“It is not the years in your life that count, but the life in your years!” just as “It is not the food in your life that counts, but the life in your food!”

Ageing is too commonly associated with weakness, wrinkles, grey hair, retirement, forgetfulness, frailty, nursing homes and death. The focus of doing the following exercises is to rebuild and maintain strength, health, independence and vitality for the longest possible time. In other words, having control of your destiny & your health.

“ At 20 years weight training is optional; at 30 years it’s advisable; at 40 years & older it’s imperative” – Clarence Bass
As we age the importance of strength training (anaerobic) is often overlooked, and thought of as something only top athletes do. Strength training has numerous benefits to your health:

Strength may not be a silver bullet, but of all the factors over which you have some control, it is a critical one for maintaining good health and mobility. Many of the aches and pains of old age can be averted not to mention more serious physical ailments such as heart attacks & strokes, arthritis, or a degenerative disk. With modern day technology our every day living is becoming easier and less effort is needed to do every day chores or work. This is why we need to take 10-15 minutes every second day to keep in good shape. Take your health into your own hands and live a more enjoyable life!

Please take note that the following exercises are suitable for most ages and strength individuals. If you are not presently weight training, start off with the easier exercises and use very light weights. You should consult your Doctor before beginning any exercise regime and Winning Performance cannot be held liable for any damage as a result of any of the following advice, we also cannot take any credit, both are in your sole control.

Abdominal Exercises – Upper, Lower & Obliques

1) Crunch - Upper Abdominal (see Figure 1)


Figure 1

Start with your back and feet flat on the floor, knees bent. With your arms folded across your chest or resting on the side of your temple, slowly lift you head & shoulders off the floor. Concentrate on using your stomach muscles to lift yourself. Do 15-20 crunches. Less stress lie on bed.

2) Seated Knee-Ups - Lower Abdominal

Sit, straddling an exercise bench. Place the buttocks fairly close to the end of the seat with your hands 6-12 inches behind the buttocks while grasping the sides of the bench. Incline the trunk backward at a 45-60 degree angle & place most of your weight on the arms. Hold the leg out almost level with the floor. When ready, inhale slightly more than usual & then hold your breath as you bend the legs & bring your knees toward the chest. When the knees are 6-12 inches in front of the chest, straighten the legs, return to the initial position & exhale. Once the legs are straight, repeat for the necessary repetitions. As you bring the knees up & down, be sure to keep the trunk stationary. Do 10-12 knee-ups.

3) Hip Lift All the exercises can be done with dumbells

Start by lying on your back, putting your hands under your buttocks. Lift your legs so that they are at a 90-degree angle to your body. Without moving your upper body, pretend you’re pushing your feet against an invisible & unmoveable ceiling. Do 10-15 hip lifts.

Legs Exercises - Quads, Hamstrings, Calves & Glutes)

1) Walking/Steps with dumbbells

A simple, yet effective way of increasing the intensity of your work out is to add weight. So the next time you go for a walk take along some light dumbbells. If you have stairs in your home or complex, walking up and down with light weights will help build and tone leg muscles.

2) Lunges - Quads, Hamstring & Glutes

This is a great exercise for over all leg toning. Stand with dumbbells in each hand, legs shoulder width apart. Now take a big step (lunge) forward, stepping out at a 45-degree angle. When lunging stop when there is a 90 degree angle between shin and thigh, added pressure can be put on the knee when the knee is in front of the shin. The back leg should be lowered but not so that it touches the floor. Now push hard with the front foot so you return to a standing position. Do as many as possible not exceeding 10 on each leg.

3) Romanian Deadlift - Hamstring (see Right)

Hold a light barbell or dumbbells at shoulders width. It is important to keep your back straight or even slightly arched back (not rounded). Start by standing up straight with legs slightly bent, bend over at the hips. Keep the weight close to the shins, stop half way down your shin, dropping the weight to the floor will strain the lower back. Do this 10-12 times, it may not feel as if it is working but you’ll feel it the next day!

4) Squats - Quads, Hamstring & Glutes (see below)

Figure 3

A very good exercise for building muscle. Firstly, take a pair of dumbbells and rest them at your side. Stand in front of a mirror as this will help you keep good form. Keeping your back straight, bend your knees until your thighs are parallel with the floor. If you find this too difficult either decrease the weight or go down as far as you are able. You may find that as you get used to this exercise, so you will be able to go lower. Try keeping you head level and when pushing up, push from the heels & not too much from the toes. If you are finding it difficult to balance or lift any weight, you can hold onto the bathroom rail and use only your body weight. Try doing 10-12 squats.

Arm Exercises – Biceps, Triceps & Forearms

1) Tricep Kickback –Triceps (see Figure 4)

Figure 4 – see chart page 7

Holding a dumbbell at your side, maintain a straight back & lean forward at your waist until your torso is almost parallel to the floor. Bring your upper arm behind your body as far as comfortably possible, keeping your forearm perpendicular to the floor. Contract your triceps to straighten your elbow and raise the weight. Make sure not to swing your upper arm or allow your torso to move during the exercise. Hold the weight at the top position momentarily, and then slowly control the descent. Do 8-12 kickbacks.

Figure 4

2) Push-Ups - Triceps, Shoulders, Back & Chest (see Figure 5)

Figure 5 – see chart page 7
One of the most commonly known exercises. The push up makes use of the triceps, shoulders, back and chest, depending on how far apart the arms are placed. Lie face down on the floor with your arms at your side, now push until your arms are straight. The wider the arms the easier the movement. Try doing between 10 & 20, if this becomes easy bring your hands closer together.

Figure 5

3) Biceps Curl/Hammer Curl - Biceps & Forearms (see Figure 6)

This exercise can either be done in a standing or seated position. Seen as though standing is more convenient, I will explain this version to you. Take you dumbbells and rest them at your side, with the palms of your hands facing forwards. Keeping the elbows as still as possible curl the dumbbell up towards your chest, squeezing the muscle at the top. Lower the weight to your side, to complete one repetition. The hammer curl is used to work both the biceps and forearms. Start with you arms at your side but this time have your palms facing in towards your thighs (like you would hold a suitcase). Curl the weight straight up and down again, keeping your elbows as still as possible. (A reverse curl can be done by turning your forearms over). Try doing 10-12 of either curls.

Figure 6

4) Barbell/dumbbell Wrist Curls - Forearms & Wrists

Figure 7 – see chart page 7
This exercise is great for strengthening the wrists/forearm region and increasing circulation to this area. Start by sitting on a bench or chair, rest your elbows (on a pillow if desired) between your legs. With your forearms over the side, facing upwards, take hold of the barbell or single dumbbell. Now lower your wrist and raise it right to the top. (A reverse curl can be done by turning your forearms over). Perform 12-15 reps with a light weight.

Back/Lats/Traps

Figure 7

1) One Arm Dumbbell Raises (see Figure 7)

Positioning a knee & the non-working hand on the bench (bed will do), grab a dumbbell off the floor. Keeping your back straight, lift the weight up to your side of your waist, pulling your elbow straight up & back. Let the weight down slowly to complete the movement, try a set of 10-12 reps.

2) Shrugs (see Figure 8)

Dumbbells at your side, let them rest at arms lengths with palms facing inwards. At the start position your shoulders should be as low as possible, now lift the dumbbells up towards your ears. Once your shoulders are as high as they can go, roll them backwards, when lowering the weight push your shoulder blades together to contract the trapezius muscle. It is important to focus on using the shoulders and not arms to lift the dumbbells. Start off with a light weight at first to get used to the exercise. Do 8-10 reps.

Figure 8

3) Bent Over Row (see Figure 9)

Stand with feet shoulder width apart, knees slightly bent and with a straight back bend forward at the hips (about 15 degree). Now with dumbbells at arms length, raise the weights to your belly button in a smooth motion. Try use the shoulders and elbows to lift the weight, at the top of the movement try getting your elbows as close together as possible. Breathing out, slowly lower the weight to the start position. Breath in and do another rep, try doing 10-12 reps.

Figure 9

Shoulders/Deltoid

1) Dumbbell Upright Row

Standing with your feet shoulder width apart, hold a pair of dumbbells against your thighs, palms facing your body. Bend your waist & knees slightly to take the pressure off your lower back. Take a breath of air and then lift the weight in a steady motion. Keep the dumbbells close to your torso until they reach chin level. Do 8-12 rows.

4) Standing Front Raises (see Figure 10)

Figure 10 – see charge page 7 max 5kg dumbbells
Standing, knees slightly bent, shoulder width apart and back straight, place dumbbells in front of you (palms facing thighs). With slightly bent elbows lift one dumbbell at a time, concentrate on using the shoulders to lift the weight. Stop once the weight is parallel with shoulders and then slowly lower the weight to starting position. Do 10-12 reps.

Figure 10

3) Standing Lateral Raise

Figure 11 – see chart page 7
Standing, knees slightly bent, shoulder width apart and back straight, place dumbbells together in front of you (palms facing each other). With elbows slightly bent, move the weight out to the side of you, concentrating on using your shoulders. Once the dumbbells reach a few inches above parallel, slowly lower the dumbbells to the starting position. Do 10-12 reps.

4) Dumbbell Overhead Press (see Picture Below)

This exercise can be done in a standing position or seated position (choose a chair that has back support). Lift the weight up to shoulder level, palms facing your shoulders. Make sure that your back is straight & has support. Push dumbbells up until weight is extended above your head, exhale and slowly lower dumbbells to the start position. Do 10-12 reps. This is an important exercise as it involves almost the entire upper body’s muscles.

Chest

Unfortunately training the pectoral muscle (chest) does in most cases require a bench or cable machine. There are however exercises that do incorporate the pectoral muscle, two examples are push-ups and standing front raises. Should you be in possession of a bench you will be able to do the following exercises that specifically target the pectoral muscle.

1) Dumbbell Bench Press

Lying on a flat bench or inclined bench, hold a pair of dumbbells with your palms facing your feet. Lower the weights to each side of your body and stop when you elbows are in line with your shoulders. Now push up in a smooth motion until your arms extended, breath and then lower the weight. Do this for 10-15 reps.

2) Dumbbell Flye (see Figure 12)

Lying on a bench, hold a pair of dumbbells directly above your chest, palms facing each other. Lower the weights, keeping your elbows slightly bent. Stop when your elbows are in line with the shoulders, then move the weights up to meet at the top again. The motion that you are striving for, resembles hugging a tree trunk. Do10-12 reps.

Figure 12 – max 5 kg dumbbells

Exercise builds muscle, endurance, power and speed plus brain power. Recent studies at the University of California, Irvine for brain aging and dementia found rats that run 6 miles a day, produce higher levels of brain neuro trophins. This protein is involved in learning, memory and protects the brain from mental decline and shrinkage. The brain is boosted by exercise producing neuro trophins, 15 minutes moderate walking is sufficient. Resistance training will take half that time for the same boost.

FOR A SAFE ALTERNATIVE TO STEROIDS

MultiDay/BodyShaper/GIANT & Mass Gainer are all blends of the finest vitamins, minerals, trace elements & amino acids, which are the building blocks to a bigger, stronger you. The scientific nutritional knowledge of today makes MultiDay/BodyShaper/GIANT & Mass Gainer safe alternatives to steroids. The main function of MultiDay/BodyShaper/GIANT & Mass Gainer is to build greater muscle mass by creating new tissue. It also has a very real use in the energy chain & certain enzymes produced by the amino acids, act like sponges, cleaning out the toxins in the blood system & transporting them to the dumping areas in the body. Certain amino acids in MultiDay/BodyShaper/GIANT & Mass Gainer stimulate the pituitary gland to release growth hormones. They supply energy for longer work-outs & also speed up recovery between training sessions. The body has a balance of anabolism & catabolism mainly in the form of testosterone & cortisol. These are normally in balanced ratios for testosterone blocks the effects of cortisone (which causes tissue breakdown). Cortisol is released in response to stress whether physical or mental. When this reaction is tipped in the favour of cortisol, catabolism occurs. At this point a broad spectrum nutritional supplement will reverse this quickly.

NUTRITION BEATS STEROIDS!!

Drug testing methods are becoming more & more sophisticated. In past OLYMPICS, competitors were disqualified for the use of the steroid stanozolol, which previously had been thought undetectable. The index of athletic pharmacopoeia keeps increasing. Rare & expensive human growth hormone can, some say, turn children into massive competitive machines & aid muscle growth in adults. However, no drugs pose as much of a threat to the fairness & legitimacy of athletic competition as steroids do. They are a class of drug that mimic the effect of testosterone in the body, & are by far the most widely used performance enhancing agent in all sports. Use drugs & you will have liver & kidney function problems, it is just a matter of time.

STEROIDS, A LEGITIMATE FORM OF TREATMENT?

For certain hormonal & blood disorders, pressure is being put on organisations to allow the use of steroids in those cases. For example, geriatric muscle dystrophy. Steroids have been put to other uses for decades. Developed in the 1930's, they had there first known non-medical use not long after - by Nazi doctors who gave them to soldiers in the hope of enhancing their aggressiveness in battle. After the war, Soviet sports officials reportedly noted the Nazi practice, & in the 1950's began giving these steroids to athletes. U.S. Doctors realised this & quickly introduced them to American athletes, initiating a kind of chemical cold war in sport. Steroids do not build up muscle directly, but rather allow the body to bulk up with training beyond a degree possible with natural levels of testosterone, or so it is thought. The actual value is hotly disputed, partly because there are few large scale studies recorded, but the rage for steroids has persisted, despite growing indications that the drugs can have harmful & even disastrous side-effects such as cancer of the liver. In short, anti-catabolic effects of exogenous testosterone (steroids) don't make training productive. It simply blocks the effects of cortisol allowing one to train harder. Nutritional supplements such as MultiDay/BodyShaper/GIANT & Mass Gainer keep the metabolism in an anabolic state. Steroids in long term are harmful, & catabolic, as one requires greater & greater volumes over time resulting in increased damage. Nutrition surpasses the use of single steroids. Stacking steroids (i.e. 3-4 steroids) will give you roughly a 4% gain. Is it worth it?

STH

Amino acids stimulate the release of growth hormones (STH) in the body (STH consists of amino acids held together by peptide bonds, a configuration called polypeptides). This bonding enables the building up of muscle mass. Furthermore, amino acids help supply energy for longer work-outs & speed up recovery between training sessions. (Complex carbohydrate loaders taken in conjunction with amino acids such as BodyShaper will speed up recovery by as much as 40%). Amino acids are essential components of proteins. Proteins have unique tissue building characteristics, which carbohydrates & fats do not possess. Of the 22 known amino acids, there are 10 which are considered essential in the diet, since they are not produced by the body. The balance are produced in the liver, provided the 10 essential amino acids are present, together with carbohydrates, essential fats & certain mineral & trace elements.

TRIGGERING GH RELEASE (GH Release / Megabol CarboMAX / BCAA CarboMAX)

GROWTH HORMONES

Not much has been written about growth hormone release & the enhancement of the muscle building effect. A huge amount of research is still needed, but here are a few pointers to the possibilities. We have been involved in the nutritional aspect of training for the past 30 years & in specific, the muscle building effect is a major concern to most competitors for it is a constant problem. (Muscle is hard earned & easily lost.) We have conducted research on products & are more able to discuss the effects of individual substance use, than interpret what scientific articles have to say. There are many known hormonal responses, we will discuss the influence of nutrition & exercise on growth hormone release (GH).

ANABOLIC HORMONES

Since this anabolic hormone also controls the release of & function of many other anabolic substances in the blood, it’s of great importance that GH is released in periodic bursts from the pituitary gland itself, the pituitary being a small gland protruding from the base of the brain. This gland responds to several complex conditions. Hormones themselves are large peptide molecules, a protein structure hormone consisting of a chain of 191 amino acids linked together in a highly specific sequence. Growth hormones promote an increase in the synthesis of new protein tissue (growth of muscle) & also retard the breakdown of protein tissues that can occur from dietary deficiencies, exercise, & environment & other minor factors. The working mechanism of growth hormones is quite different from steroid hormones i.e. testosterone or synthetic anabolic. Growth hormone has a potent protein building anabolic effect & also because it has the ability to breakdown stored body fats, an important role in the energy chain & reduction of weight, producing a more efficient power to mass ratio.

GROWTH FACTORS

Other anabolic growth factors over muscle growth such as hormones are classed as insulin-like growth factors (IGF). These also have an effect on muscle balance, tissue & other factors. IGF act in a similar way to insulin. Both promote protein build-up in muscle tissue cells. Insulin itself stimulates build-up of fat tissue. (Sugar triggers insulin secretion.) However, IGF & GH, when mixed together, influence body growth. The nutrition, exercise, environment & genetics all influence GH. It is critical in young individuals to obtain a good balance of these elements to ensure proper growth. In adults it is also important to maintain desirable body mass & decrease body fat by using these same elements. Muscle knows no age, keep training it.

AMINO ACIDS

There are also several types of amino acids which trigger the pituitary to release growth hormones & these are said to decrease body fat for they are efficient at burning fats as a fuel source (thermogenic). At this time uncontaminated pure GH is not legally available. There are ongoing experiments at this time which are sure to be approved by FDA in the States soon. Incidentally cancer & virus fighting cells of the immune system are tackled by the natural small amounts of GH in the blood its natural killer cells. In humans there is a direct correlation between cholesterol & volume of GH hormones in the blood. The higher the GH level, the lower the cholesterol. Soon the correlation gets back to the fat burning effect on GH, so for low cholesterol & fat retention try GH Release.

GH LEVELS

GH levels in blood require a very small amount to produce significant gains. The trick then, is to establish a routine to trigger the pituitary to release growth hormones. Short, sharp, intense exercise using increased loads will release growth hormone & so will certain amino acids, such as Lysine, Glycine, Arginine in the form of Glutamate & Ornithine found in Megabol CarboMax, MultiDay, BodyShaper & GH Release. If these are in balance, only 2 to 3 additional grams per day are required.

INTERVAL TRAINING

To get back to an interesting subject called interval training specifically. One gets down to the tapering process of using pyramids i.e. running heats of 500 meters, 400 meters, 300 meters. When this tapering takes place, the GH levels elevate, including testosterone, in particular Sprinters, who naturally have additional fast twitch muscle cells are also hyped, once fuelled. Individuals with more slow twitch muscle burn fat more efficiently to GH & AMINO (branch) route is probably more desirable taking a nap once in 24 hours is essential to trigger these mechanisms to release GH. If you are too hyped, Neuro Relax, Butablock, Phenylalanine, Ornithine, & Tyrosine will relax, calm & increased muscle gains will be evident, therefore less fat.

CARBS ARE KING

MASS GAINER/BODYSHAPER/ELECTRO, BCAA & MEGABOL CARBOMAX

These products are designed for several types of muscle fuelling. They contain simple & complex carbohydrates for muscle fuelling as well as electrolytes (Electro CarboMax), Branch chain amino acids (BCAA CarboMax & Megabol CarboMax), free form amino acids (BodyShaper), amino acids, trace elements & vitamins that are quickly absorbed into the muscle tissues both as a fuel & a repair source (BodyShaper & Mass Gainer).

FATIGUE

Fatigue is one of the major causes of injury in sports, exercise & everyday life whether it be physical or mental. In aerobic exercise, if there is an ample supply of oxygen, glycogen & fats to the muscles, they should receive the energy required, over a period of time. The muscle fuels, glycogen’s, certain branch chain amino acids, MCT fuels & fats, will metabolise energy automatically as you go along, in the form of glucose. Without oxygen or essential nutrients eventually the toxins that cause muscle to burn such as lactic acid, ammonia, cortisol & free radicals, build up to a point where the contractual ability of muscle lessens. At this point you need to relax & refuel (Mass Gainer / BodyShaper / BCAA CarboMax) so that your metabolism & detox nutrients can dispose of waste materials. At this point if you continue, you will encounter stiffness. This is not the ideal training method. Train until muscles burn & then look to do further exercise or sets, or the consequences will be strains & tears. Large muscles take 72 hours to repair & refuel, medium 48 hours & small 12 hours.

CARBOHYDRATES ARE PROTEIN SPARING

Carbohydrates are protein sparing & if you don't have enough, your body will cannibalise muscle tissue for nutrients. This generally is when one hits the wall, (catabolism). Exercise past 45 minutes will cause testosterone levels in the form of growth hormones to fall off by 85% therefore the maximum training period should be 45 minutes. Most of us will not even have that potential. Keeping the metabolism in an anabolic state during exercise is the key & products such as Mass Gainer, BodyShaper, Electro CarboMax & Megabol CarboMax keep the energy stores & the repair nutrients available to halt tissue breakdown. Uncontrolled free radical activity will also destroy muscle cell membrane, therefore one needs the correct fat, protein & carbohydrates 15%, 35%, 50%, ratios respectively. If cell membranes are destroyed, free radicals cause cellular contents to leak out, this depriving the cell of vital cell nutrients. Free radicals can even reach into the heart of the cell attacking the nucleic acid that makes up the DNA & RNA. This destruction causes mutation in the cells genetic blueprint (DNA). Mutant cells can then begin reproductive cycles transforming into cancer cells. Obviously this is undesirable. If this happens, anti-oxidants & BCAA will help correct this.

ANTI-CATABOLIC FUELS

Chart 1
The electrolytes (chloride, magnesium, potassium & sodium), when dissolved in body fluids, become electrically charged particles called ions. Positively charged (+) ions are called cations. These include sodium, potassium & magnesium & are found in large concentrations within cells. Negatively charged (-) electrolytes are known as anions & are found outside the cells. Together these electrolytes transmit nerve pulses & cause muscle contraction. Electrolytes maintain proper fluid & acid balance in the cells. These electrolytes perform other potentially anabolic & anti-catabolic benefits derived from potassium & magnesium. These cations exhibit a positive charge in the body. Opposites attract, therefore cations have a high affinity for negative charged particles. They have been shown to exhibit a nitrogen sparing effect in trauma patients & are a precursor to glutamine, the most abundant amino acid in muscle tissue. When glutamine is low, muscle anabolism virtually comes to a halt. Low glutamine impairs the immune system & therefore recovery is also impaired & muscle growth will not occur. Potassium as an anti-catabolic detoxifies ammonia along with certain aminos as in Megabol CarboMax, which comes from muscle protein breakdown in high intensity stress. Excess ammonia leads to fatigue, impaired performance & inhibits ATP synthesis. Potassium is also required for protein in carbohydrate metabolism, therefore substances such as Electro CarboMax increase the synthesis of both glycogen & potassium. Low muscle & liver levels of glycogen promote the release of glucagon & cortisol. These promote the use of amino acids from muscle tissue to be used as an energy source. When the metabolism uses muscle tissue for energy, blood ammonia levels skyrocket & catabolism is accelerated further. Catabolism further utilises huge amounts of potassium therefore supplementation in the form of Electro CarboMax half an hour prior to training, to the middle period of a workout is essential. Using aspirin with electrolytes accelerates pain relief.

BODYSHAPER / ELECTRO, BCAA & MEGABOL CARBOMAX

BRANCH CHAIN AMINO ACIDS & FREE FORM AMINO ACIDS FOR LIFE

These amino acids are considered the hottest nutrient classes & performance enhancers in sports today, & in medical applications are becoming widely acceptable. Some of these are substances like Carnitine (in BCAA CarboMax & Megabol CarboMax). This substance is effective in treating high fat concentrations in blood due to its very low blood triglyceride levels plus it increases the ATP levels, along with Creatine, & is accepted also in strengthening cardiac muscles & therefore effective in any form of cardiac disorder. Glutamine in Megabol CarboMax, improves the blood nitrogen balance which creates an anabolic effect. It is also effective in providing carbon skeletons for key molecules (i.e. Glutamate) & dramatically increasing immune system response, particularly cellular immunity. Glutamine without doubt is the most widely studied amino acid to date & is considered useful in wound & burns healing, & other catabolic situations. Branch chain amino acids go directly into muscle tissue & are used as a fuel & recovery nutrient. When used in conjunction with a carbo loader such as BCAA CarboMax the efficiency of fuelling cells jointly is enhanced by about 30%. Therefore using these products midway through an exercise routine to half an hour after training, refuels the muscle tissue & helps release growth hormones from the pituitary. Growth hormone release is stimulated considerably in the window period, half an hour after training. These important growth hormones, when in the presence of branch chain amino acids & carbohydrates create a very positive anabolic effect. (Resistance training requires 50% - 100% more protein than normal athletics)

ESSENTIALLY ALL THE NUTRIENTS IN THESE MIXES ARE DESIGNED TO SPEED RECOVERY

The glycemic index is a method of measuring varying burn speeds of foods against glucose which is rated at 100%. Generally the faster the burn, the more rapid the fuel is burnt up, therefore a complex carbohydrate loader is essential using fuels with fast, medium & slow indexes or burn rates (see chart 2, pg 10). Things like corn syrups, molasses, maltodextrin (as in Body Shaper, Mass Gainer, Electro CarboMax, BodyShaper) carry a cross section in glycemic index. Some of your proteins such as Soya have low indexes, which means that they will provide a slow burn or prolonged sustain & are more conducive to long distance athletes or aerobic type exercise. Resistance training such as body building generally doesn't pass 40 minutes of training. A blend of the three in equal proportions is probably right for the average. However, metabolisms that carry higher fast twitch muscles are more easily fuelled by higher glycemic index fuels. They enter the cells more readily. The slow twitch fibres are better fuelled by medium chain triglycerides or low glycemic index nutrients such as maltodextrin as in Electro CarboMax.

LINK BETWEEN CARBOHYDRATES, AMINO ACIDS & ELECTROLYTES

When these substances are used jointly in the form of Body Shaper, Mass Gainer, Electro CarboMax & BCAA CarboMax, the mere fact that they dilute quickly is an indication that they will also be readily absorbed. Besides this, recent science has proven that muscle fuelling is twice as fast when these two are used in conjunction (if properly balanced) before, during & after training. +- 40% improvement on muscle fuelling. Because carbohydrates facilitate the entrance of branch chain amino acids into muscle cells through insulin secretion, these push circulating aminos (BCAA) into muscle & tissue.

THE ENERGY SYSTEM

Muscles use 6 overlapping fuel sources. In order of use they are:

1. Adenosine Triphosphate (ATP)
2. Creatine Phosphate (CP)
3. Glycogen
4. Glucose
5. Fatty Acids
6. Amino Acids

ATP
Adenosine triphosphate (ATP), is the primary energy compound, it burns in the mitocondria (“furnaces”) of your muscle cells. ATP, & only ATP, provides the energy, the life force, for all living things.

GLUCOSE / ANAEROBIC – FAT / AEROBIC

Because they are stored in muscles, ATP, Creatine Phosphate (CP) & glycogen are the most readily available, muscle fuels. They don’t require oxygen for delivery to the blood stream, these are anaerobic fuels. Glucose & fatty acids have to be delivered in the blood, so are slower to enter the energy cycle. Glucose can operate without oxygen, but fat-burning is always aerobic. Amino acids for fuel come largely from the breakdown of muscle & other lean tissue proteins, a much slower process, & the last call as an energy process.

100% CONTRACTION

ATP stored in your muscles is the only fuel instantly available for energy. You can store enough ATP for about 4-5 seconds of maximum contraction thereafter for another 5-6 seconds CP becomes the dominant energy control. ATP is the only fuel capable of generating 100% muscle contraction & is therefore most efficient for building strength & cell volumising (pumping up). The problem with 100% contraction is that the muscle & its attachments are at greatest risk.

GLUCOSE DOMINANT

Because the ATP/CP system cannot generate 100% contraction, muscle is at less risk. Overall, the ATP/CP 10 second window of exercise, provides the best combination of efficacy for optimum strength training. As effort extends beyond 10-11 seconds up until 120 seconds, glycogen & glucose become the dominant fuel source. After 120 seconds, fatty acids & amino acids dominate, this is steady state endurance exercise, which the body can maintain for many hours. This is purely aerobic & highly catabolic for bodyfat & muscle.

OXYGEN REQUIRED / AEROBIC

ATP, is a molecule of adenosine bonded to three molecules of phosphate. Energy is released by breaking one of these phosphate bonds reducing ATP to adenosine diphosphate (ADP) & one molecule of free phosphate. CP immediately regenerates ATP by donating its own phosphate molecule, leaving a molecule of free creatine in the muscle. Most of the free creatine & phosphate join to regenerate CP, but this process requires oxygen, so you have to stop anaerobic exercise to allow this to happen. Half the creatine is regenerated to CP in about 1 minute & a maximum of 90% within 5 minutes. Therefore, in order to make the most intense muscle contraction on your next set, you have to wait about 4-5 minutes.

ADP to ATP

CP is the only way to regenerate ADP to ATP. So you can immediately see the importance of having a full load of CP in every muscle.

MIXED SUGARS

The 2 ways to effectively increase muscle CP levels are exercise & supplementation. Tests done at Nottingham University found that 5 grams of creatine monohydrate raised muscle creatine levels. The Colgan Institute states that it is essential to use creatine with mixed sugars to enhance muscle uptake. This therefore increases the effectiveness & reduces necessary volumes. Utilising creatine on heavy stress days & from 4 days before competition reduces loading on the liver & kidneys, & should give the best results. Around 30 days is when you will find your maximum effect using it on this basis. We are currently using between 1 & 5 grams per day per 50kgs lean bodyweight, volumes depend on training intensity. CP is muscle sparing due to the fact that no lactic acid is produced in converting glycogen, glucose & fatty acids to ATP, therefore enhancing recovery. Extra CP in the muscle reduces use of other fuels & also acts as an acid buffer. Creatine also increases VO2 max. (maximal oxygen uptake) by as much as 40%.
Colon Detoxing is the most effective way to buy back your health.