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.

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.

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.

As a bodybuilder ... these are the best ways to sleep that enhance your capabilities

It is known that there is a triangle in the world of bodybuilding that consists of 3 main and important ribs that all professionals know. Hess exercise, nutrition and sleep. Building muscle is not random, but it requires a strict commitment to those elements that complement each other.

As for sleep, a bodybuilder should not sleep like others. There are also some simple requirements that you will recognize through the following report, which you must do when going to bed to ensure the best and most comfortable sleeping methods in order to smooth your muscles with the best time to rest and grow, so sleep is Her favorite time to gain big.

1- The Darkness

When bedtime comes, make sure you sleep in a completely dark room with no light; Because darkness has a magical effect in increasing your body's secretion of the sleep hormone, "melatonin" naturally, which gives your body muscles more comfort and speeds up the process of restoring the tissues that were exhausted in exercise during the day.

2- Move those things away

Most people today go to bed with their smart devices to enjoy a few minutes before bed, but as a bodybuilder or as an athlete you will have trouble sleeping after using these smart devices.

According to American medical studies published in 2011, the use of smart devices leads to insomnia, increased fatigue, and depletion of more mental energy before bed, which makes you wake up when you feel like you are in a race to run.

3- Breathe

There is a simple exercise you will do before bed which is sitting in complete calm and comfortable clothes and breathing from the nose while you close eyes with an attempt to clear the mind for only a few minutes each day; This method will help you get rid of the ideas that are attached to the head before going to sleep and cause insomnia.

4- Pamper yourself!

Even in sleep, you should pamper yourself by selecting pillows and healthy medical mattresses that support and enhance the health and strength of your knee vertebrae and the vertebral column that runs along your body in order to avoid feeling fatigue and exhaustion, so that your sleep does not affect your level of sports.

5- 8 hours

At a minimum, try to get a continuous night of quiet sleep of no less than 8 hours a day. Your body and mind muscles need that period in order to reorganize the energy. Also, on a physical level, it makes your body more endurable and muscles softer.

6- Wake up immediately

When setting the alarm at a specific time, many of us tend to postpone the wake-up time for an additional 10 minutes after we hear the alarm tone for the first time, and the fact that delaying the wake-up time and getting additional minutes of sleep after hearing your alarm for the first time makes you more lazy and exhausting.

The best exercise times .. When will your body benefit optimally?

Everyone gets confused when he starts exercising; Which is the best time to practice these exercises, regardless of the expected result, but it is ultimately a group of exercises that young people practice, whether at home; Because of the period of quarantine caused by the Corona virus, or in the gyms that will open its doors within days, after the decision to return to normalcy, with tightening of precautionary measures, so we offer you the best times of exercise with the following report ..
The best exercise times for a healthy body

Do you want to feel better in your health over time, and get used to exercising regularly? Of course everyone wants that, so choosing a suitable timing for that is the most important thing before even settling down on the type of exercise, so recent scientific studies have proven that exercise at night time has a great impact on achieving amazing results on the health of the body.

According to studies, those who exercise at night have a higher level of physical fitness, compared to those who exercise during the day, or in the early hours of the morning as is common among some, but studies have said that the metabolism is better adapted to the routine At night, especially during the winter period.

She continued studies demonstrating that it was better to exercise at night. To improve the health of the body, at night everyone feels more flexibility in the muscles than during the day, which causes them to exercise better, unlike in the day; Where the body is drier, after waking up from sleep, though some who prefer to sleep early, can exercise early in the morning, and get to sleep early.

The National Sleep Foundation in Britain has suggested that those who prefer sleeping early should exercise at 7 am, and some may also do it in the afternoon; The fact that the body needs 4 or 5 hours to restore its normal temperature after rising during the exercise, and this is a sufficient period before going to sleep, so I advised to avoid delaying exercises for a long time.
The best exercise times to build muscle

There are some athletes who work out to build muscle, so they have to figure out the best times for them to exercise. In order to build the muscles perfectly, which is what God has found some recent research, and confirmed that it is ultimately due to the levels of hormones cortisol and testosterone, which are at their highest levels in the morning.

According to research, the two hormones have a great role in building muscle, and in the morning time their percentage rises, while they decrease in the evening, as testosterone levels rise very much in the morning at a rate more than cortisol, which gives a great impact on building muscle better than exercise in the morning, And that is when you are doing weight lifting exercises.
The best exercise times to strengthen the body

There are different types of exercises, they differ according to your targeted exercise, and now talk about the best times to exercise to strengthen the body, and recent studies settled the matter, and summarized it in two points:

Morning exercises: Morning exercises can be the best time to strengthen the body, as when the program followed is practicing cardio, running and walking exercises, more than weight lifting exercises, as exercises in the morning time need more warm-up before starting them, preferably It starts with some few hours of sunrise, and not immediately after waking up.

These studies warn against exercising weightlifting exercises immediately after waking up on an empty stomach, describing this idea as not at all good; Because of the low levels of glucose in the blood, therefore it is advised to eat a protein shake, or the appropriate food that is prescribed to you at least 30 minutes before your workout, thus avoiding muscle breakdown.

Evening exercises: Those who aim at exercising can also strengthen the body, do exercises at night, and exercises most appropriate at this time are weight lifting exercises, which are best for exercising in the afternoon and early evening, but also you should beware of exercising in Too late at night, as this causes a decrease in the process of muscle recovery.

In the end, studies indicate the desire of bodybuilders to practice cardio and light exercises in the morning, provided that bodybuilding exercises are in the evening, which contributes to improving their athletic performance and strengthening the body.

Burn fat by lifting weights without the need for disturbing fitness exercises

There is no doubt that fitness exercises are useful to burn fat and gain the necessary fitness and flexibility for your muscles, but those exercises are very stressful even for seasoned athletes, as they drain a lot of your energy before starting basic weight lifting exercises.

With the heat of summer ... special drinks for athletes only! (photo)

Despite its benefits in the field of fat burning, its effect in continuing the process of burning fat is a temporary effect, meaning that it ends once you stop exercising directly, unlike weightlifting exercises that extend the effect of burning fat for several hours after completing the exercise.

Therefore, if you want to burn fat, and do not prefer to do fitness exercises that make you fatigue early, the following report will let you know the secrets through which you can burn fat using weight lifting exercises directly without the need to resort to fitness exercises.

1- Compound exercises are the solution!

What is meant by combined exercises are exercises that target more than one muscle at the same time such as the squats, deadlifts, bench presses. The first exercise targets the chest muscle and the triceps muscle at the same time, while the second exercise targets the lower back and thigh muscles, and finally the third exercise targets all the muscles Your lower body.

You suffer from draining your energy during exercise? ... Here are the reasons

2- Look down!

This sentence is intended to give great attention to the exercises of the lower muscles of your body, as it is the best solution to get rid of the fat of that part of the body, in addition to the troublesome fat accumulated around the abdominal muscles.

3- One minute is enough

In any case, you should make sure that the period of rest that you consume between exercise and the exercise that follows does not exceed 60 seconds, only to make your body accelerate the process of burning the accumulated fat.

The long period of rest makes the muscles cool again, and all the great efforts you make during your exercise are lost. So you need to calculate the rest minutes accurately.

This is what jogging does in the genitalia! (photo)

4- Weights

You should pay close attention to the size of the iron weights that you lift. If you are targeting fat burning, you must choose iron weights that are appropriate for your ability not heavy or light, but rather appropriate to make repetitions of not less than 10 in one group. Faster.

Supplements for building proteins and hormones

Short description:

Structural hormones are known for their muscle-building efficacy, and are used only under medical advice.
The use of structural hormones in sports is banned, as they cause harm to health.
Athletes need protein because intense exercise requires proteins at a higher rate than normal consumption.
There is no point in consuming a protein supplement for muscular hypertrophy for those who need protein from food and doing resistance training.
Supplements called (supplements); Because it complements nutrients and is not a substitute for them.

an introduction:
Millions of people take sports supplements and building hormones to get more health benefits such as weight loss and muscle building, but is it safe to take these supplements and building hormones? In fact, some supplements are harmful to health, and structural hormones should not be used without consulting and medical necessity.

Structural hormones (steroidal)
Hormones:
They are chemicals that are secreted by the endocrine glands or (organs) in the body to regulate and control the body's functions.

Structural hormones (steroid):
They are natural or synthetic hormones that stimulate growth and construction and increase the size of muscle tissue, and differ in their vital functions according to their type.

Structural hormones (stimulants):

This type is referred to as (structural); Because it stimulates the body building process such as building bones and muscles, and building steroids include growth hormone and male sex hormone (testosterone) and insulin-like growth factor (IGF-1), it has been known to be effective in building muscle, and is used only under medical advice.
Sometimes, some athletes use structural steroids without a prescription in order to improve their athletic performance or build muscle, but this is in violation of the laws of fair competition in sports, and because they cause harm to health, and therefore its use in sports competitions has been prohibited.
Structural steroids are taken in several different forms, including: tablets, creams, adhesives, needles, sublingual drops.
Some people use animal steroids, and they often contain the same human steroids but are not pure.

The damages of structural hormones:
Structural steroids cause many physical and psychological damage. For men, the number of sperms decreases, the testicles become smaller, the size of the breasts increases, and it leads to head hair loss. It raises blood pressure in men and women, increases acne, and negatively affects the heart, liver, and kidneys, and the use of these hormones increases the aggression of a person and changes mood and the occurrence of depression, as well as the exchange of injections between people may lead to the transmission of diseases such as AIDS and viral hepatitis, and their acquisition Without a prescription does not guarantee that you will not be cheated on its contents.

The side effects:
Physical symptoms:

The appearance of acne.
Baldness or hair loss.
Liver problems and tumors.
Blood clots.
Heart diseases.
High blood pressure and cholesterol.

Psychiatric symptoms:

Agressive behavior.
Depression.
Paranoia.
Hallucinations.

For females:

The appearance of hair on the face.
Sound depth.
Excess hair in the body.
Menstrual disorder.
Increased appetite.
Clitoral enlargement.

In males:

Breast growth.
Shrinking testes.
Reducing the amount of sperm.

Protein supplement
Proteins are very important for many functions of the body, especially in building and restoring cells, including muscle building. They are also the basis for the formation of hormones, enzymes and antibodies. Adequate protein consumption is of great importance to athletes, especially body building.

How protein works:
Proteins accelerate muscle growth by providing the essential protein components which are amino acids, as the body creates the amino acids necessary to build muscle quickly and effectively, and athletes especially need it; Because intense exercise requires proteins at a rate higher than normal consumption, and by increasing the rate of protein intake it increases muscle growth faster, and damaged ones are repaired after physical exertion.

Athlete's protein requirement:
Most health organizations recommend that the average non-athletic person consume the equivalent of 0.8-1 g of protein per kilogram of his weight, taking into account the doctor’s consultation of those who have kidney or liver problems. As for athletes, the amount of protein consumed depends on the type and size of the physical effort exerted, and this ranges Between 1.2 and 1.8 g of protein per kg of weight, however some studies indicate that exceeding protein intake is equivalent to 1.6 g per kg may not increase the size of the muscles.

It should be noted that a moderate increase in protein intake (around 1.2-1.3 g / kg weight) compared to the usual intake of those on a diet for the purpose of losing weight may be useful in reducing muscle loss.

Definition of protein supplements:
It is a dietary supplement supplement (outside the normal range of food) in the form of tablets or powder mixed with milk, water or fruit juice to improve its taste, and comes from cheese processing processes (as in whey - Aloe protein) or vegetarian (as in protein supplements from peas Or soy or rice ... etc).

Types of protein supplements:

Animal (includes proteins derived from cheese manufacturing processes).
Vegetarian (derived from several plant foods).