Saturday, November 9, 2013

Why Fenugreek is important to burning fat

Fenugreek has the ability to increase the effectiveness of insulin, growth hormone, and testosterone (three of your most anabolic hormones. It is one of the oldest known medicinal herbs and has been used to maintain respiratory and stomach health. Recently there has been much interest in fenugreek as mounting date indicate that along with its anabolic growth agents, it is an anti diabetic agent thats to its ability to increase insulin sensitivity. Fenugreek contains a variety of amino acids and steroidal saponins which are the building blocks of various steroids including testosterone. protodioscin, a chemical found in the hormone DHEA has been shown to boost testosterone in older men. Because fenugreek can regulate blood sugar and improve insulin sensitivity it can assist in stimulating muscle growth. Much of it's anabolic properties may be due to 4-hydroxyisoleucine, a derivative of the essential branched chain amino acid insoleucine. This amino improves insulin's ability to transport nutrients into cells. Researchers at National University in Seoul, Korea have discovered two growth hormone release stimulators in fenugreek, fenugreek saponinl and diosein that caused 12.5 and 17.7 percent increases respectively in growth hormone demonstrating that steroidal saponins can stimulate growth hormone release from pituitary cells. GH can increase muscle mass, strength and bone development as well as enhance joint and muscle repair and fat burning. Furostanol glycoside fenusides is another compound found in fenugreek that has the ability to increase effects of testosterone. Male athletes who took 600 mg per day of fenuside extract for 8 weeks significantly reduced bodyfat and improved muscular hardness and density, some of which was due to a 6% increase in circulating testosterone and up to 12 percent increase in free testosterone. Researchers attribute this phenomenon to fengreek's ability to inhibit the activity of aromatase, the enzyme that converts testosterone to estrogen.

Wednesday, November 6, 2013

Sample workouts


Incline Bench Press 4 X 10
Flat Bench Press 4 X 10
Decline Bench Press 4 X 10
Flat Dumbell Flyes 4 X 10

Pull-ups 5-7 Failure
Bent over Rows 5 X 8-10
Lat-Pulldowns 5 X 8-10
Seated Low-Rows 5 X 10
Hyperextensions 5 X 12 w/ weight
Deadlifts 3 X 8-12

DB or Barbell Curls 4 X 10
Preacher Curls 4 X 10
Incline Curls 4 X 10
Hammer Curls 4 X 10Triceps
Pushdowns 4 X 10
Skull Crushers 4 X 10
Donkey Kickbacks 4 X 10
Dips 3-4 Failure

Barbell Military Press 3 X 8-10
Side Raises 3 X 8-10
Front DB Raises 3 X 8-10
Rear DB Raises 3 X 10
DB Military Press 3 X 12
Upright Rows 3 X 12

Back Squats 3 X 8-10
Leg Press 3 X 10
Leg-Extensions 4 X 10
Hack Squats 3 X 10
Walking Lunges 2 Down n' back
45 degree Lunges 2 X 10 Hamstrings
Standing Leg Curl 3 X 10
Russian Deadlifts 4 X 10
Lying-down Leg Curls 4 X 10
Seated Leg Curls 4 X 10

Ham n' Glute Raises 5 X 10
Standing Calve Raises 3 X 14-20
Seated Calve Raises 3 X 12-20
Seated Calve extensions 3 X 12-16
Donkey Calve Raises 3 X 10 (Optional)
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