Advanced Fat Loss Techniques

May 2, 2012

Advanced Fat Loss Techniques

Struggling to lose that last bit of bodyfat, or looking to drop as much fat as possible in a short amount of time? Check out the tips below!

Calorie Cycling

By constantly changing the intake of your nutrients, your body is forced to adapt to the changes by keeping metabolism high and burning optimal levels of bodyfat. For a weekly cycle, try increasing your calorie intake on your major workout days (such as legs and back days), and decrease it on cardio-only days. This will signal your body to build more muscle and burn more fat, as it can’t get used to and adapt to a constant stream of nutrients. Start with a 10% increase/decrease, and adjust the frequency of your low calorie days depending on your results.

Workout Intensity

To keep the metabolism ramped up during weight training, try some intensity techniques. Decrease your rest periods between sets, superset two or three exercises (done back-to-back without rest), or throw in a short, high intensity cardio session (5-10 minutes) between exercises. These will all ensure your heart rate is kept up during the workout, and that your body is burning as much bodyfat as possible.

HIIT Training

High intensity interval training (HIIT) utilises different fuel/power mechanisms within your body, forcing it to adapt to different stresses. Studies have shown that HIIT burns more calories, and more calories from fat than the same length of training at a medium intensity. To incorporate HIIT training, start with work:rest periods of 30:60 seconds, and perform 15-20 minutes per workout. As you get fitter, adjust the ratio of work:rest, and aim for 2:1.

Macronutrient Separation

Many researchers believe that there is a greater tendency for the body to store fat if carbohydrates and fats are consumed at the same time. To combat this, make sure you eat either Protein + Carb meals (best consumed in the morning or around workouts), or Protein + Fat meals (at other times). This will ensure the carbs are used as energy and will not promote further bodyfat gain.

High Protein

Don’t forget to eat a diet high in protein. This will help keep hunger at bay, feeding your muscles and stopping them from deteriorating whilst you are dieting. There are a number of great protein powders available to buy. If you would like more information and a brief review on a new protein powder supplement, created by Mr Gaspari – Myofusion Probiotic Series, click here.

Yours in health,

Protein King

The advice in this article is to be used as a guide only and is purely the opinion of the author. No advice given is to be taken instead of advice from a qualified healthcare professional.

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Muscletech Neurocore Review

May 1, 2012

Muscletech Neurocore Review

Muscletech’s launch into the world of concentrated pre-workout powders comes in the form of Neurocore – a ‘Super-Concentrated Pre-Workout Stimulant’. It certainly is concentrated, at only 3.9g per serve – and none of it is wasted on fillers or sugars. It’s all active ingredients.

Ingredient Highlights

  • Creatine HCl – a concentrated form of creatine found in Con-Cret, a much lower dose is needed to achieve the same results as creatine monohydrate
  • Beta-Alanine – Muscletech Neurocore provides 3.2g of beta-alanine at the full serving size of three scoops, the clinically proven dose
  • Citrulline – increases recovery and ATP production in muscles

Taste and Mixability Available in Grape or Fruit Punch flavour, Muscletech Neurocore tastes good without being amazing. The tiny serving size mixes easily into any amount of water.

Strength With 110mg of caffeine and 177mg of geranium extract per scoop, Muscletech Neurocore is one of the more powerful pre-workout powders. At the full serving size of three scoops, you are getting 3.2g beta-alanine, 3g l-citrulline, 3g of creatine hcl, which are extremely potent doses. You will definitely feel the stimulants working at the full three scoops.

Value At less than $1/scoop, Muscletech Neurocore is great value for those looking to kickstart their workouts. Protein King has everyday low prices on all Muscletech products!

Final Word For less than $1 a serve, you wont find a more potent pre-workout. While it doesn’t contain all the beneficial ingredients of Superpump MAX or Assault, Muscletech Neurocore can hold it’s own as one of the better concentrated pre-workout products.

Yours in Health,

Protein King

The advice in this article is to be used as a guide only and is purely the opinion of the author. No advice given is to be taken as a replacement for advice from a qualified healthcare professional. Prices are subject to change.


Ladybird Carb Starve Snack Bars

April 30, 2012

Ladybird Carb Starve Snack Bars Review

Ladybird’s Carb Starve Snack Bars are a delicious and healthy alternative to tempting junk food. With Choc Nut and Choc Crunch flavours, and a 30g serve size, Lady Bird Carbstarves are a guilt free snack not just for the ladies.

Ingredient Highlights

  • Slow-digesting protein blend of whey protein concentrate, calcium caseinate, milk protein concentrate and soy protein isolate
  • Only 3.5g of fat and 1.5g of carbohydrates per bar
  • Added vitamins and minerals

Taste In one word: WOW! Ladybird Carbstarve Snack Bars don’t have the usual dry, bland flavour of most protein bars. Both the Choc Crunch and Choc Nut flavours are great, and they definitely taste like they are bad for you.

Strength Over 10g of protein and only 120 calories per bar makes for a great snack food!

Value Since Ladybird Carbstarve Snack Bars are only 30g each, a box of 15 will set you back less than $30. Protein King’s prices are always lowest!

Final Word The best tasting nutritional bar we’ve ever had, and has serious nutritional benefits! Ladybird Carbstarve Snack Bars are here to stay.

 

Yours in Health,

Protein King

The advice in this article is to be used as a guide only and is purely the opinion of the author. No advice given is to be taken as a replacement for advice from a qualified healthcare professional. Prices are subject to change.


BodyScience Bsc Hydroxyburn Pro Clinical Review

April 27, 2012

The new formulation of Hydroxyburn Pro Clinical improves on a great product in the original Hydroxyburn Pro, with a ’10 Phase Lean and Ripped Formula’. Hydroxyburn Pro Clinical contains a huge variety of ingredients, some of which are included for their ability to burn fat, shed excess water, control hunger and balance mood.
Ingredient Highlights
• African Mango extract – at 150mg/serve it is a clinically validated dose of an underused ingredient in the supplement world which has proven weight loss benefits
• B-Vitamins – included for a host of benefits such as increased metabolism, immune function and cancer fighting abilities
Taste and Mixability
Pro Clinical comes in a four flavours: Chocolate, Vanilla, Banana and Cherry Bite (which tastes like a Cherry Ripe!), and mixes nicely into a smooth shake.
Strength
Each serve provides 30g of whey protein, which is enough for most people. At the full serving suggestion of three serves per day, you will be getting 90g of protein, as well as clinically proven doses of other ingredients, such as over 100% of the recommended daily intake of vitamin B-12, 450mg of African Mango extract, and 525mg of Green Tea extract. If taken in conjunction with the Hydroxyburn Hardcore capsules, this is a potent combination.
Value
A 900g tub provides 20 serves, and a 3kg tub 67 serves – which should last 1-2 months for most people. At $54.95 for 900g and $139.95 for 3kg, Protein King has some of Australia’s cheapest prices!
Final Word
With some tweaks to the original Hydroxyburn Pro, the new Clinical formula covers all the bases of fat loss, from thermogenic ingredients, to diuretics, to appetite suppression. BSc Hydroxyburn Pro Clinical promises to ‘make your fat cry’!

Yours in Health,
Protein King
The advice in this article is to be used as a guide only and is purely the opinion of the author. No advice given is to be taken instead of advice from a qualified healthcare professional. Prices are subject to change.


Gaspari SuperPump MAX Review

April 26, 2012

With the recent emphasis on concentrated pre-workout powders, it is encouraging to see a new product counter the trend and release a fully dosed supplement. Gaspari’s new SuperPump MAX claims to be the ‘concentrate killer’; instead of relying on stimulants such as high caffeine or DMAA doses, supplying full clinical doses of key ingredients such as Leucine and L-Citrulline.

Ingredient Highlights

  • Branch  Chain mTOR Stimulation Blend – although the exact ratios of the three BCAA’s are unknown, 2g of Leucine per scoop of MAX is an important benefit of this product that the concentrated powders cannot include in their products. At the full dosage of 3 scoops, MAX will provide almost as many BCAA’s as many standalone amino acid supplements.
  • Nitric OxiENDURANCE Complex – the combination of L-Citrulline (rather than arginine) and Carnipure will promote strong levels of Nitric Oxide production
  • PhosphoDRIVE Signalling Complex – combining Creatine Monohydrate with Magnesium-Creatine Chelate promotes better performance than creatine alone and increases muscle cell hydration

Taste and Mixability
With eight flavours to choose from, there is something for everyone. We liked Pink Lemonade best. At only 16g per scoop, the powder dissolves easily into 300ml of water.

Strength
At the minimum dose of one scoop, SuperPump MAX might not give you the jitters like a concentrated product would. At the full three scoops, you are getting a good amount of caffeine, and unless you have a super high caffeine tolerance, you will be feeling it. Even at the lowest dose, you are getting good amounts of key ingredients.

Value
One tub of SuperPump MAX has 40 x 16g scoops, which will power 40 workouts at the recommended serving size. At three scoops per serve, you are getting around 13 workouts out of the tub. Most people will use one-two scoops per workout which should last at least a month. At Protein King’s price of $49.95, it is great value.

Final Word
The ingredients in SuperPump MAX suggest you will not only have a great workout, but you’ll get the further benefits of delayed muscle soreness, faster recovery and higher strength levels that they provide. Could this be the ‘concentrate killer’ it claims to be? We think so.

Yours in Health,

Protein King

The advice in this article is to be used as a guide only and is purely the opinion of the author. No advice given is to be taken instead of advice from a qualified healthcare professional.


How to Get Lean!

April 19, 2012

Whether it’s for an upcoming special event, to make a change in your life or if you just want to look and feel healthy, most of us want to have low bodyfat levels and good muscle size and tone. Follow these tips below to kickstart your way to that lean, athletic physique you’re looking for!

Diet
Without a doubt, this is the most important piece of the puzzle. Without a great diet, the hours of training and hundreds of hard earned dollars spent on supplements will be wasted. A healthy diet is key to ensure so many of the body’s functions are supported, especially during periods of strenuous exercise. A good diet will result in better athletic performance; better moods; improved sleep quality; enhanced body composition, as well as joint, heart, skin and overall bodily health.

Carbohydrates

These are not the enemy! Carbohydrates are vital for many bodily functions, and are the body’s preferred energy source. The key to carbohydrate consumption during diet periods is to use it as close as possible to when the body needs it. The best times to consume carbohydrates are first thing in the morning, as well as before, during and immediately after your workouts. This will ensure the carbs are used to fuel/replenish the body’s energy stores rather than being stored as fat. The body’s preferred carbohydrates are complex carbohydrates, which are slower digesting and give the body a steady release of energy. Go for brown rice, oats, quinoa, green vegetables, sweet potatoes, berries and a little fruit. Aim for approximately 2.5 grams of carbs per kg of bodyweight per day.

Protein

Important for rebuilding muscles damaged during exercise, preventing muscle breakdown, increasing strength, helping burn body fat, and a host of other reasons, adequate protein consumption is vital. Good sources of protein are lean animal meats such as chicken breast, rump steak, as well as fish, eggs, beans, lentils and protein powder. Aim for 2.5 grams of protein per kg of bodyweight per day.

Fats

A common mistake people make is thinking that dietary fat and body fat are the same thing. This is not true at all, as fats consumed in food must undergo a number of processes in the body before it is stored as body fat. There are a number of fats that are very beneficial, especially for joint, heart and brain health. Go for fats from olive oil, avocado, nuts, seeds as well as a little from animal meat (such as those in lean cuts of red meat). Aim for 0.5 grams of fats per kg of bodyweight per day.

Training
The next key to achieving a lean physique is training. Another mistake many people make when dieting is to do huge amounts of cardio without any weight training. The result is that the body stops burning bodyfat and starts burning muscle for fuel, resulting in a ‘skinny fat’ look. Resistance training is extremely important when dieting, as it promotes an increased metabolic rate and allows more food to be used for energy than storage. Cardio is definitely important, though, and should be used in conjunction with weight training to achieve a lean, muscular look. As a guide, shoot for 3-5 days of heavy weight training sessions of no more than an hour, utilising compound moves such as squats, deadlifts and presses which stimulate more muscle growth than smaller, isolated exercises. Start with 3-4 days of cardio – 20 minutes at a moderate/high intensity should be enough to start, and adjust the frequency/duration depending on how much fat you are losing. Where possible, try to do cardio away from your weight training – later/earlier in the day, or on a separate day altogether if possible.

Supplements
The final piece to the fat loss puzzle lies with supplements. On their own, supplements might not make much difference to your body composition, your energy levels, your strength levels etc. But combined with the correct diet and training principles, they can have a great effect. Here are some key supplements for someone who is looking to get lean:

Protein Powder

It’s extremely difficult to achieve your daily protein needs from food intake. For the average 90kg man, we recommend 200-300 grams of protein per day. Protein powders make reaching these numbers much easier. Opt for a lean protein powder, with as little sugar/carbohydrates as possible (carbs are much better consumed in food form), and use first thing in the morning and around workouts. For an extra fat burning kick, go for a protein with added fat burners. There are so many choices for where to buy protein – whether it is the local supermarket, chemist, supplement store or online. It can be daunting for a first time trying to find a good product. If you would like more information about where to buy protein, simply click the link and you will be taken to a comprehensive guide to supplements, and where to buy them.

Multivitamin

These are the ‘gap fillers’ for the nutrients we don’t get from our foods. It’s extremely difficult to eat enough fruits and vegetables to get all the vitamins and minerals into our bodies. This is where a good multivitamin can really help.

Creatine

A supplement supported by plenty of research, creatine is proven to help increase strength levels, speed recovery, build muscle, as well as many other functions. Contrary to what many people think, creatine will not make you bloated, and it might just do the opposite – pulling the water from under your skin and into your muscles for a ‘tighter’ look. Best of all, a good creatine supplement does not have to be expensive.

Fat Burners / Thermogenics

These can really help those looking to burn as much fat as possible, especially that ‘last bit’ of fat. A good thermogenic will provide a number of benefits, including an energy boost, appetite suppression, an increase in metabolic rate, and fat oxidisation (using fat as fuel). There are countless fat burners on the market, so be careful if you are sensitive to caffeine or other stimulants – you might want to go for one without many stimulants.

Here is a sample stack for Protein King’s Get Lean plan:

Protein – Bodyscience Hydroxyburn Pro Clinical

Multivitamin – Optimum Nutrition Opti-Men (for men) or Opti-Women (for women)

Creatine – MusclePharm Creatine

Fat Burner – Xenadrine Ripped or Redbak Hydroxyvenom (low stimulants)

Incorporate these tips and you’re on the road to getting that lean, defined and athletic physique!

Be sure to check back for our Advanced Fat Loss tips, and if you have any questions at all, email me at james@proteinking.com.au

Yours in health,

James

Manager
Protein King

The advice in this article is to be used as a guide only and is purely the opinion of the author. No advice given here is to substitute that of a medically trained professional.


Protein King’s Tips to BULK UP and GET HUGE!

March 17, 2011

Looking to bulk up?

Here is a rundown of what you need to eat to put on quality muscle, with as little body fat as possible.

Protein
Protein is made up of the amino acids required to repair damaged muscle tissue, and assist new muscle growth. An adequate protein intake when trying to add quality mass is essential, generally around three to three and a half grams of protein per kilo of bodyweight (around 250 grams for an 80kg person). The high protein foods you should be eating are lean chicken breast, lean beef, fish and egg whites. Eating this amount of food is not easy, and that’s where a good protein powder can help you to get sufficient protein in your diet.

Carbohydrates
Carbs are the body’s most convenient fuel source, and are essential for maintaining strength and energy levels. The majority of your carbohydrate intake should be from complex carbohydrates such as brown rice, pasta, oatmeal, sweet potato, white potato, whole grain bread, fibrous vegetables, beans and lentils. This will keep your insulin levels steady, maintaining energy levels throughout the day and preventing excess fat gain. Simple carbohydrates should only be consumed around workouts, especially immediately after, where they can help spike insulin levels and force nutrients into your muscles quickly. Simple carbs such as dextrose, maltodextrin and even table sugar work well immediately post workout. Aim for about five grams of carbohydrates per kilo of bodyweight (around 400g carbs for an 80kg person).

Fat
Adequate fat intake is essential for a number of reasons, including heart and joint health, boosting testosterone levels, and adding calories to a diet. The majority of fat intake should be poly or mono unsaturated fats, with a small amount coming from saturated fat. Good fat sources include olive oil, egg yolks, nuts, avocados and peanut butter. You should aim for about 1.5 grams of fat per kilo of bodyweight (120g for an 80kg person).

Bodybuilding Supplements
There are a number of supplements that can assist with a bulking diet:

Weight Gainer Powders
A convenient way of getting lots of calories into your diet, weight gainers are great for those who struggle to put on weight. Each product varies in the amount of carbs and protein in each serve. Generally the harder it is for you to gain weight, the more carbohydrates your weight gainer shake should have. Weight gainer shakes are best consumed around workouts, and first thing in the morning.

Creatine Supplements
Creatine can help you recover faster from workouts, increase strength and muscle mass. Take creatine before and after your workouts to help your muscle gains.

Preworkout Supplements
An N.O. booster, or pre-workout supplement helps promote bloodflow and the ‘pump’ throughout the body, delivering nutrients to the muscles, delaying fatigue and increasing recovery speed.
Sample Meal Plan

Meal 1
Weight gainer shake

Meal 2
3 whole eggs, 3 egg whites, 4 slices whole grain bread

Meal 3
½ cup (dry measure) brown rice, 200g chicken breast, vegetables

Meal 4
300g sweet potato, 200g fish, green salad

Meal 5
100g (dry measure) pasta, 200g chicken breast

Preworkout
N.O. supplement/creatine

Meal 6 (Postworkout)
Weight gainer shake, creatine

Meal 7
Large baked potato, 250g steak, green salad

Final tips

Combine this diet with a high intensity weight training program 3-4 days per week. Keep cardio to a minimum, and at low intensity on off days or after weight training.

Monitor food levels and be sure to increase/decrease food intake if you aren’t gaining weight or are gaining too much weight. Anything more than about 1kg gained per week will be too high a percentage of fat gain.

Keep cheat meals (junk food) to a minimum, but reward yourself with one or two treats a week.

Get plenty of rest. You do all your building outside of the gym, and especially while you sleep. Get as much sleep as possible, at least 7-8 hours per night.