, the ATP is said to be spent. Then the ADP is usually immediately recycled in the mitochondria where it is recharged and comes out again as ATP.


ATP is manufactured as a result of several cell processes including fermentation, respiration and photosynthesis. Most commonly the cells use ADP as a precursor molecule and then add a phosphorus to it. In eukaryotes this can occur either in the soluble portion of the cytoplasm (cytosol) or in special energy-producing structures called mitochondria. Charging ADP to form ATP in the mitochondria is called chemiosmotic phosphorylation. This process occurs in specially constructed chambers located in the mitochondrion’s inner membranes.
ATP-synthase converts ADP into ATP, a process called charging. Shown behind ATP-synthase is the membrane in which the ATP-synthase is mounted. For the ATP that is charged in the mitochondria, ATP-synthase is located in the inner membrane.
The mitochondrion itself functions to produce an electrical chemical gradient—somewhat like a battery—by accumulating hydrogen ions in the space between the inner and outer membrane. This energy comes from the estimated 10,000 enzyme chains in the membranous sacks on the mitochondrial walls. Most of the food energy for most organisms is produced by the electron transport chain. Cellular oxidation in the Krebs cycle causes an electron build-up that is used to push H+ ions outward across the inner mitochondrial membrane 

essential suppliments for body building

Protein Powders

Perhaps the most important supplement of all is protein. Protein is the key foundation to muscle tissue hypertrophy. Without protein, building strong, new muscle would be virtually impossible. As a general rule of thumb, anybody looking to increase lean muscle mass should consume approximately 1.5g to 2g per kilo of bodyweight a day. To successfully build a lean and muscular physique, one must train hard and eat frequent meals anywhere from 5-7 times per day. In today’s day and age, most are limited on time and follow a busy day to day schedule, so eating 5-7 whole meals per day containing a mixture of protein, carbohydrates and fats becomes nearly impossible. Protein powders in this situation are a god send. They can be made and consumed in next to no time at all and are a convenient and easy way to ensure the body stays in an anabolic, and nourished state. Protein powders such as whey are fast absorbing and digesting. A whey powder is ideal for someone on a low carb diet, or as a good source of protein after a hard workout. Whey and casein blends take longer to digest and are more suitable as meal replacements, before bed, or during the night.

Post-Workout Protein Shakes

A heavy workout depletes the body of amino acids, glycogen and creatine. At this point in time, muscles will absorb every nutrient possible in order to start the growth and repair process. Ideally, perfect immediate post workout nutrition would consist of a plate of chicken or fish, rice and some form of fibrous vegetable such as broccoli. Unless you live right next door to the gym, this would prove somewhat impossible for most. A post workout protein shake, consisting of fast absorbing, high quality whey protein would seem much more convenient. By consuming a post workout protein shake, the body is given its best chance at growth and repair.

Multi-Vitamins

Unfortunately, current food sources are highly processed. This means most of the vitamins and minerals they contain, have been depleted to some degree. Almost everything that surrounds us in everyday life can pose a potential and detrimental threat to our health and well being. This spans from the water we drink, to the air we breathe, and even the chemicals used in shampoos. Taking a multi-vitamin/antioxidant formula daily can help to protect the body and its defences against potentially harmful threats.

Creatine

Creatine works in both increasing muscular strength and endurance by hydrating muscles, or attracting more water into them. It has been proven to be both safe and effective. By attracting more water into the muscles, creatine causes an increase in weight. Although this gain in weight may only be due to extra water being with held, it can help give a much fuller look. Creatine helps fuel muscular contractions on a molecular level which in turn produces an increase in strength and the ability to increase weight lifted and reps. This forces the recruitment of more muscle fibres which fires growth. There are many types of creatine on the market, however pure creatine monohydrate has been proven to still be the safest and most effective by far.

L-Glutamine

L-glutamine is an amino acid utilised by many bodybuilders and fitness fanatics alike in order to enhance recovery ability. L-glutamine has proven effective in those who have heavy training schedules, this may include five or more training sessions per week. Generally speaking bodybuilders may take ten grams of L-glutamine before training, another ten after, then ten grams right before bed.

Joint Complex

Taking a joint support formula containing such ingredients as Glucosamine sulphate, chondroitin, shark cartilage or MSM on a regular basis can help to strengthen and rebuild connective tissue. Other benefits include a reduction in inflammation and joint pain as well as increased joint flexibility and the ability to heal and recover significantly faster from tissue injuries. Taking Joint support formulas from a young training age can help to prevent the problems that years of hard training may cause later in life. So its not just for the olds!

Protein Bars

Protein bars are an efficient and handy meal on the go. If you struggle to eat the required amount of meals per day for your health and fitness goals, protein bars may be the answer you are looking for. Always choose one best suited to your needs as types of protein bars vary from fat loss, to meal replacement, to calorie support for weight gain.

Fat Burners/Thermogenics

Fat burning products with the aid of a clean diet and well designed exercise program may help to produce fast and effective fat loss results. Most fat burners on the modern market contain such ingredients as green tea, bitter orange, fenugreek, synephrine, guggulsterones, garcnia camboga, and caffeine. Ensure that you taked a reduced intake of these supplements initially, to ascertain your level of tolerance.

Tribulus Terrestris

Tribulus is derived from a plant, and is responsible for increasing the body’s ability to produce testosterone. This would be recommended for those aged about 25 years above, as testosterone production is already at its prime at this age for those younger than 25.

Essential Fatty Acids & Fish Oil

Most bodybuilders and recreational trainers are more often than not unaware of the benefits that can be obtained from consuming the right dietary fats. Early bodybuilders would obtain dietary fats from such things as red meat, whole milk, eggs and nuts. These days, supplements designed to help meet good fat intake requirements include flax seed oil, omega 3, evening primrose oil and CLA, most are available in both liquid and tablet form. Adding some good fats to your diet can produce significant results in a matter of weeks. Try adding some of these supplements to your diet and exercise program and see what they can do for you!

routien for cutting and modelling

Monday: Chest, Biceps, core

Incline Dumbbell Press: 4sets x 12/10/8/6 reps
Butterfly Machine: 4 sets x 15 reps
Flat Bench Press: 4 sets x 8 reps
Cable Crossovers: 3 sets x 15 reps
Standing Barbell Curls: 4 sets- 10reps
Hammer Dumbbell Curls: 4 sets- 12reps

Tuesday: Back, Triceps

Deadlifts: 4 sets - 10/8/6/5 reps
Lat Pulldowns: 4 sets x 10 reps
Barbell Rows: 4 sets x 8 reps
Pull Ups (weighted): 3 sets till failure
Close Grip Bench Press: 4 sets x 10 reps
Cable Tricep Pushdowns: 3 sets x 20 reps

Wednesday: Shoulders, core

Seated Dumbbell Shoulder Presses: 4 sets x 10/8/6/6 reps
Lateral Dumbbell Raises: 4 sets x 12 reps
Barbell Front Raises: 4 sets x 10 reps
Upright Cable Rows: 4 sets x 12 reps
Cable rear delt flys: 4 sets x 10 reps
Hanging straight leg raises: 4 sets x 25 reps
Decline Sit ups: 4 sets x 15 reps

Thursday: Off

Friday: Legs

Leg Extensions: 4 sets x 15 reps
Squats: 4 sets x 12/10/8/6 reps
Lunges (weighted): 4 sets x 10 reps each leg
Lying Leg Curls: 4 sets x 15 reps
Leg Press: 4 sets x 10 reps
Standing weighted calve raises: 4 sets x 15 – 20 reps

Sunday- off

workout for model (1)

Monday – Legs:

Barbell squats: 3 sets x 4-6 reps
Leg press: 2 sets x 4-6 reps
Stiff-legged deadlifts: 3 sets x 4-6 reps
One-legged calf raises: 3 sets x 4-6 reps
Sitting calf raises: 2 sets x 4-6 reps

Tuesday – Arms & Abs:

Barbell curls: 2 sets x 4 - 6 reps
Hammer curls: 2 sets x 4 - 6 reps
Preacher curls: 1 sets x 4 - 6 reps
Close-grip bench press: 2 sets x 4 - 6 reps
Weighted tricep variation dips: 2 sets x 4 - 6 reps
Skull crushers: 1 sets x 4 - 6 reps
Palms-down dumbbell wrist curl: 2 sets x 4 - 6 reps
Palms-Up Dumbbell wrist curl: 2 sets x 4 - 6 reps
Decline sit-ups with weight: 2 sets x 8 - 12 reps
Leg raises with weight: 2 sets x 8 - 12 reps
*Working oblique too hard will take away from your v-taper.

Wednesday – Shoulders & Traps:

Shoulder press: 3 sets x 4 - 6 reps
Upright rows: 2 sets x 4 - 6 reps
Bent over lateral raises: 2 sets x 4 - 6 reps
Dumbbell shrugs: 2 sets x 4 - 6 reps
Barbell Shrug Behind The Back: 2 sets x 4 - 6 reps

Friday – Chest:

Incline Barbell Press: 3 sets x 4 - 6 reps
Decline Flyes: 3 sets x 4 - 6 reps
Dumbbell Press: 3 sets x 4 - 6 reps

Saturday – Back:

Wide Grip Chin Ups: 3 sets x 4 - 6 reps
Bent-Over Barbell Rows: 3 sets x 4 - 6 reps
Behind the Back Lat Pulldowns: 3 sets x 4 - 6 reps
Hyperextensions: 3 sets x 4 - 6 reps

basic mass routines

6 or 7 Day Split:
Day 1: Chest & Biceps
Day 2: Legs
Day 3: Rest
Day 4: Shoulders & Triceps
Day 5: Back
Day 6: Rest
Day 7: Rest (optional)
Do some abs every workout day.

5 or 6 Day Split:
Day 1: Back, Biceps & Abs
Day 2: Shoulders, Calves & Forearms
Day 3: Legs & Abs
Day 4: Chest & Triceps
Day 5: Rest
You can also take a rest day between days 2 & 3.

7 Day Split:
Day 1: Chest and Front Delts
Day 2: Back
Day 3: Delts and Traps
Day 4: Arms
Day 5: Legs
Day 6: Rest
Day 7: Rest
Do Calves and Abs every other day.

4 Day Split:
Day 1: Chest, Back & Abs
Day 2: Legs
Day 3: Shoulders, Arms & Abs
Day 4: Rest

full body work out for mass

Workout A:

Squats: 3 sets of 6 reps
Dumbbell Bench Press: 3 sets of 8 reps
Bent Over Barbell Rows: 3 sets of 8 reps
Military Press: 2 sets of 10 reps
Barbell Curls: 2 sets of 10 reps
Seated Triceps Press: 2 sets of 10 reps
Seated Calf Raises: 2 sets of 15 reps


Workout B:

Deadlifts: 3 sets of 6 reps
Incline Dumbbell Press: 3 sets of 10 reps
Lat Pulldowns: 3 sets of 8 reps
Leg Extensions: 2 sets of 10 reps
Lying Leg Curls: 2 sets of 10 reps
Lateral Raises: 2 sets of 10 reps
Crunches: 2 sets of 15 reps

upper and lower training routine for mass

Workout A:

Squats: 4 sets of 5 reps
Lunges: 3 sets of 8 reps
Leg Extensions: 2 sets of 10 reps
Lying Leg Curls: 2 sets of 10 reps
Standing Calf Raises: 2 sets of 10 reps
Hanging Leg Raises: 2 sets of 15 reps


Workout B:

Dumbbell Bench Press: 3 sets of 5 reps
Bent Over Barbell Row: 3 sets of 5 reps
Military Press: 3 sets of 8 reps
Reverse Flyes: 2 sets of 10 reps
Side Lateral Raises: 2 sets of 10 reps
Bench Dips: 2 sets of 15 reps


Workout C:

Deadlifts: 4 sets of 5 reps
Dumbbell Step-Ups: 3 sets of 8 reps
Leg Press: 3 sets of 10 reps
Seated Calf Raises: 2 sets of 8 reps
Standing Calf Raises: 2 sets of 15 reps
Exercise Ball Crunch: 2 sets of 15 reps


Workout D:

Incline Bench Press: 3 sets of 8 reps
Lat Pulldown: 3 sets of 8 reps
Seated Cable Row: 2 sets of 8 reps
Dumbbell Bicep Curls: 2 sets of 10-12 reps
Incline Dumbbell Curls: 2 sets of 10-12 reps
Pushups: 2 sets of 15 reps or until fatigue

routine for mass

Day 1: Biceps, Triceps, And Calves

Barbell Curl: 3-4 sets of 8-12 reps
Hammer Curls: 3-4 sets of 8-12 reps
Cable Curls: 7 sets of 8-12 reps
Close-Grip Bench Press: 3-4 sets of 8-12 reps
Seated Triceps Press: 3-4 sets of 8-12 reps
Cable Overhead Triceps Extension: 7 sets of 8-12 reps
Seated Calf raises: 3-4 sets of 8-12 reps
Standing Calf Raises: 7 sets of 8-12 rep

Day 2: Legs

Squats: 3-4 sets of 8-12 reps
Leg Press: 3-4 sets of 8-12 reps
Leg Extension: 7 sets of 8-12 rep


Day 3: Off

Day 4: Chest And Triceps

Dumbbell Bench Press: 3 sets of 8-12 reps
Incline Dumbbell Press: 3 sets of 8-12 reps
Cable Crossovers: 7 sets of 8-12 reps
Close-Grip Bench Press: 3-4 sets of 8-12 reps
Seated Triceps Press: 3-4 sets of 8-12 reps
Cable Overhead Triceps Extension: 7 sets of 8-12 reps


Day 5: Back And Calves

Bent Over Barbell Rows: 3 sets of 8-12 reps
Lat Pulldowns: 3 sets of 8-12 reps
Seated Cable Rows: 7 sets of 8-12 reps
Standing Calf raises: 3-4 sets of 8-12 reps
Seated Calf Raises: 7 sets of 8-12 reps

Day 6: Shoulders And Biceps

Dumbbell Shoulder Press: 3 sets of 8-12 reps
Front Dumbbell Raise: 3 sets of 8-12 reps
Side Lateral Raises: 7 sets of 8-12 reps
Barbell Curl: 3-4 sets of 8-12 reps
Incline Dumbbell Curls: 3-4 sets of 8-12 reps
Cable Curls: 7 sets of 8-12 reps

Day 7: Off

safed musli

Like most members of the Asparagus genus safed musali is considered to be a fertility tonic which nourishes the tissues of the mind, nervous and reproductive systems.

Reproduction As it directly nourishes the s´ukra dhatu it is used as a sweet tonic and rejuvenative for the reproductive system. It treats infertility, premature ejaculation, impotence and low sperm count. It also nourishes artavahasrotas and promotes healthy ovulation in women. Gynaecology Useful during pregnancy as a nutritive tonic for mother and fetus. Post-partum it replenishes lost fluids, prana, ojas and improves the quantity and flow of breast milk. It is also used in chronic leucorrhoea. Digestion Its sweet and unctuous properties treat intestinal inflammation caused by dysentery and food intolerances. All cases of high pitta benefit. It softens the stool and may be helpful in pittaja types of haemorrhoids. Urine Its cooling and soothing effects are beneficial for mutravahasrotas and conditions involving aggravated pitta with painful and malodorous urination.

ephidra

Ephedra is a dry, stalky plant that favours dry, barren land, and is specific for cold, wet, damp lung and circulatory conditions. It is invaluable for acute asthma and allergic respiratory attacks with kapha and cold symptoms. Somalata means the 'soma creeper' referring to 'soma' the divine plant that induced transcendental states. Although Ephedra spp. have been associated with soma this is not confirmed and ephedra is not a creeper.

Lungs Colds with high kapha, and allergies from cold and damp; hayfever, acute rhinitis, asthma, wheezing. As an antiallergenic herb it prevents the release of histamine from mast cells but should only be used when there is a cold component. Its superb bronchodilatory action directly relaxes the muscles around the lungs and eases shortness of breath Circulation Cold extremities and arthritis with high s´lesaka kapha and swollen joints. Its vasodilating properties relax the skin and this helps to expel cold while its diuretic properties drain any swelling and oedema.

vidarikhand

This enormous bulbous root is a renowned rejuvenating tonic for the reproductive systems of both men and women. It is sweet and nourishing.

Urinary In any disorder of the urinary channels vidari can be considered for clearing inflammation and dryness from the urethra, bladder and kidneys. It specifically works on pitta and vata in the lower abdomen. It is a demulcent for a deficient and dry meda dhatu. Lactation A great herb to increase breast milk production as it directly tonifies rasa dhatu and stanyavahasrotas. It also benefits the mother post-partum, building strength and energy (Sus´ruta). Rejuvenation As a rejuvenative anabolic (brmhana) herb it helps whenever vata has increased, especially during convalescence and old age. Also used to increase s´ukra dhatu, fertility, reproductive essence and sperm production. Lungs Vidari is very effective for alleviating coughs and clearing mucus. Its cooling property helps to soothe sore throats.

shilajit

Shilajit literally means 'rock overpowering' and is a natural exudate from the rocks of the Himalayas and other mountainous regions of the world. Its high mineral content oozes out in the heat of the summer. It is a superb mineral supplement that benefits the kidneys, urinary and reproductive systems.

Urinary It goes straight to mutravahasrotas and treats disorders of the urinary system with painful urination, cystitis, stones, incontinence and glycosuria. In prostatitis shilajit can help to clear stagnation of kapha and vata. It tonifies vata and can help to redirect the flow of apana vayu through the pelvic region. Diabetes Shilajit's affinity for the fat tissue (medas-dhatu) and the water channel (ambuvahasrotas) can help balance hyperglycaemia and regulate the blood sugar levels. Its scraping effect on the fat tissues can help to balance overweight conditions where there may be a tendency to acquire type 2 diabetes. Reproduction Use in male reproductive problems with premature ejaculation, spermatorrhoea, impotence and spermaturia. It strengthens the whole reproductive system and is a tonic to the sex organs. It also benefits the female reproductive system where there is weakness, infertility, dysmenorrhoea and PMS arising in someone who is deficient and weak with high vata. Blood It has a specific affinity for the blood; anaemia, high sugar levels, high cholesterol levels are all treated. Bones As it builds both rakta and asthi dhatu it is used as part of a treatment strategy to heal broken bones. Its high mineral content indicates it for the treatment of osteoarthritis and osteoporosis.

whey protien

Whey is a product of cheese-making -- it’s the watery part of milk that separates from the curds. Some people use whey protein as a source of protein or as a supplement for health conditions.

Why do people take whey protein?

Protein powders are popular with athletes, particularly those doing strength training. They provide a good source of nutrients and amino acids. Some choose whey protein because they are lactose intolerant or allergic to other protein sources, like eggs or soy.

Several studies have found that whey protein, when combined with strength training, might increase strength, muscle size, and lean body mass.

A few studies of whey protein as a treatment have been promising. It's been found to help prevent excessive weight loss in people with HIV.

Early evidence suggests that whey protein might also help prevent milk allergies in formula-fed infants. When compared to cow’s milk protein, whey may prevent the development of atopic dermatitis or eczema in young children. Talk to a pediatrician before giving your baby whey protein.

Whey protein has also been studied as a way to slow down metastatic cancer. More research needs to be done.

How much whey protein should you take?

Whey protein is not a standard treatment, so there's no standard dose. Studies of whey protein in athletes have used up to 1.5 grams per kilogram of a person's weight. Talk to your doctor about what dosage might make sense for you.

Can you get whey protein naturally from foods?

Whey protein is found in milk in small amounts. In the process of turning milk into cheese, whey protein is removed.

What are the risks of taking whey protein?

Side effects. Most people tolerate whey protein well. High doses can cause nausea, increased bowel movements, thirst, cramps, bloating, and headache.
Risks. While some people with lactose intolerance rely on whey protein, people with milk allergy should not. It could cause an allergic reaction. If you have kidney disease, check with a doctor before using any type of protein powder.
Interactions. If you take any medicines or supplements regularly, talk to your doctor before you start using whey protein. It could interact with antibiotics and certain medicines for osteoporosis (alendronate, or Fosamax) or Parkinson's disease (levodopa).

probiotics

Probiotics is a general term for living microorganisms -- usually known as "friendly" bacteria, or yeast -- that have health benefits in the body. Many are similar to organisms that are naturally found in the body, especially in the digestive tract. Probiotics have become popular supplements and food additives, most often used to promote healthy digestion.

Why do people take probiotics?

Probiotics work by balancing the levels of microorganisms in the intestines. They drive down the numbers of harmful bacteria. They also seem to boost the body's immune system.

Although research is ongoing, there's good evidence that some probiotics may be helpful in treating irritable bowel syndrome, some types of diarrhea, colitis (particularly ulcerative colitis and including the difficult to treat "pouchitis" found in ulcerative colitis), certain types of stomach ulcers (those caused by H. pylori), acne, and eczema in children. They may also be used with antibiotics to help prevent diarrhea that may come with taking antibiotics.

In addition, researchers are studying probiotics to determine if they may help infections (including urinary tract, vaginal, GI, sinus, and respiratory), dental disease, allergies, and diseases of the liver and pancreas. They are also testing probiotics to see if they can help prevent the recurrence of colon and bladder cancer. However, more research is needed to determine if probiotics are safe and effective for these conditions.

Remember that there are many types of probiotics. They include lactobacilli (like Lactobacillus acidophilus and Lactobacillus GG), bifidobacteria (like Bifidobacterium bifidus) and some yeasts (like Saccharomyces boulardii.) Different probiotics have different effects. So while one may help treat diarrhea or a vaginal infection, another may have no effect. Before you start taking a probiotic supplement, talk to your doctor. You need to make sure that you get the treatment most likely to help.

Probiotics are different from prebiotics. Prebiotics are non-digestible ingredients in foods that are used to spur the growth of probiotic bacteria in the body by providing a suitable environment in which the probiotics themselves can flourish. Synbiotics are combinations of prebiotics with probiotics.

How many doses of probiotics should you take?

Because there are so many different probiotic organisms, there is no set dosage. Ask your doctor for advice. Some probiotics are dosed by the number of live organisms they contain. For instance, a typical dosage of Lactobacillus acidophilus ranges between 1 billion to 10 billion live organisms split into three or four doses. Dosage may also be indicated as colony forming units (CFU).

Can you get probiotics naturally from foods?

Probiotics occur naturally in some foods and are added to others. Examples are yogurt, milk, sauerkraut, tempeh, miso, soy drinks, and some other beverages.

What are the risks of ingesting probiotics?

Side effects. Probiotics seem to have few side effects. Some may cause intestinal gas and bloating. However, this is likely to get better over time. If your probiotics are causing these side effects, try decreasing the dose or using it every other day.
Interactions. If you take any medicines regularly, talk to your doctor before you start using probiotics. They could interact with medicines such as antibiotics or immunosuppressive drugs.
Risks. If you have intestinal disease or damage, HIV, cancer, a weakened immune system, or excessive bacteria in your intestines, don't use probiotics without checking first with your doctor.

horny goat weed

Horny goat weed is an herb that has been a traditional remedy in China for centuries. It’s used for low libido, erectile dysfunction, fatigue, pain, and other conditions.

Why do people take horny goat weed?

Some men take horny goat weed in the belief that it’s a natural alternative to drugs for erectile dysfunction (ED). Although still preliminary, there’s new evidence to support the idea. A 2008 lab study found that a compound in the herb blocks the effects of an enzyme that restricts blood flow to the penis. Epimedium, the suspected active component of horny goat weed, appears to act as a phosphodiesterase inhibitor, similar to some drugs used for ED. What’s more, the study indicated that horny goat weed could theoretically work better -- and cause fewer side effects -- than current drugs for erectile dysfunction.

Although the study is promising, it’s based only on experiments in a laboratory. It’s too early to tell if horny goat weed will prove an effective and safe treatment in people.

Horny goat weed has also been studied as a treatment for other conditions, like osteoporosis and hardening of the arteries. The results have been unclear.

How much horny goat weed should you take?

Horny goat weed is an unproven treatment. There is no established dose. Some studies have used between 6 grams and 15 grams a day.

Can you get horny goat weed naturally from foods?

There are no natural food sources of horny goat weed.

What are the risks of taking horny goat weed?

Side effects. Most people seem to tolerate short-term use of horny goat weed fairly well, at least at the doses studied. It may cause upset stomach and dry mouth. In some, horny goat weed may result in irregular heartbeat, low blood pressure, nosebleeds, and mood changes. High doses have been linked to spasms and respiratory failure.
Risks. Horny goat weed may not be safe in high doses or as a long-term treatment. People who have health conditions – such as immune disorders, heart or lung problems, low blood pressure, bipolar disorder, or thyroid problems -- should not use horny goat weed without their doctors’ approval.
Interactions. If you take any medicines or supplements regularly, talk to your doctor before you start using horny goat weed. It could interact with drugs like blood thinners, aspirin, birth control pills, antidepressants, treatments for immune disorders and thyroid problems, and medicines that lower blood pressure or cholesterol. Using horny goat weed with nitroglycerin can be extremely dangerous. Similar to its use with pharmaceutical erectile dysfunction medicines, mixing nitroglycerin with horny goat weed can even be fatal due to the potential for severe drops in blood pressure.

gotu kola

Supplements from the gotu kola plant have become a popular treatment in the U.S. for improving cognition, reducing fatigue, improving concentration, decreasing anxiety, and treating varicose veins. Despite the similar name, gotu kola is unrelated to the kola nut. It contains no caffeine.

Why do people take gotu kola?

Oral gotu kola might improve circulation. Some studies show that it can help treat chronic venous insufficiency. This condition can cause varicose veins, swelling in the legs and feet, pain, and itching. Taking gotu kola for 4 to 8 weeks seems to improve symptoms. It might also lower the risk of blood clots after plane flights.

A few studies have found that gotu kola might improve strength, mood, and cognitive function in older people. Experts have looked at gotu kola as a treatment for other conditions like anxiety, liver disease, bladder disease, and hardening of the arteries. Some of the research has been promising, but we don't have enough evidence yet.

A few studies have found that gotu kola creams or ointments might prevent scarring and help with wound healing and psoriasis. These creams may help reduce stretch marks during pregnancy.

How much gotu kola should you take?

There is no standard dose of gotu kola. For venous insufficiency and varicose veins, studies have used oral doses of gotu kola ranging from 60 milligrams to 180 milligrams daily. Ask your doctor for advice.

Can you get gotu kola naturally from foods?

There are no sources of gotu kola besides the plant itself.Some people eat gotu kola leaves in salad or steep them to make tea.

What are the risks of taking gotu kola?

Side effects. Oral gotu kola seems to cause few side effects. There is the potential for allergy when taken orally. Some people develop nausea and headache. In high doses, gotu kola can cause sleepiness, high cholesterol, and high blood sugar. Some people have allergic skin reactions after using gotu kola creams and ointments.
Risks. Animal studies have found that gotu kola makes it harder to become pregnant. Do not use gotu kola if you have any health conditions, especially diabetes, high cholesterol, or liver disease. Stop using gotu kola at least two weeks before surgery.
Interactions. If you take any medicines or supplements regularly, talk to your doctor before you start using gotu kola. It could interact with treatments for anxiety, diabetes, high cholesterol, high blood pressure, Alzheimer's disease, and liver disease. Gotu kola could amplify the effects of alcohol and sedative medications.

ginseng

Different varieties of ginseng root have been used as treatments in Asia and North America for centuries. Ginseng is one of the most popular herbal medicines in the world.

Why do people take ginseng?

Ginseng has traditionally been used for a number of medical conditions. However, only a fraction of them have been seriously researched.

There are actually two main types of ginseng: Asian or Korean ginseng (Panax ginseng) and American ginseng (Panax quinquefolius). Studies have found that the different types may have different benefits. In traditional Chinese medicine, American ginseng is considered less stimulating than the Asian variety.

Although many other herbs are called ginseng -- like eleuthero, or Siberian ginseng -- they do not contain the active ingredient of ginsenosides.

Some studies have found that ginseng, particularly Asian ginseng, may help boost the immune system, especially when taken with a vaccine, or by older people recovering from an illness.

Several human studies have also shown that ginseng may lower blood sugar levels, which could benefit people with type 2 diabetes. Of course, people with diabetes should only take ginseng under the care of a doctor.

There is some evidence that ginseng might temporarily -- and modestly -- improve concentration and learning ability. In some studies of mental performance, ginseng has been combined with ginkgo. While these studies are intriguing, many experts feel that we need more evidence.

Ginseng has also been studied as a way to improve mood and boost endurance as well as treat cancer, heart disease, fatigue, erectile dysfunction, hepatitis C, high blood pressure, menopausal symptoms, and other conditions. While some of these uses are promising, the evidence isn’t conclusive.

How much ginseng should you take?

Ginseng does not have an established scientific dose. However, ginseng (standardized to 4% ginsenosides) is often taken in 100-milligram to 200-milligram capsules once or twice a day. Other forms of ginseng will have different dosing instructions.

Always buy ginseng from a well-respected company. Because it’s an expensive root, there is a risk that disreputable manufacturers might sell adulterated ginseng or include less than advertised on the bottle.

Can you get ginseng naturally from foods?

There are no natural food sources of ginseng. Ginseng may be added to energy drinks and foods.

What are the risks of taking ginseng?

 Side effects from ginseng are generally mild. Since ginseng can act as a stimulant in some people, ginseng has been reported to cause nervousness and insomnia. Long-term use or high doses of ginseng may cause headaches, dizziness, stomach upset, and other symptoms. Women who use ginseng regularly may develop breast tenderness and menstrual changes. There have also been some reports of allergic reactions to ginseng.
Interactions. Because ginseng may affect blood sugar levels, people taking drugs for diabetes should not use ginseng without talking to their doctor first. Caffeine may amplify ginseng’s stimulant effects.
Risks. To avoid side effects from ginseng, some experts suggest that ginseng shouldn’t be used for more than three months -- or sometimes just a few weeks -- at a time. After a break -- or “holiday” -- your doctor might recommend that you begin taking it again for another few weeks or months.

glucosamine sulfate

Glucosamine is a natural chemical compound found in the body.  As a supplement, glucosamine is most often used to ease the joint pain caused by arthritis.

Why do people take glucosamine?

Glucosamine helps keep the cartilage in joints healthy. But natural glucosamine levels drop as people age. This can lead to gradual deterioration of the joint.

There's some evidence that glucosamine sulfate supplements can help counteract this effect, although experts aren’t sure exactly how they work. Specifically, glucosamine has been shown to help ease the pain of mild to moderate osteoarthritis of the knee. Glucosamine may also help with other joint pain caused by osteoarthritis. However, the scientific evidence of glucosamine's benefit to other joints is not quite as solid.

Glucosamine has also been used for rheumatoid arthritis and other conditions, such as inflammatory bowel disease, asthma, allergies, chronic venous insufficiency, sports injuries, temporomandibular joint problems (TMJ), chronic low back pain, and many others. So far, these uses of glucosamine are not well supported by evidence from research studies.

How much glucosamine should you take?

For osteoarthritis, the typical dose of glucosamine is 500 milligrams of glucosamine sulfate taken three times a day.  Some experts recommend taking glucosamine with meals to prevent stomach upset.

Can you get glucosamine naturally from foods?

Although glucosamine sulfate supplements are often manufactured from the outer shells of shellfish, there aren't any natural food sources of glucosamine.

What are the risks of taking glucosamine?

Side effects from glucosamine are generally mild. Studies have found that the side effects from standard doses of glucosamine aren't different from those of a placebo. At higher doses, side effects may be more likely from glucosamine.  Side effects include upset stomach, heartburn, drowsiness, and headache. The level of glucosamine that would cause an overdose is unknown.  On the whole, glucosamine seems to be a fairly safe supplement.
Risks.  People with allergies to shellfish should be wary of using glucosamine, since it could cause an allergic reaction.  Those who have diabetes, kidney disease, heart disease, bleeding disorders, or high blood pressure should check with a doctor before using glucosamine.
Interactions. People taking heart medicines, insulin, blood thinners, and diuretics should check with their doctors before taking glucosamine.
Given the lack of evidence about its safety, glucosamine is not recommended for children or for women who are pregnant or breastfeeding.

fibers

Fiber is the general name for certain carbohydrates -- usually parts of vegetables, plants, and grains -- that the body can't fully digest. While fiber isn't broken down and absorbed like nutrients, it still plays a key role in good health.

There are two main types of fiber. They are soluble fiber (which dissolves in water) and insoluble fiber (which does not). Combined, they're called total fiber.

Why do people take fiber?

A number of studies have found that a high intake of total fiber, from foods and supplements, lowers the risk of heart disease. High-fiber diets have also been associated with a reduced risk of type 2 diabetes.

Insoluble fiber adds bulk to stools. It helps treat constipation and diverticular disease and may benefit people with some types of IBS (irritable bowel syndrome). Some studies seem to show that insoluble fiber can reduce the risk of colon cancer. However, larger and more recent studies have shown no benefit.

Soluble fiber seems to lower cholesterol levels. It binds with cholesterol in the intestines and prevents it from being absorbed. Soluble fiber may also be useful in treating diabetes and insulin resistance (prediabetes). It can slow the absorption of carbohydrates, helping to improve blood sugar levels.

Since fiber is filling and has very few calories, high-fiber foods may also help with weight loss.

How much fiber should you take?

Fiber that comes from whole foods is called dietary fiber. Fiber that's sold in supplements, or added to fortified foods, is called functional fiber. The Institute of Medicine has set an adequate intake (AI) for total fiber, which includes all sources. Getting this amount of fiber should be enough to stay healthy. Doctors may recommend higher doses of fiber.

Category
Adequate Intake (AI)
CHILDREN
1-3 years 19 g/day
4-8 years 25 g/day
FEMALES
9-18 years 26 g/day
19-50 years 25 g/day
51 years and up 21 g/day
Pregnant 28 g/day
Breastfeeding 29 g/day
MALES
9-13 years 31 g/day
14-50 years 38 g/day
51 years and up 30 g/day
Even in high amounts, fiber appears to be safe. Experts have not discovered an amount of fiber that's harmful.

Can you get fiber naturally from foods?

Most people in the U.S. take in much less fiber than they should. The best way to get it is from whole foods, like a variety of fruits, vegetables, and grains. Some good sources of soluble fiber include:

Oatmeal and oat bran
Apples, citrus fruits, and strawberries
Beans, peas, and lentils
Barley
Rice bran
And some sources of insoluble fiber are:

Cereal brans
Whole grains, like barley
Whole-wheat breads, wheat cereals, and wheat bran
Vegetables like carrots, cabbage, beets, and cauliflower
Some foods, like nuts, contain both soluble and insoluble fiber.

What are the risks of taking fiber?

Side effects. Fiber does not have serious side effects. At high levels, it can cause bloating, cramping, and gas. Drinking more water -- 2 liters a day -- may help.
Interactions. If you take any regular medications, talk to a doctor before you start using a fiber supplement. It may block the absorption of some drugs.
Risks. Rarely, fiber supplements have caused intestinal blockages. If you have any chronic disease, talk to a doctor before you start using a fiber supplement. The sugar and salt in some supplements, particularly powders, might be risky for people with diabetes or high blood pressure.

DHEA

DHEA (dehydroepiandrosterone) is a hormone that's naturally produced by the adrenal glands. Levels of DHEA naturally drop after age 30. Some people take DHEA supplements in the hopes that DHEA will have health benefits and prevent some illnesses. However, the evidence is mixed.

Why do people take DHEA?

A number of studies have found that DHEA supplements may help people with depression, obesity, lupus, and adrenal insufficiency. DHEA may also improve skin in older people and help treat osteoporosis, vaginal atrophy, erectile dysfunction, and some psychological conditions.

Low DHEA levels are associated with aging and a number of diseases, such as anorexia, type 2 diabetes, and HIV. In older men, having low levels of DHEA is also associated with a higher chance of death. However, it's not clear that using DHEA supplements will help lower the risks of getting any diseases.

DHEA is used by some people who want to "reverse" aging and boost immunity, cognitive function, and muscle strength. For now, studies don't back up these uses. DHEA has been studied as a treatment for other conditions, ranging from cardiovascular disease to menopause to Alzheimer's. The results have been unclear.

How much DHEA should you take?

There is no standard dosage of DHEA. Some studies have used capsules dosed between 25 and 200 milligrams a day, or sometimes even higher, but it depends on the medical conditions being treated. Ask your doctor for advice.

Can you get DHEA naturally from foods?

There are no food sources of DHEA. The body manufactures DHEA naturally in the adrenal glands.

What are the risks of taking DHEA?

Side effects. Most side effects are mild, like headache, fatigue, insomnia, and congestion. Because DHEA affects hormone levels, it can cause other symptoms. Women may have abnormal periods or mood changes. They might also take on masculine characteristics, such as facial hair or a deeper voice. Men might develop more breast tissue, high blood pressure, and other problems.
Risks. Using high doses of DHEA may not be safe. People who have heart problems, liver disease, diabetes, high cholesterol, thyroid problems, polycystic ovary syndrome, and a history of clotting problems should not use DHEA. DHEA may increase the risk of some cancers that are affected by hormones, like cancers of the breast, ovaries, and prostate.
Interactions. If you take any medications regularly, talk to your doctor before you start using DHEA supplements. They could interact with blood thinners, anticonvulsants, hormone therapy, and drugs for diabetes and heart or liver problems.
Because DHEA is a powerful hormone, it is not recommended for children or for women

ashwagandha

The root and berry of the ashwagandha plant are a traditional Ayurvedic medicine in India.  Ashwagandha is used as a tonic (it is sometimes referred to as the “Indian ginseng”) to improve physical and mental health and to treat a number of specific conditions.

Why do people take ashwagandha?

There's some early evidence that ashwagandha affects the immune system and helps reduce swelling. However, the practical benefits and risks for people aren't clear yet.

One study found that a compound containing ashwagandha helped relive osteoarthritis symptoms. It's not clear which of the ingredients had the benefit since ashwaganda is traditionally used in combination with other herbs. Ashwagandha might help lower blood sugar in people with type 2 diabetes and lower high cholesterol. Since ashwagandha has sedative effects, it could help ease anxiety and stress. There is some preliminary research that it may help with epilepsy and memory loss, but these results are too early to say for sure if it could benefit humans.

Some lab tests of cancer cells have found that ashwagandha might slow down their growth. Animal studies have found that ashwagandha could boost the effects of radiation therapy. However, these are early results. It isn't known if ashwagandha will help people with cancer.

People use ashwagandha for other health conditions, including anemia. It is high in iron and has been shown to help increase hemoglobin levels. For many of the other purported uses, there isn't evidence to support ashwaganda’s benefits.

How much ashwagandha should you take?

There is no standard dose of ashwagandha. Some people use between 1 to 6 grams of the whole herb daily. Others mix 3 grams of ashwagandha powder in warm milk. There are also standardized extracts available. Ask your doctor for advice about forms of ashwagandha and doses.

Can you get ashwagandha naturally from foods?

In some parts of the world, people eat ashwagandha shoots, seeds, and fruit. Some make tea by boiling ashwagandha roots for 15 minutes.

What are the risks of taking ashwagandha?

Side effects. Since ashwagandha has not been well-studied, we don't know all of its side effects. Large doses can cause upset stomach, diarrhea, and vomiting. Ashwagandha could cause more serious side effects in some people, including abnormal heart rhythm, breathing problems, sedation, low blood pressure, and kidney damage.
Risks. Talk to a doctor before using ashwagandha if you have any health conditions, like cancer, diabetes, thyroid problems, bleeding disorders, ulcers, lupus, multiple sclerosis, or rheumatoid arthritis. Ashwagandha might interfere with thyroid tests. Stop taking ashwagandha two weeks before surgery.
Interactions. If you take any drugs or supplements regularly, talk to your doctor before you start using ashwagandha supplements. They could interact with sedatives, blood thinners, thyroid supplements, drugs that suppress the immune system, and medicines for anxiety, high blood pressure, and diabetes. Ashwagandha might also interact with supplements that cause sleepiness, like St. John's wort, kava, valerian, and others.
Given the serious risks, women who are pregnant or breastfeeding should not use ashwagandha. 

omega3 fatty acid

Omega-3 fatty acids are key for normal development and growth. Omega-3 supplements have also become one of the most popular supplements in the U.S. They're used to prevent and treat a number of serious diseases. Since the human body cannot make omega-3 fatty acids, we have to get them from our diet. Lack of dietary intake of omega-3 fatty acids and too much intake of omega-6 fatty acids is believed to be a significant contributing factor in many disease states.

Why do people take omega-3 fatty acids?

Studies show strong evidence that omega-3 fatty acids from fish oil can lower blood pressure and triglyceride levels. People who have had a heart attack and are treated with omega-3 fatty acids have a lower risk of having further heart attacks. Omega-3 fatty acids may lower the overall risk of death from heart disease. There's also good evidence that diets high omega-3 fatty acids help with rheumatoid arthritis.

Omega-3 fatty acids have been studied in many other conditions. They include asthma, cancer, depression, psoriasis, and inflammatory bowel diseases such as Crohn's disease and ulcerative colitis. While some of these studies have been promising, they're still inconclusive.

The different types of omega-3 fatty acids can be confusing. There are the fish oils, which contain docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA.) Then there are the plant sources with alpha-linolenic acid (ALA), which is converted into omega-3 fatty acids in the body.

Studies have generally used fish oils as the source for omega-3 fatty acids. While plant sources with ALA may have the same benefits, less is known about them. For now, fish oils with DHA and EPA have the more established benefit.

How much omega-3 fatty acids should you take?

There are no standard doses for omega-3 fatty acids. The American Heart Association recommends 1 gram per day of EPA+DHA for people with heart disease. Higher doses -- between 2 to 4 grams per day -- are used to lower triglycerides. If you need to take omega-3 fatty acid supplements, ask your doctor what dosage you should use. Children shouldn't use omega-3 fatty acid supplements unless a doctor suggests it.

Can you get omega-3 fatty acids naturally from foods?

Good food sources of omega-3 fatty acids include:

Coldwater fish, like mackerel, tuna, salmon, and sardines
Cod liver
Flaxseed and canola oils
Soybeans and tofu
Walnuts
The American Heart Association recommends that people eat fish at least twice a week to increase their intake of omega-3 fatty acids.

Eating fewer foods with omega-6 fatty acids -- like some meats, eggs, and oils -- can also improve the ratio of omega-3 fatty acids in the blood, effectively raising the concentration or levels in the body. Many people in the U..S eat diets that have 10-25 times as many omega-6 as they do omega-3 fatty acids. This imbalance may play a role in the onset of many diseases. 

alfa lipoic acid

Alpha-lipoic acid is an antioxidant that's in many foods, and it's made naturally in our bodies. For many years, high doses of alpha-lipoic acid supplements have been used in parts of Europe for certain types of nerve damage. Studies suggest that they might also help with type 2 diabetes.

Why do people take alpha-lipoic acid?

We have strong evidence that alpha-lipoic acid supplements help with type 2 diabetes. Several studies have found that they can improve insulin resistance. Studies also found that alpha-lipoic acid supplements can help with neuropathy -- nerve damage -- caused by diabetes or cancer treatment. They seem to reduce symptoms like pain, tingling, and prickling in the feet and legs. It may also help protect the retina from some of the damage that can occur in people with diabetes.

Although these uses are promising, diabetes and cancer obviously need proper medical treatment. So don't treat yourself on your own with supplements. Instead, see your doctor and ask if alpha-lipoic acid might help.

There's some early evidence that long-term use of alpha-lipoic acid might help with the symptoms of dementia. Other studies suggest that an alpha-lipoic acid cream might help skin damage related to aging. However, more research needs to be done.

Alpha-lipoic acid has also been researched as a treatment for many other conditions. These include Amanita mushroom poisoning, glaucoma, kidney disease, migraines, and peripheral arterial disease. So far, the evidence is not clear.

How much alpha-lipoic acid should you take?

Because alpha-lipoic acid is an unproven treatment, there is no established dose. However, studies have used between 600-1,200 milligrams daily for diabetes and neuropathy; one review concluded that the evidence is convincing for the use of 600 milligrams daily for three weeks on symptoms of diabetic neuropathy. Some studies have used intravenous alpha-lipoic acid instead of oral supplements.

Can you get alpha-lipoic acid naturally from foods?

Many foods contain alpha-lipoic acid in very low amounts. They include spinach, broccoli, yams, potatoes, yeast, tomatoes, Brussels sprouts, carrots, beets, and rice bran. Red meat -- and particularly organ meat -- is also a source of alpha-lipoic acid.

What are the risks of taking alpha-lipoic acid?

Side effects. Generally, side effects are uncommon. These supplements could cause nausea, dizziness, or a rash. Topical alpha-lipoic acid can irritate the skin.
Risks. Because alpha-lipoic acid can lower blood sugar, check with a doctor before using it if you have diabetes. Your doctor might want to test your glucose levels regularly while you use alpha-lipoic acid supplements. If you have thyroid problems, a thiamine deficiency, or any other medical issue, talk to your doctor before you start taking alpha-lipoic acid supplements.
Interactions. If you take any medicines or supplements regularly, see your doctor before you start using alpha-lipoic acid. People with diabetes need to be especially careful. Using it along with diabetes drugs could make blood sugar levels drop too low. Alpha-lipoic acid might decrease the effect of chemotherapy drugs. It could also interact with antibiotics, anti-inflammatories, tranquilizers, vasodilators, and drugs for osteoarthritis.
Given the lack of evidence about its safety, alpha-lipoic acid is not recommended for children or for women who are pregnant or breastfeeding.

basic nurrition( carb,protien,fats)

Carbohydrates:

         Carbohydrates are the primary source of natural energy for the human body.   Insulin is produced by the body when the pancreas burn carbs and insulin is elementary for the body since it helps the body in getting the much needed energy.   Insulin breaks carbs into suitable substitutes and stores them either as fat or in the muscles.   The storage is dependent upon how one utilizes the energy derived from carbohydrates.   Insulin also helps in grabbing proteins (amino acids) and helps in storing the amino acids inside the muscle cells.     This not only helps in growth, but also helps in recovery of the fatigued muscles.    Therefore, insulin plays a major role in muscle building and the production of insulin is directly triggered by ingestion of carbohydrates in the body.

         Although carbohydrates are important for insulin production, yet a high carb diet may lead to excess insulin being produced, which in turn leads the body into storing every part of your diet as fat.     More the insulin, more your body tends to get fatter.    Lower insulin levels on the other hand might result in your body not being able to utilize the amino acids for proper growth.   Thus, the right amount of carb intake is elementary for a proportionate body building.

         Carbohydrates are broadly classified into two types- simple carbs and complex carbs.     Complex carbs are relatively more difficult to break down and take time to be broken down thus, giving timed energy.    Simple carbs give immediate energy as they are easier to break down.     Normal meals should mainly consist of complex carbs but breakfast and post-workout meals should have an abundance of simple carbs.      The reason is simple- when the body is depleted of energy (in the morning or post workout), it requires instant energy to rebuild its internal glycogen levels and therefore, you should always stick with simple carbs.     Complex carbs should be thrown out proportionately during the meals in order to give your body a sustained and prolonged energy boost throughout the day.

         Complex carbohydrates include starchy edible stuff like potatoes, rice, wheat flour etc. and some green vegetables.   Simple carbohydrates consist of fruits like apples, bananas and orange.     Mix and match the quantities to suit your body's needs and your workout timings.

Proteins:

         Even if you are a beginner at bodybuilding, you would have definitely heard a lot about proteins and how they are the building blocks of the body.   The fact remains that each and every tissue of the human body is made up of proteins and therefore, if you are looking to increase lean muscle mass- you ought to increase the protein intake in your day to day meals. Having said that, it is not as simple as it sounds.   Proteins and carbs work in tandem.   Carbs give the body the energy to convert protein into muscle while proteins help in the timing of carbs- thus providing all throughout the day.   Besides, having proteins increases the metabolism of the body by up to 15% at a time and this is a very significant figure for those looking to burn fat and increase lean muscle mass.

         The equation for protein consumption is simple.    For every pound of your weight, you should consume 1 to 1.5 grams of protein.     For  instance,  if  you  weight  200  pounds,  you  should consume about 175 grams of protein everyday.     More than that might get converted into fat and lower protein levels will not give optimal results.   Therefore, measuring and timing are the two most important aspects of maintaining a balanced protein diet.   As a thumb rule, you should consume an equitable amount of carbs as well- this aids in protein synthesis.

         Remember- carbs and proteins should always work in tandem rather than contradicting each others' effects on the human body. Eggs, chicken, turkey, fish and bacon are good examples of proteins.     Mix and match with other meat types to get the required amount.


Fats:

         This  is  where it  gets  tricky.     The  main  purpose  of  a bodybuilding  diet  is  to  increase muscle.    Some people have a notion that the best way of doing it is by reducing the fat intake- and this notion, our dear readers, it dangerously convoluted!

         Fats aid in hormonal reactions, they help in keeping the joint lubricated and their absence makes the body look out for fats.    This will results in all of the food you consume to be accumulated as fat, which would hamper testosterone production in the body- thereby hampering the whole process of muscle building.    You might end up loosing weight and this will be counter productive to your over all bodybuilding regimen.    Therefore, in order to have a balanced metabolism running, you should always look towards including healthy fats in your diet.    Fats are broadly classified into three types- saturated, monosaturated and polysaturated.

         Saturated fats are the primary culprits behind heart related diseases, including high cholesterol levels and heart attacks. Saturated fats are found mostly in red meat and hydrogenated vegetable oils- mainly constituting packaged food.    If there is something you really need to avoid when it comes to fats- its saturated fats.

         Polysaturated fats have no effect on body cholesterol levels and are therefore the better of the three types of fats.   These are mostly found in vegetable oils that do no get hydrogenated to saturated fats.   Common examples include sunflower, soybean and cottonseed oil.

         The best of the three fat varieties is monosaturated fats.   These fats help in increasing the levels of �good� cholesterol in the human body.    These might have antioxidant properties as well- something that really aids in establishing a healthy metabolic rate. When combined with protein shakes and carbohydrates (like wheat bread) monosaturated fats can really give your cardiovascular system a positive boost up.   Some common sources of monosaturated fats include fish, flaxseed oil, olive oil and peanut butter.

weight lose drugs

Weight loss i.e. reducing extra fats or body weight is important for living a healthy and controlled life.   The methods used by bodybuilders for achieving their desired weight loss are: dieting, training, steroids and supplements.   All these combined with enormous motivation result in an amazingly built body with no excessive fat.

         Steroids help bodybuilders to maintain weight loss by repartitioning body fats. Various anabolic androgenic steroids aid in reducing excessive weight and increasing lean body mass. These steroids are also useful in building strong muscles and strengthening the stamina.

         Bodybuilders also control their proteins and carbohydrates intake when they're on their weight loss cycle.

         Training is the most important component of weight loss as it's great for burning calories. During bodybuilding training, the body is forced to utilize the stored fat which results in a good weight loss.

         Weightlifting is also very helpful in this regard and bodybuilders can acquire a maintained and desirable physique by weightlifting 4 to 6 times a week. In addition to it, five to six cardio workouts every week for 30 minutes each can be really beneficial for losing excessive fats.

         Cardio workouts include: biking, running and brisk walking etc.

         Various supplements also aid in the phase of weight loss. Bodybuilders require supplements in order to meet their high protein needs. Protein powders are found pretty useful in this regard, as they are effective in attaining sufficient protein levels. There are some controversial supplements too which are not recommended to use as their side effects mostly overcome their benefits.

Clenbuterol

         Clenbuterol drug is prescribed to the asthma patients as a treatment to the disease. More often, it is used to enhance weight loss or as a performance enhancement drug, mostly utilized by athletes and body builders. This drug is identified as sympathomimetics, which implies that it directly affects the nervous system to execute its performance enhancement function.

         Clenbuterol directly affects the beta-2 sympathomimetics receptors along with the beta-1 receptors. These beta-1 receptors directly influence the cardio levels in such a way that it affects the body activity. Clenbuterol performs the same function as performed by epinephrine and generally affects the human body by carrying out the following actions:

�        Stimulates the receptors in such a way that it enhances the aerobic activity of the body.
�        Quickens the Central Nervous System of the human body.
�        Increases the blood flow in the arteries thereby increases the blood pressure
�        The transfer of oxygen is also enhanced
�        Helps in enhancing the Body Mass Index of the body by efficiently increasing the metabolism rate of the body.
�        At the same time it also helps in loosening up of the muscles.

         As mentioned above, it increases metabolism rate thereby blood pressure goes high.  This means that the body mass index is increased and at the same time body fats are burned due to increased blood activity.

The side effects of Clenbuterol includes: hypertension, hypersensitivity, acute myocardial infarction etc. Clenbuterol is banned in many States due to its harmful effects.

Cytomel T3

         Cytomel T3 is a synthetic thyroid hormone, That is especially popular among body builders to burn fat.  Cytomel T3 however is not directly produced by the thyroid; in fact it is converted into T4 hormone to carry out its function.

         Cytomel T3 is a thyroid agent which directly affects the mitochondria, often referred to as the powerhouses of the cells, to perform its activity enhancement function. It stimulates mitochondria to increase the amount of ATP produced which in turn increases the production of energy in the human body.  This means, respiration activity is increased to produce more heat in the body.


         Following are some of the advantages of the drug:

�        Enhances metabolism rate reducing weight effectively
�        Helps in breaking down of proteins more efficiently to produce high energy
�        Keeps a hormonal balance in the body
�        Reduction of Goiter is an apparent affect of this drug

Body builders utilize Cytomel T3 because of its property of eradicating �sticky fats� from the body, thereby helping reduce weight, but not the body mass index, efficiently.

         The starting dosage of Cytomel T3 must be low; 25mcgs per day is enough in the start which can gradually be increased as the days pass by.

Over dosage of this prescription is strictly prohibited.  It should not be taken for more than five weeks after which it will start affecting the thyroid gland.

         As this is an addictive drug, the dosage must be reduced gradually. Side effects of this Cytomel T3 include: headache, insomnia, diarrhea, sudden weight loss, fever, heat sensitivities and nervousness.

Xenical

         Xenical is a drug prescribed to obese people which helps them lose all the extra fat from the body.   This weight losing drug is especially prescribed to people having health issues like diabetes, blood pressure or high cholesterol.

         Xenical is however most popular amongst the body builders who take this drug as a dietary supplement along with their workout routine.

         The main function of this supplement is to absorb the fats and keep away from accumulating inside the body. This drug is basically a gastrointestinal lipase inhibitor which prohibits the fats from settling inside the body, with an absorption rate of thirty percent.

         When taken along with hard core exercise and a low fat routine, this prescription is reported to give the best results.

Before using this drug, it is advised to consult a medical practitioner to avoid any kind of complications. However, as a general pattern, it is taken one hour after the consumption of a meal containing fats. Body builders are advised to take it three times a day as their supplement routine.

         Following are some of the apparent advantages of using Xenical:

�        Reduces weight up to 10% which is the reason why it is one of the most recommended drugs for body builders.
�        Helps in lowering blood pressure and the sugar level.
�        It is perfectly healthy for the digestive system with no side effects on cardiovascular system
�        This drug is non-addictive.
�        Tolerability level of this prescription is also high.

         Xenical comes with many side effects which include: stomach pain, diarrhea, nausea, rectal pain or sometimes loss of appetite. Other complications include fever, chills or even flu. Teeth problems are also expected along with minor skin rashes. Those who are already on other drugs like insulin or Neprol should also consult with the physician to confirm the compatibility of the medications with this drug. Only those who are above 18 are eligible to take Xenical.
Reductil

         Commonly known as sibutramine, reductil is considered highly effective in treating obesity.  This drug works in two productive ways; first it builds a feeling of fullness so that the patient feels satisfied in a flash even after an intake of little portions of meal and it also reduces the frequency of cravings for unhealthy food. Secondly, it aids in restraining the metabolism of the body from slowing down.

         The most active ingredient found in reductil is sibutramine hydrochloride monohydrate which is considered efficacious for reducing weight.  The working of reductil is different from traditional weight loss pills as it operates by obstructing the re-uptake of a neurotransmitter known as serotonin.  It results in the presence of a greater quantity of serotonin in the brain that is linked with smaller appetite.

         Reductil is found in five, ten and fifteen milligrams doses and is only taken orally. It is mostly recommended to people who have tried different weight loss methods but nothing worked and having body mass index BMI of over 30 kg/m2. Not every person using reductil report side effects but some of its common side effects are: nausea, hot flushes, headache, insomnia, constipation, sweaty hands and dry mouth etc. This drug is not considered an addictive medicine as it is licensed to use for long durations for treating obesity.

Sibutramine

         Sibutramine, a medicine which has been withdrawn from the U.S and other regions market from October 2010, was primarily used to assist overweight people in losing weight by adjusting neurotransmitters inside the brain.

         Neurotransmitters are defined as chemicals generated and released through nerves for communicating with other nerves. The neurotransmitters released may stick to other nerves or may be absorbed again by those nerves that usually release them. This processed is called reuptake. Thus, sibutramine used to obstruct reuptake of serotonin, norepinephrine and neurotransmitters dopamine. This obstruction of the reuptake of neurotransmitters alters neurotransmitters balance inside the nerve cells which affects the interaction and function of the nerve.

         Sibutramine belongs to the �appetite suppressants� class of medications that help in reducing the cravings and hunger through alteration in the appetite control centers present in the brain.

         Sibutramine was considered an effective drug for weight loss when taken with a healthy low calorie diet and exercise. It was also recommended for treating obesity related to high cholesterol, diabetes and high blood pressure.

         This medicine was not commonly prescribed and people suffering from anorexia nervosa were not allowed to take it. Bodybuilders who used to take sibutramine were likely to achieve a reduction of 5 to 10% from their weight.

         The reason of its withdrawal was some of its side effects that were found potentially hazardous and life threatening.

Diaretics

         Diaretics also called water pills are medications that expel fluids from the body by increasing urination.  Bodybuilders who need to cut down more weight in a short span of time turn to diaretics as the less fluid they have in their body, the less they will weight, and also more muscle definition.

         There are several categories of diaretics but all of them work more or less differently.  Major over the counter diaretics work on the kidneys for expelling salts and water.  Other water pills increase blood supply to the kidneys and some drugs increase the filtration rate of the kidneys.

         Diaretics is also used for treating conditions such as high blood pressure, kidney diseases, heart failure and liver cyrrohsis, but it is being advertised more as a weight reducing drug to normal users.

         Diaretics is not considered a healthy way to reduce weight, as it is not proven to help in the fat reduction. This drug only aids in reducing the amount of liquid retained in the body. This weight loss is temporary and as soon as a user eats or drinks something, his body starts replacing the lost liquids, which results in a regain in his weight.

         Other than that abusing diaretics may result into life threatening conditions like dehydration and critical potassium deficiencies. Moreover, some users also experience cramping or weakness of muscles, irregular heartbeat, fatigue and nausea.

prohormones and bodybuilding

Prohormone supplements are anabolic precursors that act as anabolic steroids and enhance the growth and development of muscles in the body.   These supplements are generally used by weight trainers or body builders to enhance muscle mass.

         Usually, prohormone supplements lack only one molecule to be equivalent to anabolic steroids.  Once these supplements are digested, and the enzymatic process takes place, the missing molecule is introduced in the body resulting in an increase in the anabolic hormones in the blood stream.  This facilitates a chemical reaction that helps to burn the extra body fat and nutrients and building muscle mass.

         Due to the limited amount of enzymes available in the body, the result of prohormone supplements may be restricted.  When the body gets short of the enzymes used to break down hormones, the performance of the supplements becomes reduced.

         Androstenedione is a prohormone supplement which is an antecedent for testosterone.     Similarly, DHEA or dehydroepiandrosterone is a precursor to many other hormones in the body and is typically used to increase athletic performance, enhance strength, support weight loss and also develop cognitive ability.

         Some people may believe that the usage of prohormone supplements is extremely beneficial without any side effects, however, prolonged usage results is many side effects and various organ complications.

         Excess use or misuse of prohormone supplements may result in liver complications.  Moreover, prolonged use may also lead to renal failure and may also affect fertility in the long run.  Extensive use causes hair loss, acne and baldness as it eventually lowers the production of testosterone in the body with the passage of time.

         In females, the abuse of prohormones may lead to the development of masculine features such as increased facial growth or deepening of voice. This occurs due to the increase in testosterone production in women through the usage of prohormone supplements. Therefore, before taking any type of prohormone supplement, it is recommended to consult a doctor.

         Considering these complications and the misuse of steroids and prohormones by many athletes, some prohormone compounds were banned under the Anabolic Steroid Control Act of 2004.

         Recommended use of prohormones is after the age of thirty. People below twenty one should not even think about using them.

Prohormone Benefits

�        Muscle growth: They help in increasing the muscle mass significantly and make the body look bigger.
�        Muscle strength: Prohormones are popular for enhancing muscle strength.
�        Appetite: Increased appetite is another benefit of using these supplements.
�        Recovery time: In athletes, the use of prohormones enhances the recovery time.

Harmful Effects of Prohormones

         The side effects of using prohormone usually vary with the prohormone used.  There are a number of common harmful effects:

�        Liver function: Prohormones are said to be stressful for the liver.
�        Hair loss: Imbalance of these can result in irrecoverable hair loss.
�        Bad cholesterol: An increase in blood cholesterol level may occur.
�        Acne: This is a side effect common to most steroids and prohormones.
�        High blood pressure: Problems like high blood pressure and hypertension may occur.