Top 10 creatine products in the world of muscle building

Only the bodybuilders and the muscle-building experts are aware of the importance of creatine for the human body and its athletic level. The nitrogen compound found mainly in meat and fish has a magic effect that increases the athletic ability of bodybuilders.

This guarantees them greater ability to lift weights and ideal durability, and because many bodybuilders do not get enough creatine by following only the natural diet, due to economic conditions, sports products that contain creatine are the magic solution.

So in the next report you will get to know the top 10 sports products in the world for creatine, as well as links to purchase online.

10- MuscleTech Platinum

This product contains micronized creatine, which is a type of creatine known for its rapid dissolution in water. It comes in the form of a crushed powder added to a cup of water.

9- BSN Creatine DNA

One of the best types of products that contain creatine, it supports physical strength and muscle endurance.

8- MusclePharm Creatine

This wonderful product contains 5 different types of creatine, in order to ensure the best possible results for your muscles and your body's acquisition of an enormous store of energy that reflects positively on the strength of your exercises.

7- Universal Nutrition Creatine

Contains 100% pure creatine without any other additives of no value; In order to increase the weight and price of the package.

6- Promera Sports Con-Cret

Producers of this product say that the creatine of hydrochloride is faster to absorb in water, and this is true, but with regard to the speed of your muscles absorbing this product, this information has not been proven yet. However, this product remains one of the products that have a great reputation in the world of bodybuilding.

5- Dymatize Creatine

One of the fastest creatine products that gives you great results is the increase in the strength of your exercise and the amount of iron weights you lift.

4- Arnold Series Iron CRE3

It is enough that this product bears the name of an icon of the immortal icons in the world of bodybuilding, and it is the great Arnold Juasniger. Because it helps to make your muscles absorb a suitable and good percentage of the water volume inside your body.

3- Beast Sports Nutrition Creature

Because it contains 5 different types of creatine, this product works to strengthen muscle fibers, strengthen and improve their durability and enhance their strength.

2- Optimum Nutrition Micronized Creatine Powder

You will feel that there is a new source of energy and strength that may explode or were recently discovered in your body after regular doses of that wonderful product; It contains the purest types of creatine.

1- Transparent Labs StrengthSeries Creapure HMB Creatine

It is the best type of these products because of the great purity of creatine, which it contains, because the purity of too much keratin powder inside the package tends to transparent color, and of course it was not only the purity of protein that made this product first in the list.

But helping this product speed up the muscle recovery of these muscles and increasing the energy levels in your body to imaginary levels is what made him rise to the top of the list.

10 foods that are easy to prepare for your weight loss

Losing weight is not an easy thing, and it takes a lot of effort and time, but there are some foods that help us lose weight naturally, without stopping food; For her role in feeling full for a longer period, and inhibiting cravings for eating, know with us the most important foods that you can include in your diet.

1- Eggs: rich in protein and healthy fats, and a snack that can make you feel full with a very small amount of calories, and new studies indicate that it does not affect the cholesterol negatively, but rather helps you lose your weight.

2- Salmon: It contains all the important nutrients to your body such as protein, omega-3 fatty acids, which plays a major role in losing your weight, and helps you feel full throughout the day.

3- Beans: They are inexpensive in preparation, and are a great source of protein. They are high in fiber and contain resistant starch that is rich in healthy carbohydrates.

4- Soup: Some studies have shown that eating soup instead of food makes you feel more full and eat less calories; Because it contains a lot of water; Because it contains vegetables.

5- Avocado: A unique type of fruit that contains a high percentage of healthy fats, oleic acid and water, as it is a source of dense energy.

6- Walnut: an excellent snack of walnut; It contains balanced amounts of protein, fiber and healthy fats, and helps you lose weight easily.

7- Fruit: especially apples although it contains sugar, but it is low in calories and rich in fiber that helps you lose weight.

8- Broccoli: a mixture of protein, fiber and high calories, which makes vegetables fit into your diet. If you need to lose weight.

9- Quinoa: It contains protein, minerals and good fats that help you lose weight.

10 - Yogurt: Low-fat and rich in protein to lose weight.

5 ways to get rid of flabs after losing weight

Men struggle to stick to a strict diet in order to lose some weight, but when he loses that extra weight he finds himself in reality in another problem, which is skin sagging in different areas of the body, and from here he begins to lose hope of getting a perfect body, but do not worry, there Always solve, and the solution to this problem is simple if you follow these steps:

1- Do you know the reason?

In order to understand the reason for the occurrence of skin sagging after weight loss, it is necessary to refer to the anatomical state of the body, where there are two layers of tissue under the skin, the first is the fat layer and the second is the muscle layer, and these layers work to push the skin forward when increasing weight, the skin appears tight and smooth, but when Weight loss, so the size of the layers under the skin decreases, leaving a space for the skin to appear flabby and shrinking, as its area is greater than the area it covers.

Of course, people differ among themselves with regard to flaccidity, some people never appear to them even if they lose most of their weight, others appear quickly after losing several kilograms, and there are those who stand in the middle of course, and all this is subject to several factors, including genetics, the size of the muscle layer and how much Lost weight.

2- Preserving the muscles

Maintaining the size of the muscle layer is considered one of the main reasons for getting rid of sagging skin after losing weight, as the muscle layer works to bridge the gap left by the fat layer, but if both layers decrease at the same time, sagging becomes doubling.

3- Reasonable speed

There is a strong correlation between the speed of losing weight and how much sagging skin it leaves. When the calorie deficiency rate is reasonable, it is lost from half to a kilogram per week, most of the loss is from the fatty tissue, but if the rate is faster, the likelihood of losing muscle tissue It increases, which threatens to reach sagging skin.

4- Training to build muscle

If you know that the muscles are an essential factor in not being flabby, then increase and strengthen these muscles through continuous training, go to the gym, and start exercising that increases and builds muscles and focuses on them more than others.

5- Lose more

If you lose part of your weight and begin to show signs of sagging skin, do not stop your diet, but rather maintain it until you lose more weight; Because there is a correlation between sagging skin and the percentage of fat that is still present in the body, if you get rid of a higher percentage of fat, the sagging skin will decrease.

It may take you the process of losing weight and maintaining full physical fitness for years or decades, but you must realize that it is an ongoing process and a long journey, and know that as long as you have reached this stage even with fat sagging, you are able to control yourself, and reach the goal you want mechanism.

What is the ideal weight for each length? .. Get rid of your confusion and find out the answer

At a time when weight is becoming a concern for many, for health, aesthetic reasons, or for an obsession, everyone is searching for the answer to one question: "Is my weight perfect?"

Unfortunately, there is no simple answer to this question. Because several factors control weight, because it is related to age, body mass index, waist circumference, and even height. All of them are complicated mathematical operations, some of which are calculated according to weight and height, others according to weight and body mass index, some of which combine them all and add to them the waist size.
Because it is a complex maze that includes many calculations, we will try to display it in the most common way and in the simplest possible way.

Weight and determine body mass index

The BMI measures the relationship between height and weight and determines the ideal weight for a person. Weight is measured in kilograms and length in meters: (weight / length in meters x length in meters).

If your BMI is between 18.5 and 25, then your weight is ideal.

If the index is less than 18.5, this means that you are suffering from thinness.

And if it is between 25 and 29.9, this means that you suffer from slight obesity.

The talk of life-threatening obesity begins when the BMI exceeds 40.

Noting that these numbers do not apply to athletes; Because they score high, not because of fat accumulation, but because of muscle.
Weight by height

We will not get you into the maze of calculations related to height and weight. So we will display the ideal weight according to the length of each person.

Height 1.42: the ideal weight is from 39 to 40 kg, obesity is 55 kg, and thinness when the weight is less than 36.

Height 1.50 to 1.55: the ideal weight is 50 to 58 kg, obesity 70 kg, and skinniness when the weight is less than 46 kg.

Height 1.56 to 1.58: ideal weight 51 kg to 64 kg, obesity 77 kg, and thinness when the weight is less than 48 kg.

Height: 1.60: the ideal weight is from 52 to 56 kg, obesity 78 kg, and thinness when the weight is less than 49 kg.

Height 1.62: ideal weight from 53 to 66 kg, obesity 79 kg, and thinness when weight is less than 50 kg.

Height: 1.64: the ideal weight is 54 to 67 kg, obesity is 80 kg, and thinness when the weight is less than 51.

Height 1.66: the ideal weight is 55 to 69 kg, obesity 83 kg, and thinness when the weight is less than 52 kg.

Height 1.68: the ideal weight is 56 to 71 kg, obesity is 85 kg, and thinness when the weight is less than 53 kg.

Height 1.70: the ideal weight is from 58 to 73 kg, obesity 88 kg, and thinness when the weight is less than 54 kg.

Height 1.72: the ideal weight is 59 to 74 kg, obesity 89 kg, and thinness begins when the weight is less than 55 kg.

Height 1.74: the ideal weight is 60 to 75 kg, obesity 90 kg, and skinniness begins when the weight is less than 56 kg.

Height 1.76: the ideal weight is 62 to 77 kg, obesity 92 kg, and thinness begins when the weight is less than 58 kg.

Height 1.78: the ideal weight is 64 to 79 kg, obesity 95 kg, and skinniness begins when the weight is less than 60 kg.

Height 1.80: the ideal weight is 65 to 80 kg, obesity is 96 kg, and thinness begins when the weight is less than 62 kg.

Height 1.82: the ideal weight is from 66 to 82 kg, obesity 98 kg, and thinness begins when the weight is less than 63 kg.

Height 1.84: the ideal weight is from 67 to 84 kg, obesity 101 kg, and thinness when the weight is less than 64 kg.

Height 1.86: the ideal weight is 86 to 96 kg, obesity is 103 kg, and skinniness is when the weight is less than 65 kg.

Height 1.88: the ideal weight is 71 to 88 kg, obesity is 106 kg, and skinniness is when the weight is less than 68 kg.

Height 1.90: the ideal weight is from 73 to 93 kg, obesity is 108 kg, and skinniness is when the weight is less than 69 kg.

Weight according to the waist circumference

There are several ways to find the ideal weight, as mentioned above, and measuring the waist circumference is one of them. The ideal waist circumference for a man is from 90 to 94 cm. As for the circumference that exceeds 94 to 102 cm, this is evidence of obesity, and more than 120, this means excessive obesity. The circumference that is less than 90 cm is evidence of thinness.
To find out which box is located in a more accurate way, all you have to do is make sure that the size of the waist circumference is less than half of your height, and in case this is your ideal weight.

For example, a man whose length is 1.83; The waist circumference should be less than 92 cm. This method is the easiest, and can be easily replaced by a BMI measurement, which some find confusing and complex.

The benefits of walking for the body, hair and skin .. Get to know them

Walking is one of the best sports you can perform and enjoy, as it does not need to go to gyms, and is not expensive at all; All you need is between 30 minutes to 60 minutes of your day, sneakers, and then start exercising.

Walking has countless benefits for the body, and in the following report we monitor the benefits of walking for the body, hair, and skin.
The benefits of brisk walking
Fast walking is one of the beneficial sports exercises, as it increases the heart rate, and has the ability to improve the work of blood vessels in the body, in addition to its ability to lose weight only, as well as increase physical ability and endurance, as it increases the flexibility of joints and muscles.
And brisk walking plays a big role in building strong bones, reducing the risk of fragility, improving the general mood, in addition to improving the general balance and tightening the body and making it more powerful, as it improves public health and controls weight to obtain a perfect body.
The benefits of walking for the skin
The benefits of walking for the skin are many, including providing the skin with large quantities of blood that contains oxygen, which gave the facial skin the brightness it needs, in addition to working to reduce the signs of aging and aging such as wrinkles; Thanks to its ability to maintain levels of the hormone "cortisol", therefore, maintaining its moderate levels of it reduces the risk of wrinkles and sagging on the face.

Walking also has the ability to fight acne, as it works to regulate blood circulation, which helps to nourish the skin well thanks to the flow of oxygen and blood to it, along with increased sweating, which cleans the blocked pores of the face, and reduces the production of the adrenal gland that causes acne, and also It has the ability to cleanse the skin of toxins, and rid it of the microbes and impurities that cause inflammation.
Benefits of walking in the morning
Exercising in the morning is an important matter for all ages, and one of the benefits of walking in the morning is increasing the body’s energy, by activating the devices inside it, improving mood throughout the day, increasing hormone balance, and stimulating blood circulation.

In addition to its ability to lose weight, exercising regularly on a daily basis early in the morning has a major role in losing weight, but you must drink water in a large amount during exercise so that your body does not experience dehydration.
The practice of walking in the morning is effective for improving heart health through the constant movement that keeps the heart healthy and strong, and walking daily for a distance of 6.5 square kilometers reduces the risk of heart disease by 40%, and also reduces the risk of serious heart attacks.
The benefits of walking to get rid of rumen
Walking is one of the best effective ways to get rid of belly permanently, as it works to strengthen the abdominal muscles, reduce skin sagging, and rid the body of accumulated triglycerides and harmful cholesterol.

The sport of walking is a great opportunity to burn excess fat, and you can spend 200 calories when exercising for an hour, and increase according to the duration and speed of walking.
Among the amazing benefits of walking sport is that it leads to calm nerves, relaxation, and reduces stress levels, in addition to its role in stimulating the metabolism, controlling blood pressure, stimulating blood circulation, and reducing the risk of developing diabetes.
The benefits of walking for hair
Walking can benefit human hair, as it stimulates blood circulation, and then increases blood flow to a person's scalp, increasing the oxygen and food supply to the hair roots and increasing its durability, strength and nutrition.

In addition to the ability of the sport of walking to reduce hair loss, and strengthens the follicles and roots, and also has the ability to delay the emergence of gray hair, which is the main cause of stress which eliminates walking; Which positively affects the health of hair.
Warnings while walking
There are a set of important warnings and advice that you must follow when walking, including stopping walking altogether if you feel dizzy, difficult to breathe or overwhelming, and the need to adhere to walking in designated places and sidewalks to avoid cars.

Attention must be paid to drinking water continuously while walking, avoid exercising during rain, and care to wear comfortable and warm clothes during periods of cold so as not to catch the flu, as well as stay away from walking over dangerous places, and commitment to not eating while walking or before practicing it for half an hour so as not to You experience extreme fatigue or a disorder in the digestive process.

Causes of stomach cramps after exercise

After exercising, a lot of bad and unexpected things can happen for many athletes. Perhaps the stomach pain and pain are among the most common and common symptoms that bad exercise leaves by some athletes.

And because it is caused by several things and not directly due to exercise; The following report will present the most important causes that lead to stomach and stomach ache after exercising.

1- How do these aches happen ?!

Abdominal pain associated with exercise can occur in many different forms and times. These pain may occur during exercise, or it may begin immediately after you stop exercising.

Pain or problem areas may be concentrated in several areas of the body, whether in the stomach itself, inside the intestine, or on both sides of the body, in addition to other areas surrounding the stomach and abdominal area.

The time period for pain varies, as there are severe types of pain that make athletes feel strong cramps in different parts of the abdominal muscles, and there are less severe pain, the matter varies from person to person.

For symptoms of stomach ache after exercise, it may be accompanied by feelings of nausea, diarrhea and a feeling of general weakness in the body in addition to cases of dizziness.

2- Muscle spasms

Stomach cramps and other muscle cramps can occur either during exercise or shortly afterwards. These cramps are caused by damaged muscles that do not receive enough oxygen during a routine exercise of high-intensity and intense exercise.

One of the main causes of athletes suffering from stomach cramps and muscles is following a diet that is inappropriate for the lifestyle and types of exercise for a person.

Dehydration and lack of sufficient fluids and water also play a major role in these muscle spasms associated with exercise.

One of the most important advice that protects you from exposure to stomach pains resulting from muscle cramps is not to target stomach muscles through exercise if you feel pain, even if only slightly.

Also eating a lot during the day, especially before exercising, leads to a problem in the athletes ’sense of stomach aches.

3- An unstable digestive system

The suffering of athletes from a weak and not independent digestive system is the most important reason that athletes feel stomach pain and abdominal pain after exercise.

There are important factors that affect the strength of the digestive system for athletes negatively, perhaps the most important of which is the poor diet in containing important healthy nutrients, especially those that contain a high rate of fiber.

Also, we should not forget about dehydration and lack of supply of the body with important fluids, as these things destroy the stomach of the human being, who must be handled with care in the quality of food and drinks that reach it.

Finally, drinking coffee or drinks that contain caffeine may irritate the stomach and intestines, which leads to digestive problems and stomach aches after the body stops moving and exerting muscle.

4- Exercise!

It may be strange, but the wrong or intense and excessive exercise of stomach muscle exercises will undoubtedly cause a lot of pain for some athletes.

Excess pressure on the abdominal muscles and stomach in various parts leads to irritation of the abdominal wall of the abdomen, which is an outer layer that lines the wall of the abdominal cavity from the inside, which leads to strong aches in the abdomen and stomach.

Besides the pressure of exercise, eating a large fatty meal before exercising can also lead to irritation and inflammation of the peritoneum of the abdomen.

- Drought

Dehydration is usually the common denominator between the various causes that lead to stomach ache and abdominal pain, which occurs as a result of exercise while neglecting to replace the body with fluids that compensate for the volume of water lost through sweat.
Drinking fluids and water before, during and after exercise is an essential foundation that is essential for athletes. For example, to show how important it is to provide fluids during exercise, the body cannot tolerate more than 800 ml of fluids per hour, and in return, approximately 2 liters of Race within the same time frame.

In order to avoid dehydration problems that may lead to stomach and stomach ache, please refrain from caffeinated drinks and salty snacks; Because it increases the level of dehydration due to its contribution to diuresis, which increases the body's excretion from water.

Treatment and prevention
Exercise pain in the abdomen and stomach after exercise can usually be treated effectively by resting and drinking water at ideal rates to slow the process of dehydration. In the case of muscle cramps, massage and the use of ice can help calm muscles and spasms to stretch muscle tissue with relaxation.

As for stomach ache after exercise due to gastrointestinal problems, eating a light meal containing a high percentage of carbohydrates at least 20 minutes before exercising contributes to avoiding athletes painful stomach ache.

10 lies about exercise wasting your time

Most people aim from exercising to lose weight or build muscle, in addition to other goals such as maintaining an attractive appearance, and if you go to the gym constantly, then I have often heard some advice from you who are more experienced and in-depth in the field.

But what you do not know is that much of this information is wrong, here are 10 common myths about playing sports, but they are incorrect and may cause more harm than good.

1- Exercise is the most important thing to lose weight

incorrect; Numerous research has proven that a diet is much more important than increasing your exercise rate if you want to lose weight, but for those who have been able to lose weight and aim to keep fit, exercise is important in this regard.

2- Weight lifting turns fat into muscles

incorrect; Body fat does not turn into muscles, but carrying heavy weights will build muscle tissue, which will increase the thickness of the underlying fat.

3- The best time for running is the first hours of the morning

incorrect; Running in the afternoon or evening has the same effect as exercising in the morning, but some studies suggest that exercising in the early morning helps to lose weight faster and increases energy, as a recent study showed that those who exercise after two hours of waking tend to control In their weights better than those who have not been exposed to any natural light.

4- Women should not lift weights; So they do not become like men

incorrect; It turns out that weight lifting is a safe behavior for everyone, and it is indeed a great way to strengthen muscles, while our ability to build muscle depends on how much of the testosterone we have, and women produce on average much less than men.

5- Keeping a food journal is a successful way to monitor what you eat

not exactly; Even when we monitor what we eat and the level of our activity, we tend to exaggerate the value of physical activity and reduce the value of the quantities of food, which leads to confidence in ourselves more than we deserve.

6- You must reduce carbohydrates or sugar to lose weight

incorrect; The problem of adhering to the diet is temporary, in order to lose and maintain your weight, you must follow a diet that you can stick to throughout your life.

7- Participating in running races is the best way to gain fitness

incorrect; It turns out that running fast for up to 10 minutes a day provides the same health benefits as running for long hours, as people who exercise running for less than an hour a week get the same health benefits compared to those who practice running for longer periods.

8- Doing exercise once or twice a week is sufficient to maintain a good appearance

incorrect; Rather, exercising at least three times a week is the best system. In practice, you are supposed to exercise every day.

9- Gatorade syrup is the best drink that can be taken after exercising

incorrect; Where experts recommend extending the energy to the body after exercise by eating 20 grams of protein, in addition to drinking large quantities of water.

10- It takes two weeks for you to lose fitness after you stop exercising

incorrect; Most people begin to contract their muscles one week after stopping exercise.