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When it comes to muscle building supplements, there are plenty of options, but only a few supplements that actually work. In this video, I’ll be showing you the three most indisuptable bodybuilding supplements that not only are proven to work but are the safest as well. Throw in the fact that each of these are rather cost effective and you have the makings of a solid boost to your workouts and nutrition - to help augment the gains that you’re already seeing through smart supplementation. 00:00 3 Supplements Introduction 02:10 Whey Protein Forms 03:20 How Much Protein Per Day 04:30 How Much Protein at a Time 07:00 Creatine: To Load or Not Load 08:40 Forms of Creatine 09:40 Proper Dosing 10:55 Omega-3 Benefits 12:50 Dangers of Omega-3's? 13:55 Recommended Daily Dose 14:45 Omega-3's Mercury Risk We start with protein or protein powder. A good protein supplement is and should be a staple of any serious training athlete or fitness enthusiast. It is extremely important to maintain a proper daily protein intake if you want to build muscle, and getting it all through our solid food on a day in day out basis is often times not practical or cost effective. This is where protein powders become incredibly useful. When it comes to the choices of protein, whey and casein are the two most popular (with egg white and soy following them). Casein protein can be the more allergenic of the two. In terms of whey protein, there are three main categories based on the purity and degree that they have been processed to remove milk sugars and fats. There is concentrate, isolate and hydrolysate. The amount of protein that you should aim to have each day is roughly 1 to 1.2 grams per pound of bodyweight. While there are studies that show that ingesting as little as .7 grams of protein per day is enough to prevent muscle loss, that should not be your goal. To build muscle, shoot for the upper end of the limit, especially if you are close to calorie maintenance or below to maximize lean muscle mass. The amount of protein per serving matters as well, probably much more than the timing of when you take it. Shooting for a total grams of protein above 29g is wise as it is at this threshold that the leucine mediated mTor pathway for muscle protein synthesis kicks in. The next most reliable supplement for building muscle that also has an incredibly high safety profile is creatine. Creatine is available in many different molecular forms, but in terms of their efficacy on your training, are unaffected by the type. Those that experience gut discomfort from taking creatine monohydrate (roughly 10-15% of all users) will likely find that switching to creatine HCL will remove those issues entirely. The daily dose of monohydrate is most effective at 5 grams per day, with no specific timeframe in which to take it. The does for HCL however is only 2-3 grams due to an increased efficiency in processing it. The loading phase of creatine is not necessary. This means that taking up to 20 grams per day for 4-5 days is not a requirement. Once your body reaches its natural capacity for storing creatine, any additional will provide no additional benefit. This top level can be achieved by supplementing with 5 grams per day for about 10-14 days. Get Elite Level Supplements - https://athleanx.com/x/elite-supplements Subscribe to this channel here - http://bit.ly/2b0coMW Finally, we need to talk about omega-3 fatty acids. These are one of the most overlooked supplements that you can put in your body. Not only are they known to be heart protective and helpful for improving blood lipid profiles but they are being shown to be at the very least, anti-catabolic and potentially anabolic - particularly as you age and the body becomes less efficient at controlling inflammation and building muscle. The focus here should be not on the overall milligram size of the fish oil pill but rather on the combined total of EPA and DHA that you are getting with each dose. Look for a 3 to 2 ratio of EPA to DHA and make sure to choose a fish oil supplement that is purified and free of rancid oils. This is much more likely to be the case in the triglyceride formulations of omega-3’s rather than the ethyl ester forms. Take omega-3’s daily for best results and monitor your ability to recover from your hard workouts as it is likely to improve greatly. In all three cases, finding high quality supplements that are safe is key. I proudly put my name on my own protein powder protein supplement, creatine monohydrate and omega-3 fish oil and they are all available at athleanx.com accessible through the link above. If you are looking to put science and safety back in supplementation, then head to athleanx.com. If you want more videos on supplements to build muscle and other things like preworkouts and beta alanine, make sure to subscribe our channel here on youtube using the link above and remember to turn on your notifications so you never miss a video when its published.

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💪25% of the weight you lose in a calorie deficit is muscle mass. That’s what a recent 2024 study found [1]. So if you lose 12 pounds, 3 pounds of that is muscle, and 9 pounds is fat. But in the study I mentioned, the participants did not lift any weights. We know from other research that resistance training has a protective effect on your muscle when you are in a calorie deficit [2]. If you lift weights and also maintain a higher protein intake, it is even possible to build a small amount of muscle while losing fat. A great example is this 2016 on beginner trainees [3]. While lifting weights and maintaining a higher protein intake, the participants lost 7 pounds of fat and gained 2 pounds of muscle in 4 weeks. Another study found that even highly trained gymnasts can build 1 pound of muscle while losing 4 pounds of fat in a 30-day timeframe [4]. Essentially, if you don’t lift weights while in a calorie deficit, roughly 25% of the weight you lose is muscle. But if you are lifting consistently, consume enough protein, and maintain a realistic weight loss rate do not worry about muscle loss! 📚Scientific References (PMID): 1. 37807154 2. 35191588 3. 26817506 4. 22835211

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Direnç Kilo Nasıl Kırılır? Ketojenik Diyetle Hızlı Yağ Yakımı! Direnç kiloya mı takıldınız? Kilo veremiyorsanız ketojenik diyet tam size göre! Bu videoda ketozis süreci, ketojenik diyetin mantığı ve 3 günlük örnek listeyle sizi ideal kilonuza ulaştıracak pratik bir rehber sunuyorum. Hemen izleyin ve kilo verme yolculuğunuzu yeniden başlatın! #diyet #trending #keto #ketojenikdiyet #detox

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The popularity of the keto diet has been growing considerably in recent times as an effective means of losing weight and improving overall wellbeing. The body enters a state of ketosis, burning fat instead of glucose, once it has reduced its carbohydrate intake and replaced this with good fats. This metabolic status is not only important for purposes of weight loss but also encompasses other benefits to the well-being such as improved energy and mental sharpness as well as control over blood sugar.

Fat Burning Keto Gummies

Opportunities are immense for fat-burning keto gummies, one innovating product that has taken the market by storm. These yummy snacks have been specially formulated to help boost metabolism and support fat burning when following a ketogenic regimen. With potent ingredients like MCT oil, collagen, and exogenous ketones added in them, they are made to enhance energy levels, decrease appetite while assisting in healthy slimming.

Regular use within a balanced ketogenic diet can give dieters an extra edge when it comes to their efforts towards shedding pounds. Besides making your taste buds happy, these gummies allow you to maintain your speed on keto even at those moments when your cravings intensify.

On a ketogenic diet it is difficult for many individuals to meet their daily requirements for fats thereby impeding their progress toward losing weight. Fat burning keto gummies solve this problem easily by offering deliciousness without needing long sessions of meal planning or preparation.

Increased Metabolism

One crucial advantage of using fat-burning keto gummies is that they promote metabolism improvement. By incorporating ingredients that foster both fat burning and energy production into these types of gummy bears people will be able to lose weight more effectively. For example, MCT oil enhances ketone production which is necessary during ketosis because such compounds get used up by the body as fuel sources.

Another significant component present in fat-burning keto gummies that aids digestion rate is collagen. Collagen helps improve skin health, joint function, and muscular tissues which are the key factors in keeping a healthy metabolism and enhancing general well-being.

Also important in fat-burning keto gummies are exogenous ketones that can be used to improve the rate of metabolism. These ketones provide an additional reservoir of energy for the body to facilitate it remaining in ketosis where fat burning is optimized. In this manner, exogenous ketones help individuals achieve their weight loss goals faster and more effectively by supporting the body’s metabolic processes.

Supporting Ketosis

The requirement for anyone on a ketogenic diet is to remain in a state of ketosis where the body changes from using glucose as its main energy source to burning fats. Fat-burning keto gummies contain valuable nutrients necessary for maintaining this metabolic state so as to support ketosis. Even when there is low carbohydrate intake, MCT oil helps keep people in a state of ketosis due to its powerful supply of ketone bodies.

In addition, collagen is another important element found within fat-burning keto gummies that aid in promoting ketosis. By enabling the repair and reconstruction of tissues within the body, collagen becomes vital because increased muscle mass should be maintained for one to stay within this state fuelled by such high-energy levels. When collagen provides essential nutrients needed for effective metabolism it supports an individual’s ability to enter into or continue with a state of nutritional ketosis.

Also, the body needs exogenous ketones in order to support ketosis and ensure that there are enough energy stores to burn fat. For example, fat-burning keto gummies provide the body with more Ketones thus helping people maintain their state of being in ketosis while maximizing weight loss attempts.

Conclusion

To sum up, Fat-burning keto gummies are a vital means for enhancing metabolism and supporting weight loss on a ketogenic diet. By including powerful ingredients such as MCT oil, collagen, and exogenous ketones in them, these gummies can enable individuals to lose weight faster and keep burning more calories than they would have done without maintaining adequate levels of ketones in their bodies. Whether you want to increase your energy levels, reduce hunger or simply have a delicious snack when following the ketogenic lifestyle; fat-burning keto gummies offer an easy method for keeping up with health goals.

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