Ironpower:Womens:Mens Fitness:Male:Female Bodybuilding Tips

Niacin - A Cholesterol Reducing Vitamin

2011-07-12T22:30:00.005+08:00

Niacin is often overlooked as a treatment to lower cholesterol and reduce the risk of heart attack. Niacin is a B vitamin and can work wonders on your body. It is found in numerous foods (especially bread, cereals, and grains) and it can also be taken as a dietary supplement. Visit http://niacincholesterol.org to learn more about this amazingly effective cholesterol lowering vitamin.

Niacinamide Benefits - Fine Lines, Wrinkles, Moisturizer, Rosacea, Acne, Hyperpigmentation, Dark Spots, Scars, Anti Aging, Lightening, Whitening.

2011-07-12T22:01:00.006+08:00

Following on from the last post about Ironpower's Acnessential 4% niacinamide cream, topical niacinamide is not only effective at getting rid of acne, it also has many other scientifically proven skincare characteristics. The following list highlights just how versatile topical niacinamide cream is as a skin treatment...
Topical Niacinamide Benefits - Fine Lines, Wrinkles, Moisturizer, Rosacea, Acne, Hyperpigmentation, Dark Spots, Scars, Anti Aging, Lightening, Whitening. Visit http://niacinamidebenefits.com/ for more info.

Where To Buy Acnessential 4% Topical Niacinamide Cream

2011-07-12T21:38:00.004+08:00

Although Ironpower is mainly known for its Bodybuilding supplements, the company also manufactures a very effective topical 4% niacinamide cream called Acnessential. The niacinamide cream has been university proven to clear the skin of mild to moderately severe acne in over 80% of cases. Read more here... http://ironpower.biz/products_acnessential.htm

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2010-03-24T17:48:00.001+08:00

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Buy Finasteride | Cheap Finasteride | 1mg Finasteride Tablet | Buy Generic Propecia Pill

2007-02-24T21:49:00.000+09:00

Male pattern baldness and prostate enlargement are caused by the same thing...the conversion of testosterone to DHT (dihydrotestosterone). Prostate enlargement is known by the medical term Benign Prostatic Hyperplasia or BPH. Propecia, or as it's generically known, Finasteride, is a medication that inhibits the enzyme necessary for the conversion of testosterone to DHT in the prostate. Therefore, administration of finasteride lowers blood and tissue DHT levels and helps reduce the size of the prostate gland and reduce hairloss. For more on this, visit the following link... Buy Finasteride Cheap Finasteride 1mg Finasteride Tablet Buy Generic Propecia Pill

Buy Chantix Varenicline Online >Chantix Price >Chantix Cost

2007-02-20T19:26:00.000+09:00

Just added another new page to the ironpower.biz site. It is about a new stop smoking aid known as Chantix Varenicline by Pfizer laboratories. It is very effective at helping smokers quit the habit, and works differently than other smoking cessation drugs. Click here to visit the page for more info and to Buy Chantix Online without a prior prescription.

Buy Provigil Online

2006-11-25T10:38:00.000+08:00

I've recently discovered a new medication which improves concentration and productivity. The generic name for it is Modafinil, and it is most commonly referred to by the brand name Provigil. I have sourced out the cheapest place to buy Provigil online, and no prescription is necessary. Click here for more info.

Buy Accutane Online

2006-11-25T10:31:00.000+08:00

If you have really severe acne and you've tried just about everything and nothing has worked...as a last resort you may have to move to a powerful drug called Accutane. I've just added a page with info on where to buy Accutane online without a prior prescription (you get one for free), and at a very cheap price. Click here to visit.

Boron, testosterone, weight loss...and post menopausal women

2005-07-30T02:01:00.000+08:00

A study was done to examine the effects of boron on postmenopausal women. This post describes some of the effects of dietary boron on 12 women between the ages of 48 and 82 housed in a metabolic unit. A boron supplement of 3 mg/day markedly affected several indices of mineral metabolism of seven women consuming a low-magnesium diet and five women consuming a diet adequate in magnesium; the women had consumed a conventional diet supplying about 0.25 mg boron/day for 119 days. Boron supplementation markedly elevated the serum concentrations of testosterone; the elevation seemed more marked when dietary magnesium was low. The findings suggest that supplementation of a low- boron diet with an amount of boron commonly found in diets high in fruits and vegetables induces changes in postmenopausal women consistent with the prevention of calcium loss and bone demineralization. Since increased testosterone levels will aid fat loss in both adult males and females of any age…it stands to reason that a boron supplement could aid fat loss in post meno-pausal women who have been following a conventional low-boron diet .
So, in conclusion, 3mg a day of boron may be a valuable supplement for the health and fat loss of post menopausal women. Alternatively…and probably better, the 3 mg should be consumed through whole food sources. (see table below). The only thing to watch through this approach is to choose foods not too calorie dense to supply the boron. Eg. Choose beans rather than bananas…or else you might end up even fatter than ever!
Richard Hargreaves
1984 Mr Australia
CEO www.ironpower.biz

Ref: Effect of dietary boron on mineral, estrogen, and testosterone metabolism in postmenopausal women
FH Nielsen, CD Hunt, LM Mullen and JR Hunt
United States Department of Agriculture, Grand Forks Human Nutrition Research Center, North Dakota 58202.

Boron content in food

Boron content of some common foods
Food Boron concentration in mg/kg, fresh weight basis
Hunt et al. (1991) Anderson et al. (1994b)
Fruits
Apple, red with peel, raw 2.73 2.38
Apple juice 1.88 2.41
Apple sauce 2.83 1.04
Banana, raw - 3.72
Cherries, dark 1.47 0.92
Grape juice 2.02 2.06
Orange juice 0.41 1.59
Peaches, canned 1.87 -
Pears, canned 1.22 -
Dried fruits
Dates 9.2 -
Prunes 27 21.5
Raisins 25 19.0
Vegetables
Beans, green 0.46 1.56
Broccoli, flowers 1.85 -
Broccoli, stalks 0.89 -
Lettuce, iceberg <0.015 -
Carrots, canned 0.75 -
Nuts
Almonds 23 -
Hazelnuts 16 -
Peanuts 18 13.8
Meats
Beef, round, ground, raw <0.015 <0.05
Chicken, breast, ground, raw <0.015 0.09
Turkey breast <0.015 -
Milk & milk products
Cheese, cream <0.015 0.19
Milk, 2% <0.015 0.23
Cereal grain products
Bread, white, enriched 0.20 0.48
Cornflakes fortified 0.31 0.92
Flour, wheat, white 0.28 -
Noodles,egg, dry, enriched 0.37 -
Rice, white, instant <0.015 -
Spaghetti, dry, enriched <0.015 -
Miscellaneous
Catsup 0.85 1.39
Eggs, homogen-ized <0.015 0.12
Honey 7.2 6.07
Jelly, strawberry 0.41 -
Jelly, grape 1.47 1.86
Sugar, white <0.015 0.29
Beverages Boron concentration in µg/ml
Wine - 3.5
Beer 1.8 0.13

Source: Environmental Health Criteria for Boron (EHC 204)

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2005-07-19T00:23:00.000+08:00

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CAFFEINE Facts and Effects

CONTAINS: Pure Pharmaceutical grade Caffeine powder
MAJOR FUNCTIONS: Dozens of University Studies absolutely confirms and proves that caffeine is a powerful, potent, physical and mental performance booster. This is underlined by the fact that most sporting bodies, such as the IOC, have it on their list of banned or prohibited substances. The good news for performance athletes however is that it is possible to get an ergogenic or performance enhancing effect from caffeine at levels which are considered 'legal'. Another little known fact is just how incredibly effective it is at breaking down stored fats so that they can be burnt as energy. Studies have shown that caffeine effects on fat metabolism are significant and it can increase fat burning during aerobic exercise by almost 100%(around double!)
SUITABLE FOR:
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PERFORMANCE ENHANCEMENT: CAFFEINE BENEFITS FOR THE ATHLETE: Athletes wishing to boost their performance can take up to 6mg / kilo of bodyweight and experience performance enhancing effects without going over the 'legal limit'. Feine is a favourite amongst cyclists.

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Copyright © 2004 - 2005 Ironpower. All rights reserved.

Why do Workouts Work?

2005-04-20T19:31:00.000+08:00

By exploring how and why exercise causes muscles to grow, scientists hope to help astronauts avoid muscle atrophy.
Most machines don't improve with use. Old pickup trucks don't gradually become Ferraris just by driving them fast, and a pocket calculator won't change into a supercomputer by crunching lots of numbers.

The human body is different. As weightlifters know, the more that people use their muscles, the stronger they become. And unused muscles do not remain preserved; neglect causes them to waste away, or atrophy.

It's a remarkable response, one that scientists don't fully understand. Somehow, muscle cells "sense" how they're being used and then remodel themselves to better fit the task. How does this happen? And what exactly is it about exercise that triggers the changes?

NASA needs to know the answers. Astronauts in space exercise furiously to keep fit. Even so, their muscles tend to weaken.

"Normally, people's muscles do a lot of work that they're hardly aware of--lifting their bodies and maintaining posture against gravity. In space, that constant muscular work is removed. There's a danger of atrophy," explains Kenneth Baldwin, a professor in the Department of Physiology and Biophysics at the University of California, Irvine.

With NASA support, Baldwin is researching the inner workings of muscles and plumbing the fundamental mystery: Why do workouts work?

NASA has a special interest in isometric exercises--i.e., non-moving exercises where an astronaut pushes hard against a fixed surface. Motionless exercises allow for simple lightweight equipment less expensive to launch and less prone to break during a mission. But are they effective?

To find out, Baldwin's group gave laboratory rats a workout by activating the rodents' leg muscles with painless electrical stimulation. They tested three types of exercise: muscle contraction, muscle lengthening, and isometric, where the muscle exerts a force while remaining the same length. (Just think of doing push-ups: muscle contraction occurs in the "up" part of a push-up, muscle lengthening during the "down" part, and isometric while holding a push-up midway.)

After the sessions, the scientists performed tests to see how the rats' muscles responded. "What we found," says Baldwin, "was that after 12 sessions, all three types of workout tended to provide about the same amount of muscle growth," even the isometric exercises that involved no motion.

This was nothing new. Other scientists had come to the same conclusions before. But Baldwin's group took their analysis a step further:

In addition to measuring overall muscle mass--how "buff" were the rats?--they also measured the amount of contractile proteins within the muscle cells. Contractile proteins are what actually cause a muscle to contract. They are what give a muscle its strength.

To their surprise, Baldwin's team found that while isometric exercises did prevent leg muscles from withering, they did not stop a decline in the amount of contractile proteins in those muscles. The muscle was actually degrading on the molecular level.

No one knows why this is so, but one thing seems clear: Isometric exercise might not be the best way to maintain astronaut muscles. Baldwin plans to investigate further with just-renewed funding from NASA.

A more unconventional possibility is that astronauts could stave off muscle atrophy by taking a pill. Anti-atrophy pills are only speculative right now, Baldwin says, but there are reasons to believe that they might be possible. That's because when atrophy sets in, the muscle isn't just withering away passively -- it's actively breaking itself down!

A complex network of enzymes within the muscle's cells disassembles muscle proteins molecule by molecule. "In order to chop those proteins up, you use a lot of energy," notes Baldwin. If scientists could pinpoint a key "lynchpin" enzyme in this network, they may be able to design a drug to block its action, thus slowing the breakdown of the muscle.

This active breakdown of muscle protein is going on all the time in everybody's muscles, as is the constant assembly of new proteins. Whether a muscle grows, shrinks, or stays the same size depends on the balance between these rates of destruction and construction, a bit like the water level in a bathtub that's both filling and draining at the same time.

Baldwin is taking a look at the mechanisms behind the "construction" half of this balance. In particular, his group is focusing on a hormone called Insulin-like Growth Factor 1 (IGF-1). Muscles produce IGF-1 in response to strenuous exercise, and this hormone in turn activates enzymes in the muscle cells that cause the cells to grow. Indeed, Baldwin found that levels of IGF-1 in the rats' muscles were higher just after exercising.

"Some people think that it's the mechanical stress that turns the gene (for IGF-1) on, but we really don't understand that process yet. What we do know is that IGF-1 triggers muscle growth," Baldwin explains.

Might supplements of IGF-1 be used to ensure that construction of muscle proteins keeps pace with protein destruction in astronauts? Baldwin says they're entertaining the idea and are already discussing ways in which that might be done.

If they're successful, it will be good news for more than just astronauts. After all, we're all owners of that incredible, self-adapting machine called the human body.

Concentration and Success

2005-04-02T04:38:00.000+08:00

Law of Success

The first law of success is concentration. Bend all your energies to one point, and go directly to that point, looking neither to the left nor the right.

By focusing your efforts to a single point, you'll always achieve the greatest results. If you concentrate your efforts on a few major goals, your efficiency will soar, your projects will be completed, and you'll be going somewhere.

Focus totally on the business at hand and command yourself to do exactly what you want to do.

AlkaSeltzer performance booster

2005-03-23T20:31:00.002+08:00

----- Original Message -----
From:
To: ironpower@pacific.net.ph
Sent: Wednesday, March 23, 2005 3:26 PM
Subject: sodium bicarbonate

I read your articl on sodium bicabonate as a performance enhancer. I have also read elsewhere that alka seltzer can also be used. As Alka seltzer is much easier to swallow than baking soda I was wondering if you coul recomend a dosage. Thanks

Dear Posi
There are many different versions of Alka Seltza (eg. Alka-Seltzer® Lemon-Lime Flavor . Alka-Seltzer® Extra Strength . Alka-Seltzer® Heartburn Relief, Alka-Seltzer® PM Nighttime Relief , Alka-Seltzer® Morning Relief Alka- Seltzer® Gold. Alka-Mints® ).
They contain varying amounts of sodium bicarbonate...depending on the formula (lemon-lime flavor Contains: Aspirin 325 mg. sodium bicarbonate 1700 mg
Citric acid 1000 mg ...extra strength formula contains:Aspirin 500 mg. sodium bicarbonate 1985 mg Citric acid 1000 mg.)
Since the dose of sodium bicarbonate for a performance enhancing effect is 300mg per kilo of bodyweight, an 80 kilo athlete requires 24 grams(80x300mg)
of sodium bicarbonate (eg equivalent of 14 lemon-lime Alkaseltzer ) Now 14 lemon-lime alkaseltzer contains 4.55 grams of aspirin...a dose that can blow ulcer holes in your stomach lining...so I definetly do NOT recommend using Alka Seltzer for its sodium bicarbonate content.
If the taste of sodium bicarb bothers you, take it in divided doses(see my article for how to do this http://ironpower.biz/sup/sup_energy2.htm) with flavour and citric acid (to give it fizz)
Also of concern is that the different variations of Alka Seltzer contain other substances...eg Morning relief contains caffeine...if your sporting event is drug tested, this could push you over the legal limit (mind you, your performance would go through the roof!)
Ironpower's Powerstack formula contains sodium bicarb, as well as creatine and potassium phosphate, for supercharged performance above that of just sodium bicarbonate alone...and it tastes delicious! You might want to consider using this...since it is designed specifically for performance enhancement...will not give you detrimental health effects...will not cause you to fail a drug test...and will probably work out far cheaper than taking 14 Alka Seltzer per pop!
kind regards
Richard Hargreaves
ps Learn more about Powerstack by clicking here http://ironpower.biz/powerstack_buy_creatinemonohydrate.htm and http://ironpower.biz/products_powerstack.htm

Amazing Mind Control Secret…Your Key to Ultimate Success

2005-03-07T12:56:00.000+08:00

Understand and apply this one secret to your own life, and watch how fast and profoundly success will start chasing you....

Why do some people appear to have all the luck...going from success to success...while others of apparently equal talent, intelligence and education continually fail? For the successful person, they seem to have the Midas touch...for the unsuccessful person, the opposite...everything they touch turns to crap!..and their life is falling apart.

Knowing this one secret, can save marriages, make millions of dollars, in fact achieve almost anything your heart desires...but the flip side of the coin is that not knowing it can lead to a life of continual failure, frustration, and underachievement. Successful people use this secret either consciously, or unknowingly...but either way...they are using the secret. And it's not really a secret...its just that so few people know of it...and even fewer master its application...that it may as well be a secret. Arnold Schwarzenneggar is a great example of someone who knows and consciously applies this secret to his own life. So what is this secret...

Earl Nightingale called it "The Strangest Secret" and sold over a million copies of an audio recording revealing it. He described it as "We become what we think about" . Wayne Dyer, world-renowned psychologist and best selling author describes it as "What we think about expands"

In the bible it can be found time and time again "As you believe, so it shall be done unto you". So what does this mean in practical terms…to be able to turn your life around from one of quiet desperation to a roaring success? You must take control of your mind, and take charge of your thoughts. Stop thinking about all the things you fear or resent and don't want to happen, to thinking of only what you want in your life. This is not easy...it requires extreme discipline...because habitual thinking for most people is negative. They dwell on their fears and what they don't want to happen...instead of what they want to happen…and that is why they continually fail. A new habit pattern of thinking must be formed... a positive shift in consciousness.

How does this work...James Allen in his century old classic bestseller "As A Man Thinketh" compares the mind to a garden...which may be intelligently cultivated, or allowed to run wild...in which you can sow weeds (negative thoughts) or plants that will bare fruit (positive thoughts)...but either way...the garden will bring forth...what you sow is what you'll reap. You are what you think, and by controlling your thoughts and what goes into your mind, you have the ability to control life’s outcomes.

As A Man Thinketh has influenced many contemporary writers including Anthony Robbins, Denis Waitley, Earl Nightingdale, and Dr Norman Vincent Peale, among others.

How can you apply this information to your own life and make it a resounding success...No1 Decide on what you want in your life. What sort of career, car, spouse, body, health...everything you really want...and then build a picture in your mind of this...shutting out all contrary thoughts and images not in harmony with the new you you have formed in your mind. Every time a negative thought enters...say "Next" and stop thinking about it and focus back again on your "new life" image. Of course this isn't easy...you have a lifetime of conditioned thinking to overcome...but with practice and perseverance...any one can change their life around. Immerse your mind fully in this new way of thinking by reading uplifting inspiring books such as “Psycho Cybernetics” by Maxwell Maltz, “Think and Grow Rich” by Napoleon Hill, and the newly updated and modernised version of James Allen's classic "As A Man Thinketh", retitled "Thought Factor-Amazing Mind Control Secrets revealed" by Richard Hargreaves

About the author: Richard Hargreaves, 1984 Mr Australia and Life Coach, is the author of the newly revised and modernised version of James Allen’s classic bestseller "As A Man Thinketh". The new book, entitled "Thought Factor...Amazing Mind Control Secrets Revealed" is available in eBook form from http://ironpower.biz/thought-factor.htm, plus the original version of "As A Man Thinketh" and another James Allen classic, "Way Of Peace," as FREE bonuses.

Here's How You Can Add 51 pounds to a 300 pound Maximum Bench Press...plus watch your muscles grow bigger and fuller in just 5 days...

2005-03-04T11:50:00.000+08:00

"Dramatic Improvements in Power and Endurance with Less Perceived Effort..."

Dr Ian Stewart and his colleagues at the Tasmanian Institute of Technology did a study of highly trained cyclists, giving them 3.6 grams of sodium phosphate a day or a placebo, for three days before a maximum effort on the ergometre bicycle.

Results showed that phosphate loading reduced lactic acid accumulation, increased 2,3 - DPG production during exercise( puts more oxygen in blood), increased VO2 max by 11%,and increased time to exhaustion by 20%
(Stewart I, McNaughton L Res Quart 1990;61:80-84).

One of the most recent and best studies (KREIDER RB, et al Int J Sports Nutr 1992;2:20-47) which tested both anaerobic and endurance exercise gave trained cyclists 4 grams of sodium phosphate per day or a placebo for 3 days prior to a maximal exercise test and a 40km time trial on the ergometre bicycle.

During the aerobic phosphate trials, time for the 40km ride was reduced by 3.5 minutes. That's big.
During the anaerobic phosphate trials, the maximal power output increased by 17%. As Dr Michael Colgin points out in his excellent book Optimum Sports Nutrition, that’s the equivalent to adding 51 lbs to a 300 lb maximum bench press!

How you can increase MUSCLE POWER
If you want to add more muscle bulk or to be stronger, faster, or increase recovery between bouts of exercise, take 5 grams of CreatineMonohydrate per day in combination with phosphate salts, and a protein rich diet. Uptake of creatine is increased after training, so this is the best time to take it. If creatine isn’t taken after training, then it should be taken with around 60 grams of glucose or sucrose, since this causes an insulin spike which also increases the uptake.
Lactic acid buffer supplements...
Combining sodium bicarbonate and phosphate salts, such as potassium and
sodium phosphate (but not calcium phosphate...has been found to reduce
physical performance), with CreatineMonohydrate increases the lactic acid
buffering capacities of the creatine (one of the pathways through which creatine increases performance), and act as performance enhancing boosters in their own right.

Click here to learn more about CreatineMonohydrate , lactic acid buffer supplements, and how you can build bigger stronger muscles in 5 days...

Why Just Burn Fat When You Can Tone Muscle at the same time...with Synstack's Quickest Weight Loss Plan...

2005-03-04T10:56:00.000+08:00

Synstack's quickest weight loss plan incorporates the super fat burner diet, for maximum fat loss in minimum time...while you retain and tone your muscles. SynStack utilises Ironpower's supreme thermogenic formula for spectacular results...

To learn more about Synstack's quickest weight loss plan...click here

Increase Testosterone Naturally

2005-03-04T00:26:00.000+08:00

Bodybuilders have long known the benefits of increased testosterone for building huge, strong muscles and getting ripped in record time...NOW YOU can get a head start building muscle and losing fat today with Ironpower's Andro products...

Ironpower's Andro products...Andro stack and Androgel...use a natural source of androstenedione, which has been scientifically proven to convert to testosterone. This natural source is the herb Trifolium Pratense...more commonly known as red Clover...

QUESTION: I know there have been studies on the ability of androstenedione to convert to testosterone…but are their any studies specifically relating to the effects of red clover on testosterone production?
ANSWER: A Chinese study demonstrated a 35.9% increase in testosterone when Roosters were fed a Red Clover supplemented diet. Also of significance is that Body weight gain and feed conversion improved by 5.1% and 9.2%
.EFFECTS OF TOTAL ISOFLAVONES OF RED CLOVER ON MALE BROILER GROWTH AND SERUM TESTOSTERONE CONCENTRATIONS J. Wang and Z. K. Han Department of Veterinary Medicine,
Nanjing Agricultural University, Nanjing, 210095, P.R. China.

For more info on buying legal Androstenedione, Andro Stack (Androstack) and Androgel ,and how to purchase securely online, click here

12 physiological benefits of hgh and human growth hormone supplements for bodybuilders...

2005-03-03T23:43:00.000+08:00

12 physiological benefits of hgh and human growth hormone supplements for bodybuilders...

It has long been recognized by bodybuilders that growth hormone (GH), a polypeptide hormone secreted in a burst like manner from the anterior pituitary gland, is enormously important with the growth process of muscle tissue. The following are one dozen reasons why every bodybuilder should learn to utilize this important hormone in their training for maximum muscle growth and fat loss.

>Increases protein synthesis

>Increases utilization of fatty acids

>Increases amino acid transport across cell membranes

>Increases lipolysis (fat breakdown)

>Increases availability of glucose and amino acids

>Increases collagen synthesis

>Stimulates cartilage growth

>Increases retention of nitrogen, sodium, potassium, and phosphorus

>Increases renal plasma flow

>Promotes compensatory renal hypertrophy

>Decreases glucose utilization

>Decreases glycogen synthesis

What this means to you in one simple sentence is more muscle and faster recovery, and less body fat…in less time.

breakthrough university study reveals...
"How You can Increase Your Human Growth Hormone (HGH) by 701% in only 90 minutes...naturally"

Click here to learn how you can use human growth hormone supplements (HGH supplements) to boost hgh by 701% to build muscle, lose fat and look and feel younger...

GH Stack and boosting HGH

2005-02-26T17:32:00.000+08:00

----- Original Message -----
From: Aaron Sharpe
To: ironpower@pacific.net.ph
Sent: Friday, February 25, 2005 9:53 PM
Subject: GH Stack

just a quick question.
i am taking GH stack and have noted that you must take the product on an empty stomach, Great for me as i train 6 in the morning. My question is if im taking this half an hour before training, can i sip on a shake after taking the stak but before my training???

thanks Adam

Hi Adam
Definetely NOT!!! That is the worst thing you could do. The amino acids in your protein shake would compete with the aminos in the GH Stack in crossing the blood brain barrier to stimulate the release of HGH from your pitiuitary gland...thus rendering the GH Stack ineffective...or at least greatly diminishing its effects and your results. Drink your shake after training (I'm presuming it's a protein shake). Only drink water before training...and lots of it...this can actually benefit your results.Make sure you have plenty of carbs and creatine after training as well. Ironpower's Powerstack is the best choice since it contains high amounts of potassium phosphate, sodium bicarbonate and high glycemic sugar, as well as 5 grams of creatine per serve. Visit Ironpower's product page http://ironpower.biz/products_powerstack.htm and http://ironpower.biz/bigger_stronger_muscles_powerstack.pdf
TRAIN HARD!
kind regards
Richard Hargreaves

FREE Downloadable ebooks and ebook discounts

2005-02-10T11:53:00.000+08:00

FREE downloadable ebooks plus a special offer...
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NEW...5 Familiar Bodybuilding Troubles…Which Do You Want To Overcome? Identifies 5 common bodybuilding and fitness problems...and what can be done to overcome them. Learn how you can break through sticking points, and a secret stretching technique for rapid muscle growth.

All this plus much, much more. HURRY! These 5 books by former Mr Australia Richard Hargreaves normally collectively retail for $70,but as a new website launch special, for a limited time only, absolutely free!

For more FREE informational downloads...visit our Articles page...click here
SPECIAL OFFER! ebook discounts NEW THOUGHT FACTOR MIND SUCCESS PACK Here's how you can harness the power of your mind to achieve all your goals...and more...in record time, and with less effort. What do you want…more money, fame, recognition, health, happiness, a great body…a better sex life! Now you can have it all! click here for more info and learn how you can get another two FREE downloadable ebooks as part of this ebook discounts special offer. (As A Man Thinketh download plus Way Of Peace download, by James Allen)

keywords: free ebook downloads, download free ebooks, bodybuilding, fitness, weight loss, build muscle, lose fat, burn fat, building muscle, free downloadable ebooks, ebook discounts

Muscle Building Secrets Exposed...Australian Tennis Star Hewitts Intimidating New Body Serves an Advantage

2005-01-31T17:03:00.000+08:00

Special report reveals that not only does Lleyton Hewitt's newly muscled body provide a distinctly obvious physical advantage...it also serves up a powerful psychological advantage.
/24-7PressRelease.com/ - January 31, 2005 - Not only does Lleyton Hewitt's newly muscled body provide a distinctly obvious physical advantage...it also serves up a powerful psychological advantage. A new FREE report written by muscle and strength expert, 1984 Mr Australia Richard Hargreaves, reveals the sporting advantage that carrying extra muscle can provide. The special report not only investigates the physical and psychological advantages a lean and muscular body provides...but also gives tips and tricks how anybody...male or female...can quickly gain a competitive advantage through muscle building using correct training, diet and supplementation techniques.

Hewitt trained hard in the off-season, following a program of cross- training with his buddy, Andrew McLeod, who plays for a leading Australian Rules football team, the Adelaide Crows. The end result is a strikingly muscular physique, which Hewitt has been showing off by wearing sleeveless shirts.
Says Richard..."The 56 page report isn't some huge treatise on bodybuilding...just a simple muscle building guide to quickly build strength and muscle in minimum time with a minimum amount of effort. A common misconception is that you have to spend hours in the gym pumping weights, eating weird foods and taking copious amounts of vitamins. Nothing could be further from the truth. By applying the latest scientific muscle building research with a common sense, practical approach...anyone can start getting noticeable and measurable results within days."
One particular ergogenic aid, creatine monohydrate, when correctly used can add several kilos of muscular bodyweight in under a week...with a proportionate increase in strength. Says Richard..."the discovery of creatine monohydrate for muscle building and improving sporting performance legally is one of the breakthroughs in nutritional science over the last few years...first used as a secret weapon by the British track and field team at the 1992 Barcelona Olympics...it has now moved into the mainstream market as the fastest way to build muscle strength and power ever discovered...with initial results better, faster and most importantly, safer than resorting to dangerous and illegal anabolic steroids."
Richard, a professional personal trainer and former gym owner, has had much experience at muscle building and training sports stars...including getting former Wimbledon star Pat Cash back on track in the late 80's after he tore his Achilles tendon. Other tennis notables that trained at Richard's gym were Nicole Provis and Todd Woodbridge...amongst other Australian sporting greats such as cricketers Merv Hughes and Simon O'Donnel.

The new muscle building report, entitled "Instant Muscle Advantage...Just Add Water (and a little sweat)" covers 4 main areas. Richard considers these the 4 key elements to muscle building success-Attitude, Exercise, Diet, and Ergogenics (performance enhancers). The exercise section reveals a secret muscle building training routine that has proved to be the most effective for packing on muscle fast that Richard has come across in his 3 decades of experience. Richard is currently CEO of http://ironpower.biz/buildmuscle.htm , an Australian sports nutritional supplements company that manufactures and distributes bodybuilding supplements online for building muscle, losing fat, and boosting physical performance. As an introductory special, for a limited time the eBook report can be downloaded for FREE by visiting http://ironpower.biz/download.htm

About Ironpower.biz
Ironpower.biz is a sports nutritional supplement company headed by former Mr Australia Richard Hargreaves. Visit http://ironpower.biz/ for FREE training, diet, and supplement advice...including FREE e-book downloads.

MUSCLE BUILDING,BUILD MUSCLE, MUSCULAR, BODYBUILDING SUPPLEMENTS, BODYBUILDING, SUPPLEMENT, SPORTS NUTRITION, HEALTH, FITNESSS, EXERCISE, DIET, NUTRITION, STEROIDS, CREATINE MONOHYDRATE, RICHARD HARGREAVES, IRONPOWER, BUILD STRENGTH, PERFORMANCE ENHANCER

Ironpower Bodybuilding Supplements Flexes Muscle…Beating Top 3 Australian Heavyweights…Musashi, Aussie Bodies, and Aminoactive (Max's)

2005-01-23T20:28:00.000+08:00

PRESS RELEASE
(PRWEB) January 24, 2005 -- A small Australian bodybuilding supplement company website, http://ironpower.biz , which has only been online 3 months, is already beating the 3 largest Australian sports nutritional supplement companies for internet popularity. Ironpower has raced to the lead in website traffic…beating Musashi, Aussie Bodies, and Aminoactive(Max's).

Says Richard Hargreaves, former Mr Australia and CEO of Ironpower, “It’s very rewarding to be ahead of these three giants in the Australian sports supplement industry in such a short time. Based on Alexa.com statistics, an Amazon owned company which ranks websites according to traffic, Ironpower is now in the top 1.8% of websites around the world for web visitors, out of 16.6 million active websites on the net.”

Musashi.com.au, Aussie Bodies.com.au, and Aminoactive.com.au have all been running for several years, whereas ironpower.biz only went online October the 8th 2004.

The comparison is based on the average daily traffic visiting the Musashi, Aussie Bodies, Aminoactive(Max's)and Ironpower websites over the last 3 months.

Says Richard, "I put the success down to the Ironpower site being content rich with lots of valuable but free information on training, diet and supplements. The FREE Bodybuilding eBook downloads for building muscle and losing fat have been very popular with bodybuilders and fitness enthusiasts alike."

To celebrate the success, Ironpower has released a new FREE e-book entitled '5 Familiar Bodybuilding Troubles-Which Do You Want To Overcome?'

To download your free copy, visit http://ironpower.biz/download.htm

Keywords:-
BODYBUILDING SUPPLEMENTS, IRONPOWER, AUSSIEBODIES, MAX'S, AMINOACTIVE, MUSASHI, FREE EBOOKS, EXERCISE, DIET, TRAINING, SUPPLEMENT, BUILDING MUSCLE, LOSING FAT, SPORTS NUTRITION, FITNESS, BODYBUILD

5 Familiar Bodybuilding Troubles…Which Do You Want To Overcome?

2005-01-20T01:03:00.000+08:00

PRESS RELEASE
Former Mr Australia Richard Hargreaves, today released a FREE 32 page report that identifies several widespread bodybuilding problems. Says Richard “ I have released the new report in e-book format and have done this as a FREE service to encourage more people to continue a lifetime commitment to health and fitness. Many gym goers are apt to throw in the towel if they can’t make significant continual progress in obtaining their ideal body. This valuable book provides solid scientific advice to break through sticking points, and psychological truths to build mental muscle and keep them on the path”
The special report investigates five of the most common road blocks that a bodybuilder or fitness enthusiast encounters in their quest to build muscle and lose fat…and what they can do to conquer them. Says Richard “I have trained 9,800 clients over a 3 decade period as a personal trainer and during this time I have discovered some common problems…nasty hindrances which stop an individual from reaching their full physical potential”
The book is comprised of five parts, and covers topics such as overtraining, under eating, stretching, mental focus and optimal post workout nutrition.
In the stretching section of the book, Richard reveals one of his secrets for achieving rapid muscular growth. To get your FREE copy of the report, visit http://ironpower.biz/download.htm

Causes and Prevention of Muscle Loss in Elderly Men

2004-12-18T23:14:00.000+08:00

Sarcopenia, or loss of muscle mass and strength with increasing fatigue, is a common cause of deteriorating quality of life during the aging process, but its causes are poorly understood. Publishing in this month’s American Journal of Clinical Nutrition, Dr. Szulc and colleagues in Lyon, France, report on a study of 855 French men aged 45-85 years old, which evaluated relationships among age, skeletal muscle mass, differences in life style practices such as exercise, smoking, and moderate use of alcohol, and blood levels of sex hormones and vitamin D. Skeletal muscle mass, measured by DXA technique, decreased in relation to the age of the subjects, and was negatively related to smoking, lower levels of free testosterone and vitamin D, and sedentary life style. The risk of sarcopenia was not related to coffee or moderate alcohol consumption, total testosterone, or estrogen levels. Thus, age-related muscle mass might be improved by smoking cessation and modest increase in leisure time exercise, and potentially by supplementation with vitamin D and, if indicated, testosterone.

Szulc P, Duboeuf F, Marchand F, et al. Hormonal and lifestyle determinants of appendicular skeletal muscle mass in men: the MINOS study. Am J Clin Nutr 2004;80:496-503

Causes and Prevention of Muscle Loss in Elderly Men

2004-12-18T23:08:00.000+08:00

THOUGHT FACTOR

2004-12-17T23:31:00.000+08:00

I've just finished rewriting James Allen's classic bestseller "As A Man Thinketh" in modern day language.I'm pretty excited about it because I think I've done a good job at updating and modernising this fantastic book. Scroll down this page to view the original book, or click on the link to the left. stay tuned for more details in the very near future on how you can get your hands on the updated version of "As A Man Thinketh", renamed THOUGHT FACTOR.

2004-12-15T22:05:00.000+08:00

ALKALINE SALT

Scientific Name: Sodium Bicarbonate

Type of Nutrient: Alkaline Salt

History: First research regarding performance enhancement over 60 years ago. Little research however in following 45 years.

How Supplied: Powder

Usual Source: Baking Soda

Used for: Reducing muscle and blood acidity (Lactic Acid buffer). Improving anaerobic performance (power and endurance)

Cost Effectiveness: * * * * *

Safety: 20 grams of Sodium Bicarbonate contains 5 grams of Sodium. Very unhealthy nutrition. Ten times more sodium than you need (Recommended Dietary Allowances 10th Edition 1989). Can send blood pressure sky high.

PRECAUTIONS: CAN CAUSE EXPLOSIVE DIARRHOEA. USE ONLY FOR BIG EVENTS.

Alkaline salt...Sodium Bicarbonate...ergogenic performance enhancing aid

2004-12-15T21:59:00.001+08:00

Alkaline salt...Sodium Bicarbonate...ergogenic performance enhancing aid

2004-12-15T21:59:00.000+08:00

Bodybuilding Supplement Guide-Caffeine Facts...Effects

2004-12-13T11:25:00.000+08:00

Following on from my last posting in which I introduced the Ironpower Bodybuilding Supplement Guide...Here's a small extract about caffeine from the first section on energy systems. Not only does caffeine, when correctly utilised and applied, boost an athlete's physical performance significantly...it also has a dramatic positive effect on fat loss. For the full facts and effects of using caffeine as a potent fat burner and sports performance enhancer...click on the link at the end of this posting to be taken to the main http://ironpower.biz site to view the complete guide to using caffeine...and the Complete Ironpower Bodybuilding Supplement Guide...

Energy Systems

SECTION I
THE PHARMACOLOGY OF BIOENERGETICS
- ENHANCING MUSCLE ENERGY SYSTEMS

- Caffeine
- Sodium Bicarbonate
- Creatine Monohydrate
- Potassium Phosphate
- L-Carnitine
- Ginseng
- Glycerol

This section explores the various mechanisms through which the above substances can effect human energy systems. It outlines dosages and procedures for specific results in enhancing physical performance.

CAFFEINE
Scientific Name: Methylxanthine
Type of Nutrient: Stimulant drug of Central Nervous System
History: Used for hundreds of years in form of tea and coffee beverages
How Supplied: Powder, Tablet, Liquid, Suppository
Natural Sources: Tea, Coffee, Guarana, Kola Nut
Used for: Reducing bodyfat and perception of effort. Increasing workload capacity, muscle fibre recruitment, exercise intensity, endurance, alertness, concentration, and oxygen uptake, Glycogen sparing
Cost effectiveness: Excellent
Safety: Up to 600mg/day (7 cups of coffee) considered safe (Gilbert 1992)
Precautions: Should not be taken by pregnant women (has been linked with reduced bodyweight of the newborn) or people with heart problems (excessive doses can cause extra beats of left ventricle). Can cause physical dependence at daily dosages of 350mg and above (about 4 cups of coffee). 5 grams and above can be a lethal dose (about 60 cups of coffee).

Some Personal Trainers will be horrified at the thought of encouraging clients to consume caffeine. However, its effects on physical performance and bodyfat reduction are too great and well documented to ignore. Used prudently, caffeine’s benefits can be made to outweigh possible risks.

Visit the ironpower.biz site to see the Complete Bodybuilding Supplement Guide and the rest of this section on Caffeine benefits effects facts withdrawal tolerance pregnancy content fat burning and much, much more...

Bodybuilding Supplement Guide for building muscle and losing fat-intro

2004-12-10T20:06:00.000+08:00

The following introduction is an exerpt from my 'BODYBUILDERS GUIDE TO SUPPLEMENTS'
Here's how you can build muscle and burn fat at the fastest rate...naturally '

INTRODUCTION
In an effort to find a short cut that will reduce the time and effort required to become competitive or to meet the challenge of the moment, it has become a common occurrence in the history of man to try chemicals of various types to improve both mental and physical performance.
Examples of this range from students trying to obtain a better grade, to athletes trying to shave seconds off the time required to perform an athletic feat, to the military’s use of chemicals to help soldiers perform heroic feats of endurance. To an objective appraiser, it is likely that the greater majority of effects in dietary pharmacology are subtle, meaning hard to measure, but not necessarily trivial.
As pointed out by scientific research (Coyle 1984), by far the most effective means of improving physical performance is a good training program. Coyle estimates that in previously sedentary individuals, improvements in muscle strength can be improved by 50% following the appropriate training program.
There are very few reports of drugs improving performance by more than 10%, and in fact, the improvement in well-trained individuals shown by most studies is not even close to 10%. However, while it is true for most biological studies that a change of less than 10% is considered trivial, in many athletic events an improvement in performance by far less than 10% represents the difference between a winner and an also-ran.
For example, Roger Banister broke the 4 minute mile barrier in 1954 (3:59:4). Between Banister’s performance and the 1981 performance of Sebastian Coe (3:47:33), 15 different athletes held the new best time. In many of these 15 different world-record breaking performances, the improvement in time was less than 1 second. Thus, even if the effects of nutritional ergogenesis are subtle, the small improvement in performance could give an athlete a tremendous advantage.
The following handbook has been prepared specifically for Personal Trainers. Its aim is to provide accurate information on the relatively few proven and legal nutritional ergogens available - What they are, their relative safety and how they are best used for maximizing benefits while minimizing any side-effects.
In combination with correct training and nutrition, the information contained herein may be of assistance in tailoring a program which accelerates the attainment of your or your clients goals in areas such as fat loss, muscle growth, strength, power, speed and increased energy/endurance.
Click here to view the rest of the Ironpower Bodybuilding Supplement Guide

Site Map for Ironpower.biz::Building Muscle and Losing Fat...fast

2004-12-09T07:26:00.000+08:00

Looking For A Specific Page On Our ironpower.biz Website?

Here’s an updated site index so that you can find pages quickly and easily…

The ironpower.biz Site Index

You can go straight to the page you are looking for from here without searching around the site and wasting valuable time.

We hope you enjoy your visit to our site...

About

Articles by Richard Hargreaves (writer for Australian Ironman and Musclemag)

-Developing Mental Muscle (doc)

-Top Ten Long Term Fat Fighting Rules(PDF)

-Bigger Leaner Muscles using Synergistic Supplement Stacking-The Powerstack (PDF)
(beware kitchen sink approach)

-Boost testosterone(doc)

-Boost testosterone (PDF)

-How you can gained 3.8kg of muscle in 5 weeks(doc)

-Keys to building your best physique (test, measure, grow) (doc)

-Supercompensation-ultimate recovery stack (doc)

-Tenways to increase your chances of winning a bodybuilding contest (doc)

-Female bodybuilding and supplementation(html)

Naturally Boost Human Growth Hormone (HGH), IGF-1,testosterone, and insulin with this Beta 2 agonist Broadbean l-dopa soup recipe!

Bigger stronger muscles with Powerstack (PDF)

Bodybuilding supplement guide (HTML)

Bodybuilding supplement guide (PDF)

Boost testosterone(doc)

Build muscle lose fat with Synstack (PDF)

Build muscle (Quickest muscle building techniques)

Burn fat (How to)

Clint Cohen-success story & program

Contact us

Customer feedback

Delivery information-cost,length of time

Downloads-lots of FREE stuff...e-books

-banned substances list (PDF)

-Bodybuilding Beyond Basics book (.exe)

-Bodybuilding supplement guide (PDF)

-Super Fat Burner Book (.exe)

Fat loss with diet

Fat loss with exercise

Fat loss with Ultrapack (How to burn-fat,best fat-burners)

Fitness-site-blog-Latest fitness updates from Richard Hargreaves and Ironpower.

Fitness Tools- FREE software to help you on your fitness quest (Body fat calculator, Reminder Buddy, Calories burned calculator)

Get ripped (doc)

Growth Hormone university study...703% boost in GH (PDF)

Glossary of terms

Homepage (start building muscle and losing fat here)

Increase fat burning Streamline (PDF)

Increase growth hormone 703% with GH Stack (PDF)

Keys to building your best physique (test, measure, grow) (doc)

Links to other bodybuilding resources

Mental muscle pt1

Mental muscle pt2

Mental muscle pt3

Muscle-building with diet

Muscle-building with exercise

Muscle building with exercise-1

Muscle building with exercise-2

Muscle building with exercise-A

Muscle building with exercise-B

Muscle building with exercise-C

Muscle-building with Ultrapack's

Muscle-building with Ultrapack-top ten reasons for buying

Muscle up diet

Muscle up intro

News and what's new

Products

Products Andro stack (boost low testosterone)

-Andro banned (PDF)

Products
Caffeine (facts, effects,buy)

Products GH
Stack (boost hgh and igf-1)

Products
Powerstack (creatine)

Products
Streamline (incorporates supreme thermogenic formula)

Products
Synstack (incorporates supreme thermogenic formula)

Questions and answers

Quick tips

Retailers of Ironpower products

Seven step success plan to transform your body and life pt1

Seven step success plan to transform your body and life pt2

Success stories

Supercompensation-ultimate recovery stack (doc)

Supplement guide (Bodybuilding)

-energy systems (creatine etc)

-losing fat

-recovery (building muscle)

-synergy

-case study

-other

Tenways to increase your chances of winning a bodybuilding contest (doc)

HGH Soup "Tweaks"

2004-12-06T18:05:00.000+08:00

Soup review comments
Here's some feedback on improving the taste of the HGH (Human Growth Hormone) boosting soup (Thanks Mum!)
Some more flavour required such as either salt and black pepper or
2 chicken stock cubes or
2 teaspoons chicken stock powder Massel’s Stock Powder 99% fat free
And black pepper, added at the end of cooking.

Straining and pureeing: very difficult to strain. I found that giving the liquid a really good blend in the food processor was quite sufficient to get a really smooth soup.

Give the portion of uncooked beans, 2 or 3 minutes in boiling water, when blanching, before adding to soup.

Hope these comments are useful. Otherwise it is quite a pleasant soup. If it is too thick add water or chicken stock.

To view the HGH boosting Broad Bean soup recipe, click here.

Under Eating...pt 2 of Five Familiar Bodybuilding Troubles

2004-12-04T22:44:00.000+08:00

FIVE FAMILIAR BODYBUILDING TROUBLES --- WHICH DO YOU WANT TO OVERCOME? Part 2...Under Eating

In my 3 decades of training experience I have identified 5 major bodybuilding troubles or problems. These are:-

1 Overtraining...training too much...too often and too long. Not taking a complete week off every 3 months...

2 Under eating...Not eating enough...eating inconsistantly...you need 6 meals per day minimum...every day, including

weekends...

3 Neglecting the window of opportunity for rapid growth by not taking Whey protein and creatine immediately after training...

4 Not stretching properly to facilitate easy growth...

5 Not focussing your mental muscle on who you want to become...

In this five part series, this is the second...and I'll be addressing the number two problem on my list...and that's under eating...

Under eating...6 meals per day minimum...every day, including weekends.
This is the next biggest trouble I've found when a bodybuilder just doesn't seem able to gain size. It's no good having a big feed every now and then...it must be done on a consistant regular basis day in and out. 6 to 7 Meals or snacks per day. Eat every 2-3 hours.
This isn't easy... it requires a bit of planning and foresight. If you know you won't easily have access to food at a scheduled meal time...plan in advance how you will overcome this. For exampe, you may have to go on a trip out in the country and there won't be any shops around to buy anything. Rather than thinking, Oh well, I'll just have to skip my morning tea or afternoon snack (depending on the time of day)...take it with you. Take some protein powder, bottled water and a shaker. Perhaps always have a supply in your car for unexpected hold-ups eg getting stuck in a traffic jam. Don't form the habit of making excuses ie "There's nothing I can do about it."...because there usually is...you just have to think ahead. What is harder is eating enough quantity all the time...especially if you are a hard gainer. If you are a hard gainer...you're going to have to eat heaps...there's no getting around this. A lot of the time you won't be hungry and yet it will be time to eat again.
What can you do?
The best solution I've found is to eat delicious food. This might sound a bit simplistic, but believe me it works. For instance...it's time for your next scheduled meal and you feel like your previous meal still hasn't gone down...so you're not hungry and don't feel like eating.Now, if your next meal is plain steamed rice and chicken (which you've been eating everyday for the past 3 months or (
longer)who could blame you for wanting to skip it. You're not hungry and it isn't appealing.You need to make the foods appeal to your appetite...not repel you because of repetitive boredom. Even appetising foods lose their appeal if you eat the same thing everyday.They say variety is the spice of life...and this couldn't be more true as far as food is concerned. Get plenty of variety. Don't eat the same foods day in day out. Have a different lunch everyday. have a different dinner everyday. Never have two successive meals the same. And eat yummy food! Instead of plain chicken...sometimes have it curried, and with delicious sauces and spices and herbs.Vary the rice...there's lots of scrumptious rice dishes to choose from...don't always have plain vanilla even if you love vanilla! It makes a huge difference over the long term to the success of your bodybuilding efforts if you look forward to your meals. The trick is to make it as enjoyable as possible...not something you have to suffer and endure. So eat delicious food, which is constantly varying.
Now as well as frequency...you have to eat enough. If you are an ectomorph(naturally skinny) you will find it the hardest to gain weight compared to other somatypes. So this point is mainly addressed to you. I really know what I'm talking about here because I fall into this category, and I will share with you how I overcame this drawback.Don't be dismayed if you fall into this category, because you can succeed in building a fantastic body...and when you do you will look absolutely fantastic because of your naturally low tendency to carry body fat. In other words, you can look ripped year 'round, eating just about anything you want once you've achieved the necessary muscularity! Other body types although they may gain muscle easier...they also gain fat easier too, which makes the challenge to them to stay lean. And believe me...its easier to keep your weight up when you can eat anything than trying to keep your weight(fat) down, when you have a tendency to get fat.The simple solution I found was to supplement every meal with a protein shake. It is a lot easier to make up your calorie, protein and carb requirements when you can drink it rather than eating all the time. I remember times my jaws used to ache from all the tiring chewing! It was much easier to chew less solid food and slam down a protein shake. Which reminds me of another point...make sure your steaks etc are tender...if not, hamburger style meats are better...you can eat more without all the facial fatigue! If you can't afford a protein powder, use skim milk powder instead...this will give you plenty of protein and carbs. Throw a banana or other soft fruit in and some low fat yoghurt, and you have a delicious, effective and cheap means to get HUGE!
Some people might think what I'm about to say is disgusting...but I'll still say it anyway because it demonstrates an important and true point. Because I was (and still am) a hard gainer (although I know so many tips and tricks these days that it doesn't bother me) my biggest challenge was eating enough. I never skipped training sessions, or missed a meal...but had trouble eating enough...that is why I relied on shakes. I remember my last meal of the day each day was just before bed. It was a huge protein shake...so huge in fact( I'm coming to the disgusting part now) that because I was still full from all the other 6 meals I'd already eaten that day...I had to drink it over the sink because it was coming back up! And that's true...but my method worked. I took my bodyweight up from 67 kg to 108 kg over 6 years...and the huge protein shake before bed was one of my secret weapons in my arsenal of GETTING BIG stategies. Another benefit of such a large drink before bed was that I would always have to get up in the middle of the night to go to the toilet...which then gave me a chance to have another protein shake meal!

HGH Booster L-dopa without Prescription!

2004-12-03T01:33:00.000+08:00

I forgot to say in earlier postings one of the reasons I am so excited about using the l-dopa naturally contained within Broad beans as a HGH booster is because while L-dopa is an amino acid that occurs naturally in the body, it is normally only available by prescription.The Monash Medical Centre study done in Melbourne Australia demonstrated that the l-dopa contained within Broad Beans was just as pharmacologically active as the prescription medication form of L-dopa! So what this means is you get the equivalent of an expensive prescribed form of l-dopa for the price of a few Broad Beans. What a bargain...not only a potent HGH booster but a healthy meal in one! Dr. Klatz in Grow Young With HGH has this to say about L-dopa - "L-dopa is one of the most effective GH-stimulators in both animals and humans." Human studies show that eating the beans leads to significant L-Dopa levels in the blood that reach a maximum in only one hour after eating.
An added GH-boosting effect may come from the fact that they contain a substance that's similar to the enzyme that converts glutamate to gamma-aminobutyrate (GABA). GABA is known to be involved in regulating the secretion of GH. So they may in fact pack a 'double wammy' punch that K.O's some extra HGH(Human Growth Hormone) out of your pituitary. ONE WORD OF CAUTION: A tiny percentage of people (particularly Greeks and Italians) lacks an enzyme that makes them susceptible to haemolysis anaemia (destruction of red blood cells) due to fava bean consumption, known as Favism. Of course, if you suffer from Favism you should avoid Broad beans...But for the rest of the population, why not take advantage of this super HGH boosting food for building muscle, losing fat, and rejuvenating your body...start looking and feeling younger today! Click here for a FREE copy of my natural HGH Human Growth Hormone IGF-1 and testosterone boosting l-dopa broad bean soup recipe.( It's delicious too!)

Bigger Muscles...Window of Opportunity

2004-12-02T05:24:00.000+08:00

5 Familiar Bodybuilding Troubles...Which Do You Want To Overcome? Part 3-Window of Opportunity

In my 3 decades of training experience I have identified 5 major bodybuilding troubles or problems. These are:-

1 Overtraining...training too much...too often and too long. Not taking a complete week off every 3 months...
2 Under eating...Not eating enough...you need 6 meals per day minimum...every day, including weekends... 3 Neglecting the window of opportunity for rapid growth by not taking Whey protein and creatine immediately after training...
4 Not stretching properly to facilitate easy growth...
5 Not focussing your mental muscle on who you want to become...

This is the third part of a five part series,and in this I'll be addressing the number three problem...and that's neglecting a window of opportunity after training for facilitating accelerated muscular growth...

3 Neglecting the window of opportunity for rapid growth by not taking Whey protein and creatine immediately after training...

Hard (high intensity) weight training results in many physiological reactions occurring in your body. Among these are increased blood flow to the muscles and increased secretion of anabolic (muscle building) hormones...such as HGH ( Human Growth Hormone), IGF-1,and Testosterone. This increased blood flow to the muscle cells, and increased anabolic hormone levels, can and should be fully utilised if you want to build maximum muscle size in the fastest time frame...and with the least effort. To take advantage of this opportunity, which will make a significant positive impact to your bodybuilding goals over time, you must supply your body with nutrients that these anabolic hormones will help convert to muscle. And the nutrients must be supplied in a timely manner while the blood flow is still elevated (your muscles are pumped)and the higher levels of HGH, IGF-1, and testosterone are circulating through your body. To do this you must eat immediately and up to 45 minute after training. If your goal is maximum muscle...ie you are bulking...You should eat a meal or drink a shake that contains both carbohydrates and protein.Dr Michael Colgin in his excellent book "Optimal Sports Nutrition" recommends eating 25% of your daily protein intake at this critical time.eg If your daily intake is 200 grams of protein...50 grams of protein should be consumed at this post workout snack. Also eat plenty of carbs...especially high glycemic ones such as rice and bananas.This will give your body an insulin spike to drive more protein into the muscle cells. If your goal is not to bulk up, but rather to cut up...you still need to eat in this window of opportunity...but you should eat slightly differently. Instead of ingesting copious amounts of carbs along with the protein as just mentioned...leave out the carbs and just take protein. You may still have some if you want...but choose low glycemic type carbs, and don't have too many. You want to avoid the insulin spike, because although this is great for packing on muscle...it also inhibits fat burning.By just taking in protein, you will actually be helping accelerate your fat burning efforts.The best form of protein to take at this time is a Whey Protein Concentrate (WPC) or Whey Protein Isolate (WPI) This type of protein has the highest biological value of any protein...with an amino acid profile very similar to human breast milk(and look how fast a baby grows!) Whey protein is also very high(25%) in Branch Chain Amino Acids ( BCAA'S), which are essential for speedy recovery and energy replenishment. Whey also has great anti-oxidant properties, to further help repair the damage done by intense weight training. A couple of other bonuses to using WPC or WPI is that it tastes great,and is fast acting and easily digestable...especially at a time when you might not feel like eating a big meal of solids. If you are bulking...mix your Whey Protein Shake with milk. If you are ripping up, use water to mix your shake.The other major supplement to take at this time is creatine monohydrate. Studies have shown 2 grams is adequate...but I would recommend 5 grams since it is safe and quite economical these days...and I have personally found I get better results taking the higher dosage.

5 Familiar Bodybuilding Troubles...Which Do You Want To Overcome? Pt 1-Overtraining

2004-12-01T02:57:00.000+08:00

In my 3 decades of training experience I have identified 5 major bodybuilding troubles or problems. These are:-

1 Overtraining...training too much...too often and too long. Not taking a complete week off every 3 months...

2 Under eating...Not eating enough...you need 6 meals per day minimum...every day, including weekends...

3 Neglecting the window of opportunity for rapid growth by not taking Whey protein and creatine immediately after training...

4 Not stretching properly to facilitate easy growth...

5 Not focussing your mental muscle on who you want to become...

This is the first part of a five part series,and in it I'll be addressing the number one problem...overtraining...

1 Overtraining...training too much...too often and too long. Not taking a complete weeks break or rest every 3 months.
This would have to be the most common trouble that hinders many would be successful bodybuilders from realising their full potential. And it's a particularly insiduous trouble because we have been taught that to get things in life , we have to work hard. Well that's true to some extent both in life and weight training. In weight training we have to train hard as far as intensity goes...if you want to get big you need to push big weights. But where the problem creeps in is that we apply rules from other places that don't apply to weight training. The rules I am talking about can be best illustrated with an example. I want to grow a big bank account...So I work a few jobs or set up a few businesses that give me multiple streams of income. Hey presto...that works...my hard work and long hours returns lots of money and a big fat bank account. The problem is when we apply this more is better to weight training, with the underlying premise that if training 3 days per week made me gain 3 pounds of muscle in 8 weeks...then if I train 6 days a week I should be able to put on 6 pounds of muscle in the same time. Or if training 30 minutes per workout made me gain 3 pounds...then if i train an hour and a half(3 x as long) I should be able to put on 9 pounds(3x as much) BIG MISTAKE...BIG TROUBLE...The logic on the surface sounds OK...but the underlying reality is quite different. The only thing the extra training does is burn you out and frustrate you with diminished returns. When I owned and operated my two bodybuilding gyms I used to see this all the time...and you just can't tell some people. They are so caught up in the belief that more is better that they are too scared to cut back on their routine lest they slip back...the irony is they won't "slip" back...they will actually burst forwards because they are unaware that they are being held back by over stressing their body.Don't get me wrong...hard work isn't bad...and sometimes its the persistance factor that gives (lands) us the big win. But the way to burst through sticking points is not to add exercises or volume (sets,reps)...but to add or increase intensity.( bigger weights...higher resistance...less rest between sets) Now since volume and intensity are inversely proportional, it is only logical that to increase intensity you also need to reduce volume. To overcome this block or obstacle requires you to do less...but make what you do even harder. Another trouble related to this is the myth that as you become more advanced...you need to train more. Nothing could be further from the truth...you actually need to train less (but smarter...with more intensity) The reason for this is because although your strength and size becomes greater over time...your recovery ability does not increase to the same extent...your ability to recover improves only marginally compared to your ability to get stronger. Why does this happen? Think of it this way...when you first started and had, for example 12' arms... If you did a set to failure of bicep curls, the amount of stress being inflicted on your total body wasn't that great because 12' arms don't require that much blood flow and the small muscle cell size isn't much of a drain on your energy or nervous system. However, when your arms have grown to say 18' and you do a set to failure...the weight will be huge compared to when you were a beginner...and the subsequet drain on the bodies total energy system and the shock effect this has will be immense. Although your strength may have improved by over one hunded percent, your bodies ability to recover won't have...your arms might be 50% greater in size...but your capacity for recovery won't have increased by 50%(more like 30% maximum)... and this leads to the condition of overtraining that we are talking about. So as you become more advanced...keep thinking of ways to make your training harder(more intense) but shorter in duration and less in volume.I remember years ago I was at a sticking point with my own training...and I was getting really frustrated. Nothing seemed to work for me. I thought I was doing everything optimally...eating right...getting plenty of sleep etc...but my weight hadn't budged for months.I was at 89 kilos and I desperately wanted to break the 90 kilo barrier (I was quite lean at this weight)but nothing seemed to work...I suppose the 90 kilo barrier to me was like Roger Bannister's four minute mile...this was my four minute mile...which the final solution was to be a four minute instead of four hour( I'm exageratting here, but I hope you get my drift) exercise workout! Time to try something different I thought...what I was doing obviously wasn't working...so I had nothing to lose. I had read Mike Mentzers Heavy Duty training book which had just been released. His Arthur Jones based training ideas were quite revolutionary. Incredibly heavy, hard intense workouts which were very brief.So I started experimenting with this style of training. I remember everybody thinking what the hell is he doing...some were even chuckling behind my back...despite the fact that I was by this stage a successful competitive bodybuilder. I remember one exercise session vividly...the first time I did heavy negatives on the dip rack. I got my training partner to help me suspend a 100 pound dumbell via a chain from my training belt. He would help get me to the top position of the dip by lifting me at the knees, and I would have to lower myself slowly under control to the bottom. The weight was so heavy I couldn't even do a single positive rep on my own. I finished my first set of 4 reps, and when I looked up I noticed the whole gym had stopped to watch what I was doing. At first people just dismissed this radical for the time style of training...but when after only 3 weeks I had busted through my sticking point and my weight soared to 92 kilos... people weren't laughing anymore. I was stoked. I purposely had not weighed myself for three weeks because I was hoping to get a pleasant surprise...I felt and knew this new style of training was working for me based on the mirror and judging by the fact that my strength was rapidly improving(100 pound db was too light for the dip now because I was capable of doing positive reps with it). I would have been happy to have just hit 90kg...but I overshot it by 2 kilos(4.4 pounds). I was sold on this new style of training...a 3 kg (6.6 lb) gain in only 3 weeks...after months of not putting on an ounce...and with a fraction of the amount of work I had been previously doing. At first everyone wanted to know what I was on! What I was on was an incredibly effective training routine, and soon others started copying and getting similar results. And it wasn't before too long 90 kilos seemed like a joke as I crashed through the 100 kg barrier(220 pounds) But this never would have been possible for me if I had just followed the masses and continued with my 20 sets per bodypart training systems.
So my advice to avoid this problem of overtraining is to continually be searching for ways to make your workout harder, not longer. Do less, but achieve more. Bigger weights...less sets...higher intensity...less rest period between sets...less exercises...less training days...more rest days...this will ultimately make your workouts super effective...and more fun!

In part 2 of this 5 part series I'll address the second bodybuilding trouble...and that's undereating.

HGH IGF-1 TESTOSTERONE INSULIN Boosting Broad Bean Soup Recipe

2004-11-28T00:23:00.000+08:00

Naturally Boost HGH, IGF-1, Testosterone, and Insulin with this Beta 2 Agonist Broad Bean Soup Recipe!
Follow the recipe below exactly...it is no ordinary Broad Bean soup recipe...this special one includes the pods. This is critical because the study which proved the broad beans contain pharmacologically active L-dopa used a Broad Bean Pod mixture...not just the beans. In fact the pods contain the highest concentration of l-dopa compared to the actual bean. Also make sure that the Broad Beans you select are young...because the young ones contain the greatest amount of l-dopa. Don't skimp on the cream either...the hormones which we are going to boost will be aided by the animal fat of the cream. (the body manufactures the hormone testosterone from Cholesterol) So on the surface it may look like an ordinary soup recipe...but behind the scenes a bit of clever pharmacology is taking place. So don't change the Recipe! Visit http://ironpower.biz
for more information

Ingredients for "Youth Soup" or "B2 Broth"!

900 g fresh young Broadbeans

1 small Onion, peeled and chopped

4 cloves Garlic, peeled and chopped

100 ml Olive Oil

1 litre water (approx)

100 ml Whipping Cream

1 small bunch of Mint, picked and sliced

Method

* Pod the broad beans, keeping their pods. Wash these well then chop them
into small pieces.

* Sweat the Chopped onion and garlic in the olive oil for about 2 minutes.

* Add the shells of the beans then sweat for a further 3 minutes until soft.

* Cover with the water then bring to the boil.

* Simmer rapidly for about 5 minutes then add half of the beans

* Boil for a further five minutes then purée and strain through a fine sieve.

* Blanch the remainder of the beans for 1 minutes then add to the puréed
soup along with the cream.

* Reboil, add the sliced mint and serve.

Serves 4

Have a serving of the soup just before (about half an hour) training...this will supercharge your bodies release of HGH, IGF-1, testosterone and insulin. Put the rest in the fridge for 3 more workouts...or even before bed...because during sleep is another time the pituitary gland in the brain releases HGH into the body. (Although it's preferable to take before training...since you will be able to eat after your workout to realise the full value of elevated hormonal levels) As soon as you've finished your training, slam down a Synstack http://ironpower.biz/synstack.htm
whey protein shake and a glass of Powerstack http://ironpower.biz/products_powerstack.htm
creatine drink. This will optimally take advantage of the high concentrations of the circulating HGH, IGF-1, testosterone and insulin hormones in your bloodstream to maximise your bodybuilding efforts. Do not neglect this...to take advantage of the high levels of HGH, IGF-1, testosterone and insulin, you must eat...and a fast acting highly bioavailable and easily digestible whey protein is the best form of protein to take at this time. Taking creatine at this time also dramatically increases the muscle cells uptake of this potent muscle builder...not to mention creatine can also help boost HGH in its own right...For more info on that...visit... http://ironpower.biz/2004/11/creatine-boosts-hgh-igf-1testosterone.html

Visit http://ironpower.biz/products_gh_stack.htm for GH Stack, a popular natural bodybuilding supplement university proven to boost HGH and IGF-1 by 701% and 300% respectively

This recipe may be freely distributed and published so long as no alterations are made. References and links to ironpower.biz must be left intact. Visit http://ironpower.biz for FREE fitness, weight-loss and bodybuilding e-book downloads. Hundreds of pages of FREE training, diet, and supplement advice to help you in building muscle and losing fat with the quickest muscle building techniques and best fatburners available on line.

PRESS RELEASE...HGH soup...final draft

2004-11-26T20:03:00.000+08:00

Here's the final draft of my groundbreaking new re-juvenation, muscle building and fat burning "YOUTH SOUP" PRESS RELEASE that is being released now as I type this.

Edit Release Date
November 26, 2004

Edit Headline
Amazing New Soup Boosts Human Growth Hormone (HGH) and IGF-1 - Fountain of Youth or Bodybuilders Dream?

Edit Industry Targets/Categories
Home and Family
Industry: Healthcare
Lifestyle: Beauty
Lifestyle: Food / Beverage
Lifestyle: Health & Fitness
Medical: Alternative Medicine
Medical: Geriatrics
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Sports: Golf

Edit Summary
Former Mr. Australia and CEO of http://ironpower.biz nutritional supplement company, Richard Hargreaves, announced today that he has discovered a Broad Bean soup recipe that boosts the Master muscle building, fat reducing and rejuvenation hormone of the body...HGH (Human Growth Hormone).

Edit Keywords
HGH, HUMAN GROWTH HORMONE, RELEASER,THERAPY,SUPPLEMENT,HUMAN GROWTH HORMONES,GH, HGH AND IGF-1, IGF1, SIDE-EFFECTS,TESTOSTERONE, INSULIN, BETA 2, B2 AGONIST, CLENBUTEROL, BETA2, B 2, L-DOPA, DOPAMINE, BODYBUILDING, BODYBUILDER, BODYBUILDERS, BODYBUILD, BODY BUILDING, LIFE EXTENSION, ANTI AGEING, AGING, RE-JUVENATION, RE JUVENATION, FITNESS, HEALTH

Edit Press Release Body
(PRWEB) November 26, 2004 --Former Mr. Australia and CEO of http://ironpower.biz nutritional supplement company, Richard Hargreaves, announced today that he has discovered a Broad Bean soup recipe that boosts the Master muscle building, fat reducing and rejuvenation hormone of the body...HGH (Human Growth Hormone). This welcome news couldn't come at a better time since a new report has predicted Australia's ageing population will cost the nation thousands of billions of dollars over the next 40 years. The Productivity Commission has found that by 2045, 25 per cent of the population will be 65 or older, which is about double the current proportion.National Seniors Association chief executive David Deans says long-term solutions are needed to keep people in the work force for longer, and improve the health of older Australians.
Human Growth Hormone (HGH) plays an essential role in the regulation of body fat levels, immunity, muscle mass, wound healing, bone mass and many other bodily functions. It is well established that human growth hormone levels steadily decline as we age and is partially responsible for the steady loss of muscle mass, loss of skin elasticity, immune dysfunction and many other physical changes that take place in the aging human body. Human Growth Hormone is produced at a rate that peaks during adolescence, at a time when normal growth is accelerated. The production of human growth hormone decreases with age, 14% each year on average. Humans normally produce about 500 micrograms of growth hormone daily at age 20. It is secreted in pulses by the pituitary gland. These pulses vary between 10 and 30 per day and can be strengthened by exercise. By age 80, the daily production falls to 60 (or less) micrograms. Studies on exercising - versus sedentary healthy men showed that only one-fourth of the decline in lean tissue mass is caused by disuse while three-fourths is caused by the aging process.Therefore, the possible effects of the broadbean soup on Human Growth Hormone is worth exploring in aging populations.

-According to Ronald M. Klatz, M.D., Author of the book Stopping the -Clock... "The benefits of taking Human Growth Hormones include:
-Younger, thicker skin
-Stronger bones
-An average gain of 8.8% in muscle mass after six months, without exercise
-An average loss of 14.4 % body fat after six months without dieting
-A stronger immune system
-Better exercise performance
-A higher energy level
-Greater cardiac output
-Lower cholesterol
-Regrowth of heart, liver, spleen, kidneys and other organs that shrink with age
-Tissue regenerating/healing of wounds and in recovery from surgery
-Improved kidney function
-Lower blood pressure
-Fewer wrinkles
-Elimination of cellulite
-Sharper vision
-Better retentive memory

Dr Klatz is referring to Human Growth Hormone in its synthetic injectable form. Apart from the injectable form being quite expensive, it also requires a doctors prescription. Growth hormone releasers in the form of a supplement or food that boost HGH provide a safe and natural alternative to boosting Human Growth Hormone without side effects.

Says Richard " I was searching for a natural B2 agonist. And then I stumbled on a new way to boost HGH (Human Growth Hormone). I wanted something that could give the muscle building and fat reducing effects of a synthetic B2 agonist such as Clenbuterol, but was natural, safe and legal. Well, after some searching, I found one. It's called dopamine...a substance naturally produced by your own body.(It's actually a neuro-transmitter and manufactured by the brain) But there was a problem with this...the human body cannot assimilate orally ingested dopamine. So then I looked to dopamine pre-cursors...substances that the body could convert to dopamine...The most direct pre-cursor is the amino acid l-dopa and it naturally occurs in Vicia Faba...or more commonly...Broadbean! Yes, the common Broadbean!"

What's more, a study performed in Australia at the Monash Medical Centre demonstrated that the l-dopa content in 100 grams of broadbean pod mixture was 250mg (a dosage equivalent to the prescription dosage of an l-dopa treatment for Parkinson's disease). The researchers concluded from the study "Vicia faba meals produced comparable L-dopa blood levels to fasting standard tablet doses and recovery studies yielded 0.25% L-dopa per weight of bean pod mixture. Vicia faba contains sufficient L-dopa to be pharmacologically active."

So, what this means in a nutshell is that the humble broad bean can effectively and cheaply supply you with l-dopa which your body converts to dopamine...which is a B2 agonist that builds muscle and burns fat. Now, here's the best bit...Dopamine is one of the most potent HGH releasers. Not only do we have a food (Broadbean) which can act as a B2 agonist, it also can boost HGH. And boosting HGH also boosts igf-1, testosterone, and insulin...three extremely anabolic hormones! How can you utilize this super food? Says Richard "Why not have a cup of my Broadbean soup before you train? This will supercharge the natural HGH boost which weight training stimulates...not to mention the boost in igf1, testosterone and insulin which occurs as a by product of the increased HGH! And for those who want to restore youth, have a cup of the soup before bed, because this is another time the body naturally releases HGH into the bloodstream.

Visit my website, http://ironpower.biz/broadbean_l-dopa_soup.htm to get the FREE, delicious and easy to prepare recipe for the Broadbean "Soup Of Youth" .Also take a look at a natural bodybuilding product we have that is popular amongst bodybuilders called GH Stack, which has been university proven to boost HGH and IGF-1 by 701% and 300% respectively...visit http://ironpower.biz/products_gh_stack.htm.

NEW Soup Boosts HGH (Human Growth Hormone)...press release

2004-11-25T03:05:00.000+08:00

I'm so pleased with my new HGH boosting B2 soup that I've named it YOUTH SOUP, and are sending out this press release to announce it to the world! (Do you think B2 Broth is a better name? All comments welcome)

FOR IMMEDIATE RELEASE
Amazing New Soup boosts Human Growth Hormone(HGH)...Is it a Fountain of Youth or Bodybuilders Dream?
Former Mr Australia and CEO of Ironpower supplement company, Richard Hargreaves, announced today that he had discovered a Broad Bean soup recipe that boosts the Master muscle building, fat reducing and rejuvenation hormone of the body...HGH (Human Growth Hormone).
Human Growth Hormone (HGH) plays an essential role in the regulation of body fat levels, immunity, muscle mass, wound healing, bone mass and many other bodily functions. It is well established that human growth hormone levels steadily decline as we age and is partially responsible for the steady loss of muscle mass, loss of skin elasticity, immune dysfunction and many other physical changes that take place in the aging human body.Human Growth Hormone is produced at a rate that peaks during adolescence, at a time when normal growth is accelerated. The production of human growth hormone decreases with age, 14% each year on average.Humans normally produce about 500 micrograms of growth hormone daily at age 20.It is secreted in pulses by the pituitary gland. These pulses vary between 10 and 30 per day and can be strengthened by exercise. By age 80, the daily production falls to 60 (or less) micrograms. Studies on exercising versus sedentary healthy men showed that only one-fourth of the the decline in lean lean tissue mass is caused by disuse while three-fourths is caused by the aging process.Therefore, the possible effects of the broadbean soup on Human Growth Hormone is worth exploring in aging populations.

According to Ronald M. Klatz, M.D., Author of the book Stopping the Clock...
"The benefits of taking Human Growth Hormones include:
Younger, thicker skin
Stronger bones
An average gain of 8.8% in muscle mass after six months, without exercise
An average loss of 14.4 % body fat after six months without dieting
A stronger immune system
Better exercise performance
A higher energy level
Greater cardiac output
Lower cholesterol
Regrowth of heart, liver, spleen, kidneys and other organs that shrink with age
Tissue regenerating/healing of wounds and in recovery from surgery
Improved kidney function
Lower blood pressure
Fewer wrinkles
Elimination of cellulite
Sharper vision
Better retentive memory"

Dr Klatz is referring to Human Growth Hormone in its synthetic injectable form. Apart from the injectable form being quite expensive, it also requires a doctors prescription. Growth hormone releasers in the form of a supplement or food that boost HGH provide a safe and natural alternative to boosting Human Growth Hormone without side effects. Says Richard " I was searching for a natural B2 agonist.And then I stumbled on a new way to boost HGH (Human Growth Hormone). I wanted something that could give the muscle building and fat reducing effects of a synthetic B2 agonist such as Clenbuterol, but was natural, safe and legal. Well, after some searching, I found one. It's called dopamine...a substance naturally produced by your own body.(It's actually a neuro-transmitter and manufactured by the brain) But there was a problem with this...the human body cannot assimilate orally ingested dopamine. So then I looked to dopamine pre-cursors...substances that the body could convert to dopamine...The most direct pre-cursor is the amino acid l-dopa and it naturally occurs in Vicia Faba...or more commonly...Broadbean! Yes, the common Broadbean!" What's more, a study performed in Australia at the Monash Medical Centre demonstrated that the l-dopa content in 100 grams of broadbean pod mixture was 250mg (a dosage equivalent to the prescription dosage of an l-dopa treatment for Parkinson's disease). The researchers concluded from the study "Vicia faba meals produced comparable L-dopa blood levels to fasting standard tablet doses and recovery studies yielded 0.25% L-dopa per weight of bean pod mixture. Vicia faba contains sufficient L-dopa to be pharmacologically active."
So, what this means in a nutshell is that the humble broad bean can effectively and cheaply supply you with l-dopa which your body converts to dopamine...which is a B2 agonist that builds muscle and burns fat. Now, here's the best bit...Dopamine is one of the most potent HGH releasers. Not only do we have a food (Broadbean) which can act as a B2 agonist, it also can boost HGH. And boosting HGH also boosts igf-1, testosterone, and insulin...three extremely anabolic hormones! How can you utilise this super food? Says Richard" Why not have a cup of my Broadbean soup before you train? This will supercharge the natural HGH boost which weight training stimulates...not to mention the boost in igf1, testosterone and insulin which occurs as a by product of the increased HGH! And for those who want to restore youth, have a cup of the soup before bed, because this is another time the body naturally releases HGH into the bloodstream. Visit my website, http://ironpower.biz to get the FREE, delicious and easy to prepare recipe for the Broadbean "Soup Of Youth " or "B2 Broth"!

Naturally Boost HGH, IGF-1, Testosterone, and Insulin with this Beta 2 Agonist

2004-11-23T22:09:00.000+08:00

Following on from my previous posting, in which I said I'd be expanding more on the topic of natural HGH (Human Growth Hormone) boosters...
Today I'll cover a very exciting new one...although I discovered this one several years ago...this is the first time I've written on the subject.
First, I'll tell you how I made the discovery. I was searching for a natural B2 agonist. What's a B2 agonist you may be asking... (B2 agonist is short for Beta two adrenergic agonist.) A B2 agonist that bodybuilders are familiar with is Clenbuterol...a powerful drug that builds muscle and strips the body of fat in record time. B2 agonists are used widely in asthma medications, because one of their effects is bronchodilation...or an opening of the breathing passages.Clenbuterol drugs such as Venta Pulmin and Spiropent are banned by sporting bodies such as the IOC (click here to view the list of banned substances) and are illegal in most countries. Apart from being illegal, they have also been shown to have dangerous side-effects to health.Click here to read a University of Melbourne study which looked at the detrimental effects of Clenbuterol on the heart.
So what I was searching for was something that could give the muscle building and fat reducing effects of a synthetic B2 agonist such as Clenbuterol, but was natural, safe and legal. Well, after some searching, I found one. It's called dopamine...a substance naturally produced by your own body.(It's actually known as a neuro-transmitter and manufactured by the brain) But there was a problem with this...the human body cannot assimilate orally ingested dopamine. So then I looked to dopamine pre-cursors...substances that the body could convert to dopamine...The most direct pre-cursor is the amino acid l-dopa and it naturally occurs in Vicia Faba...or more commonly...Broadbean! Yes, the common Broadbean! What's more, a study performed in Australia at the Monash Medical Centre demonstrated that the l-dopa content in 100 grams of broadbean pod mixture was 250mg (a dosage equivalent to the prescription dosage of an l-dopa treatment for Parkinson's disease). The researchers concluded from the study "Vicia faba meals produced comparable L-dopa blood levels to fasting standard tablet doses and recovery studies yielded 0.25% L-dopa per weight of bean pod mixture. Vicia faba contains sufficient L-dopa to be pharmacologically active in patients with Parkinson's disease and can potentially be incorporated into dietary strategies to manage Parkinsonian motor oscillations."
So, what this means in a nutshell is that the humble broad bean can easily and cheaply supply you with l-dopa which your body converts to dopamine...which is a B2 agonist that builds muscle and burns fat. Now, I've saved the best to last...Dopamine is one of the most potent HGH releasers. So not only do we have a food (Broadbean) which can act as a B2 agonist, it also can boost HGH. And boosting HGH also boosts igf-1, testosterone, and insulin...three extremely anabolic hormones! How can you utilise this super food? Why not have a cup of Broadbean soup before you train? This will supercharge the natural HGH boost which weight training stimulates...not to mention the boost in igf-1, testosterone and insulin which occurs as a by product of the increased HGH!
Here's a delicious and easy to prepare recipe for Beta 2 BroadBean Super Soup to get you started! Click here.

references:

Motor effects of broad beans (Vicia faba) in Parkinson's disease: single dose studies

PA Kempster1,2 MD, Z Bogetic2 MD, JW Secombei3 BApplSc, HD Martin3 Bsc, NDH Balazs3 Bsc and ML Wahlqvist2 MD

Departments of Neurosciences1, Medicine2 and Biochemistry3, Monash Medical Centre, Melbourne, Australia.

HGH increases muscle by 8.8% and decreases fat by 14.4%...without exercise or dieting!

2004-11-20T03:38:00.000+08:00

As a follow on from yesterdays posting on how creatine monohydrate has the ability to boost human growth hormone (HGH)...according to Ronald M. Klatz, M.D., Author of the book Stopping the Clock... The benefits of taking Human Growth Hormone include:

Younger, thicker skin
Stronger bones
An average gain of 8.8% in muscle mass after six months, without exercise
An average loss of 14.4 % body fat after six months without dieting
A stronger immune system
Better exercise performance
A higher energy level
Greater cardiac output
Lower cholesterol
Regrowth of heart, liver, spleen, kidneys and other organs that shrink with age
Tissue regenerating/healing of wounds and in recovery from surgery
Improved kidney function
Lower blood pressure
Fewer wrinkles
Elimination of cellulite
Sharper vision
Better retentive memory

Dr Klatz is referring to HGH in its synthetic injectable form. Apart from the injectable form being very effective...it is also quite expensive and requires a doctors prescription. Natural alternatives that boost HGH levels such as creatine, niacin, certain amino acids such as arginine, lysine, glycine, glutamine and even some plants (eg.Broad Bean which is naturally high in l-dopa...a potent HGH releaser and natural B2 agonist) can provide many people with an effective natural alternative...albeit perhaps not quite as effective...but a lot cheaper and safer. Next posting I'll take a closer look at Broad Bean, and explain what a B2 agonist does. In the meantime, if you want to explore more on the benefits of HGH, particularly for building muscle and losing fat, click here to visit ironpower.biz.

Creatine boosts HGH, IGF-1,Testosterone & Insulin

2004-11-19T02:04:00.000+08:00

Some research indicates creatine monohydrate can raise growth hormone equal to that of intense exercise. Human Growth hormone (HGH) plays an essential role in the regulation of body fat levels, immunity, muscle mass, wound healing, bone mass and many other bodily functions. It is well established that HGH levels steadily decline as we age and is partially responsible for the steady loss of muscle mass, loss of skin elasticity, immune dysfunction and many other physical changes that take place in the aging human body.HGH is produced at a rate that peaks during adolescence, at time when normal growth is accelerated. The production of human growth hormone decreases with age, 14% each year on average. Humans normally produce about 500 micrograms of growth hormone daily at age 20.It is secreted in pulses by the pituitary gland. These pulses vary between 10 and 30 per day and can be strengthened by exercise. By age 80, the daily production falls to 60 (or less) micrograms. Studies on exercising versus sedentary healthy men showed that only one-fourth of the the decline in lean lean tissue mass is caused by disuse while three-fourths is caused by the aging process.Therefore, the possible effects of creatine on HGH is worth exploring in aging populations.

One study found creatine could mimic the increased HGH levels seen after intense exercise. In this study, researchers gave six healthy male subjects 20 grams of creatine monohydrate in a single dose under resting (non-exercising) conditions. The researcher's found that all subjects showed a "significant" increase of HGH in the blood during the six-hour period after creatine ingestion. For the majority of subjects the maximum HGH concentration occurred between two and six hours after ingesting the creatine.

The conclusion of the study was "In resting conditions and at high dosages creatine enhances GH secretion, mimicking the response of strong exercise which also stimulates GH secretion." These researchers felt that the effects of creatine on GH could be viewed as one of creatine's anabolic properties with the lean mass and strength increases observed after creatine supplementation. Although creatine supplementation has been found to increase lean muscle mass and strength in many studies, the effects of creatine on those tissues via GH enhancement has yet to be explored. This also leads on to the fact that increasing HGH also increases IGF-1, testosterone and insulin...3 other extremely anabolic hormones...So the benefits of creatine supplementation could be far more reaching than first supposed...

For more info on:- creatine monohydrate and other ways to boost HGH

Is This The fastest Muscle Building Routine Ever...

2004-11-17T21:20:00.000+08:00

I'm really excited to be giving you this weight training program which gives phenomenol muscle building results in a very short time...even for hardgainers! I aren't quite sure yet as to why it's so effective...although I do have some theories which I'll expound in another article...but it doesn't matter why it works...what's more important is that it does...and incredibly well. I personally put on 7 kilos over 3 weeks!(I used a loading dose of Powerstack-creatine in the first week-putting on 4 kilos, plus GH stack and androstack and Synstack and metaglutamine) Admitedly it wasn't all muscle...but it was very high quality bulk, and my strength went through the roof... especially after a couple of months on the program.
Before giving you the program, which is based on a 50 year secret (Larry Scott-former Mr Olympia is reported to have used a similar program)let me warn you that on paper it looks extremely basic...and it is...but it works so effectively that I must stress DO NOT ALTER IT! Don't be tempted to add exercises, sets etc to it. Part of the secret for its success is its brevity.So DON"T CHANGE IT!
The workout is only 3 days a week. It's a triple split, so each bodypart will only be trained once a week! Yes, that's all. Once a week. And the workout is completed in 30 to 40 minutes...that's it...no longer. So don't add extra exercises, or extra workouts on your days off. The workout must be kept under 40 minutes...and no more than three times per week.
Here's the program
Day one eg Monday
CHEST AND BACK AND ABS
CHEST
Incline flys 10 reps performed set style A
Bench press 6 reps performed set style B
Bench press 2 reps performed set style C
Incline press 25 reps performed set style C
BACK
Bent over rows 10 reps performed set style A
Chin-ups 6 reps performed set style B
Cable rows 2 reps performed set style C
Cable rows 25 reps performed set style C
ABS
crunches 10 reps performed set style A
reverse crunches(on incline) 6 reps performed set style B
reverse crunches 2 reps performed set style C
crunches 25 reps performed set style C

Day two eg Wednesday
LEGS
Squats 10 reps performed set style A
Squats 6 reps performed set style B
Squats 2 reps performed set style C
Squats or leg press or leg extensions 25 reps performed set style C

stiff legged deadlifts 10 reps performed set style A
stiff legged deadlifts 6 reps performed set style B
leg curls 2 reps performed set style C
leg curls 25 reps performed set style C

seated calf raises 10 reps performed set style A
standing calf raises 6 reps performed set style B
standing calf raises 2 reps performed set style C
standing calf raises or donkey reps performed set style C

Day three eg friday
SHOULDERS AND ARMS
SHOULDERS
Lateral raise 10 reps performed set style A
shoulder press 6 reps performed set style B
shoulder press 2 reps performed set style C
upright rows or bent over raises 25 reps performed set style C
BICEPS
Preacher curls 10 reps performed set style A
standing curls 6 reps performed set style B
incline curls 2 reps performed set style C
reverse curls 25 reps performed set style C
TRICEPS
pushdowns 10 reps performed set style A
dips 6 reps performed set style B
pushdowns 2 reps performed set style C
french curls 25 reps performed set style C

There you have it...simple...but powerful...REMEMBER THOUGH...DON"T CHANGE IT BY ADDING THINGS AND MAKING IT LONGER ( The reason I keep emphasising this fact is because I used to own a couple of gyms and have had experience with thousands of clients...many had the mentality that if such a small program is effective, they'll just add this and add that to make it more effective. This is especially true for people who have been training for some time and are used to monster workouts...because they know a lot of exercises...and are used to regularly doing a lot of exercises per workout...they feel they 'must' do this( some do it because there worried they might look like some sort of beginner or newbie in the eyes of others doing such a brief, simple routine) Well please don't be like them...you now know better...so there's no excuse!

LEGEND style A reps are performed super slow...10 seconds up...10 seconds down...light weight...done to failure for 10 reps
Style B reps are performed normal speed and style for 6 reps to failure...heavy weight
Style C pre-exhaust set...first phase of two reps with an 'impossible' weight
You tell your mind you are going for 6 reps...but with a weight so heavy that you must fail...and only get 1 or two reps...even though in your mind you are going for six.
Phase two...after going to failure with phase one, grab a lighter weight and pump out 25 reps to failure...fast speed...no rest between phase one or two
NOTE you can change the exercises for each bodypart...just don't change the sets, reps or style of execution
You can either finish training one bodypart first before doing the next ie. train your chest for the 3 styles of sets before doing the same for back...OR you may superset chest and back exercises ie Do your super low style A set of bench press, then do your super slow style A set of rows...before doing the same for style B and then Style C

Maximum Muscle...Minimum Fat...Fastest Time

2004-11-11T01:35:00.000+08:00

by Richard Hargreaves (First published in Australian Ironman bodybuilding magazine 1998)

TRIPLE - X EATING FOR MAXIMUM RESULTS

MAXIMUM FAT LOSS

Eating would have to be one of the most controversial topics around.
Which diet is best for fat loss - a calorie restricted diet or a fat restricted diet or a carbohydrate restricted diet or all three?
Or something else such as the so called ‘high fat’ diet? Or a high fibre diet? Or high protein diet? Or no diet at all? Or diet supplements?
There are lots of ‘experts’ around who defend one system of fat loss as being the best and ignoring or canning the other methods.
Who is right? Does anyone really know?
I think we do know and that is a combination of several of the above.
These are:
A) CALORIE RESTRICTION
B) CARBOHYDRATE RESTRICTION
C) FAT RESTRICTION
D) FIBRE INCREASE
E) PLENTY OF PROTEIN
F) DIET SUPPLEMENTS

As far as the no diet ‘method’ is concerned, I think it sounds good in theory but in practice doesn’t work. Initially, anyway. It can be good once the fat is gone, however.
This is because for most people the incredible behavioral change they would have to make is beyond them.
To take total control or enough control to make a difference is quite a feat. It requires mental skills beyond that of most people. These skills are easily taught but the person has to really want to change.
It reminds me of the joke:
QUESTION: “How many psychiatrists does it take to change a light globe?”
ANSWER: “Only one, but it's very expensive and the light globe has got to want to change”
Many a true word is spoken in jest.
But the truth is that if you want permanent results you are going to have to do something different from now. If you keep doing the things that you’ve always done, you will keep getting the results you have always got.
To make this change requires determination and is quite often done out of sheer frustration of the way you presently are.
However, a diet can be a psychological tool to help you achieve your goal.
Fast fat loss gives lots of positive feed-back and hence motivation continuing to do what you’re doing. If you don’t ‘feel’ like your losing fat, this can be very de-motivating. When this happens you are more apt to throw in the towel.
So the diet is actually helping you achieve your goal on two levels - physical and
mental.
It keeps you on the path and once this goal has been achieved the goal becomes to stay at your desired bodyfat level.
A ‘no diet’ approach works best here. Once you’ve achieved your goal bodyfat level a few simple behavioral modifications are all that are necessary to keep you there “without dieting”.
These can be summarized in four simple rules:
1. EAT AND DRINK WHAT YOU LIKE IN MODERATION
2. Only eat when hungry (not out of habit or as a mood enhancer).
3. Eat your food slowly (this gives the body time to activate its ‘full’ signal from the stomach).
4. Stop when you’re full (don’t over eat out of habit to finish plate).

Let’s now take a look at how A, B, C, D, E & F work together synergistically.
CALORIE Restriction is best achieved through cutting fats. That is because fats are around twice as high as protein or carbohydrates in calories.
eg 1 gram fat = 9 calories
1 gram protein = 4 calories
1 gram carbohydrates = 4 calories

Cutting back on fats has the most dramatic effect on calorie reduction per gram of food restricted. A small volume cut gives a dramatic calorie drop.
Hence two fat birds are killed with the one stone - Restricting fats automatically restricts calories.
Further calorie restriction is achieved through carbohydrate restriction.
Higher protein levels help maintain existing muscle tissue when in a calorie restricted state. This keeps the metabolism fast.
Increased fibre helps to stabilize blood sugar levels and speeds the rate at which the body eliminates waste. The less time food is in your system, the less calories get absorbed. Numerous studies show how increased fibre increases weight loss in a diet situation.
Supplements for accelerating fat loss will be discussed later in their own section.

TRIPLE - X EATING FOR MASS
MAXIMUM MUSCLE GAIN

Now, to the exciting part of what I promised you in last month’s issue.
How to maximize muscular gains while minimizing fat gains through nutrition - both food and supplements.
You may recall me mentioning in previous articles how anabolic the hormone insulin is. The problem however with high insulin levels is that this state is conducive to fat storage.
Question: How can you get the anabolic effect of insulin without the fat lipo-genesis (building) usually associated with high insulin levels?
Answer: By preventing the formation of fat.

HOW TO DRAMATICALLY BOOST INSULIN LEVELS WHILST STOPPING FAT PRODUCTION

Carbohydrates are what boost insulin levels, especially high glycemic type of carbs such as glucose. (See High Glycemic Index Foods Table).
What I’m talking about here is copious amounts of carbohydrates to keep insulin levels elevated.
And with the magic addition of an incredible natural compound known as Hydroxy Citric Acid we can effectively block the production of fat from the excessive amount of carbohydrate calories consumed.
HCA works its magic by attaching itself to the enzyme necessary for fat production, citrate lyase. By rendering citrate lyase inactive, malonyl co-enzyme A (building block of fat) cannot be triggered into fat formation.
However, HCA will not stop excessive fat calories in food from being stored as fat on the body. It is therefore necessary to keep fat intake very low at around 10%. An alternative and what most people find the easiest method is to supplement their present medium to high fat intake with chitosan.
Chitosan is another of Mother Nature’s miracles. It is what is known as a lipophillic fibre - or fat attracting fibre (unlike most other types of fibre which are water attracting). This gives chitosan the unique ability to absorb around 10 times its own weight in fat and oils ie 1 gram of chitosan can soak up 10 grams of fat.
However, it is indiscriminate at absorbing both “good” and “bad” oil. The ‘good oil’ is that containing fat soluble vitamins such as A and E. Excessive or indiscriminate use of chitosan can lead to dietary deficiencies.
We do need some fat in our diets to remain healthy. NEVER try to eliminate fats completely.
So now we have a high carbohydrate, low fat diet, but what about protein?
Around three grams per kilogram of bodyweight per day eg an 80 kg bodybuilder would require around 240 grams of high grade protein per day. Ectomorphs (fast metabolism, ‘skinny’) may need more. Endomorphs (slow metabolism, ‘fat’) may need less. Mesomorphs (Naturally muscular) will be around the above mentioned 240 gram/day. It is near impossible to eat this much solid protein per day on a consistent basis. It’s a lot of chewing which is very tiring. High quality Whey protein concentrates and isolates are now available which makes your protein intake through liquid drinks - a much more pleasant alternative. Especially on a super muscle builder diet because bananas and low fat ice-cream are encouraged.
Whey protein has the highest biological value of all proteins and is very cost effective. It also tastes terrific in a milk shake.
Question: Why has a Cutting Up and a Mass Building diet been included? Which one should I do?

Answer: You will probably need both diets to get the maximum amount of muscle with minimum amount of bodyfat.

Cycle the two diets as you cycle your training.
A cycle which works well is four weeks hard TRIPLE - X training in combination with the TRIPLE -X Maximum Muscle diet followed by two weeks of less intense training in combination with the TRIPLE - X Maximum fat loss diet.
At the end of this two week block, the cycle is repeated.
If you are a bit smooth you may wish to start with the Maximum fat loss diet until you get your abdominals showing. Once you’ve achieved a degree of sharpness you’re happy with, start the TRIPLE - X maximum muscle diet in combination with very intense TRIPLE - X training. Cycle as explained above.
Tailor the diets and cycles to suit your unique requirements.

TRIPLE X SUPER FAT BURNER DIET

Example for 80kg Bodybuilder

7:00 AM BREAKFAST 2-4 Tablespoons WPC
1 glass ice water
1-2 teaspoons coffee
4 drops Trim sweet (or other low calorie sweetener)

10:00AM MORNING One serve of meat or other Yes Protein (could be TEA TRIPLE -X protein shake)
As many serves as desired of Yes vegetables or Yes salads

1:00 PM LUNCH Same as Morning Tea

4:00 PM AFTERNOON (Optional - have only if hungry)
TEA PROTEIN SHAKE

7:00 PM DINNER Same as Lunch

SPECIAL MEAL - POST WORKOUT SNACK - Protein Drink
6 Tablespoons WPC
1 glass milk (low fat)
1/2 banana
1 teaspoon (5g) Creatine Monohydrate

NOTES:
* Space meals at least three hours apart
* Use herbs and spices to add flavour
* Get as much variety as possible with the yes foods
ie each meal a different source of protein
each meal different vegetables and salads
* Do not eat later than 8:00 PM
* Avoid the NO foods (except for milk and banana in post workout snack)

Sip on a mixture of glutamine peptide and water during training 300 - 500ml water with 2 - 4 grams of glutamine is about right.

TRIPLE - X MAXIMUM MUSCLE DIET
For 80kg Bodybuilder

7:00 AM BREAKFAST 1 Bowl Cocoa Pops or Honey Smacks
or Fruit Loops with low fat milk
1000mg HCA-50 sprinkled over cereal

Protein drink 1 glass low fat milk
3 Tablespoons WPC
1 Banana
1 Tablespoon Oat or Wheat Bran
(use Oat if gluten sensitive)
Scoop of low fat ice cream

10:00AM MORNING Protein drink:
TEA 1 glass low fat milk
1 banana
3 Tablespoons WPC
1 Tablespoon Oat or Wheat Bran

Rice cake with honey

1:00 PM LUNCH Protein drink:
1 glass low fat milk
1 banana
3 Tablespoons WPC
1 Tablespoon Oat or Wheat Bran
+ 1000mg HCA-50

1 glucose lolly
Chicken or Beef or Lamb
or other choice of protein from Yes list of foods
in a sandwich with salad (choose from Yes list)
Serving size as large as you can comfortably handle

4:00 PM AFTERNOON Scones with Jam (NO CREAM)
TEA NO BUTTER

Protein Drink:
1 glass low fat milk
1 banana
3 Tablespoons WPC
1 Tablespoon Oat or Wheat Bran

7:00 PM DINNER Roast Chicken or Beef or Lamb or other Yes protein
from YES/NO Food List.
1000mg HCA-50
Potato, pumpkin any other vegetable or salad
Jelly and low fat ice-cream

OR

Potato or pumpkin soup (without cream) + 1000mg HCA-50

Steak and vegetables or salad
Eat as much as you like, especially the vegetables. Get plenty of variety with the vegetables but especially go for potato, corn on the cob, pumpkin, rice. Also eat more pasta and bread. No butter though or margarine.

Dessert: Fruit salad and low fat ice-cream

POST WORKOUT MEAL Protein drink:
1 glass milk
1 banana
4 Tablespoons WPC
Scoop of low fat ice-cream
5g Creatine Monohydrate

IMPORTANT NOTE
Neither the TRIPLE X Super Fat Burner diet or Maximum Muscle Builder diets are long term diets.
They are Functional Diets to achieve specific physical goals and are not a prescription for long term health.
Consult with your doctor before undertaking either of these diets if you have any concerns.

SUPPLEMENTS
Do Supplements make a difference?

The right ones at the right time at a sufficient dose will most certainly help you achieve your goals faster.
Here are the right ones and how to take them.

SUPPLEMENTS FOR MENTAL MUSCLE AND MINDSET
Caffeine, either in its natural source such as coffee, tea, guarana or Kola nut or as chemical powder/tablet or drink would have to be the most potent legal mood enhancers around.
Despite what you may have recently heard, caffeine does not adversely effect the uptake of creatine.
Maximum fat burning effect of caffeine is experienced three hours after ingesting, during aerobic style exercise. It can increase fat burning by 100%
Blood levels peak at one hour after ingestion.
Taking 250mg caffeine 1/2 hour before TRIPLE-X training will increase muscle fibre recruitment, increase intensity of muscular contraction and make the work feel ‘easier’ (reduces perception of effort). A strong cup of coffee contains around 100mg caffeine. However, for more accurate and easier administration I recommend using a measured powder dose in a glass of water or grapefruit juice.
A chemical known as Naringin contained within grapefruit juice extends the life of caffeine in your body. The female pill also extends caffeine’s life whilst smoking shortens its life span as well as yours.
GINSENG has been used for thousands of years as a mood enhancer. It helps endurance and aids fat loss.
1000mg of a good quality (high in ginsenosides - the active ingredient) ginseng in the morning upon awakening.

SUPPLEMENTS FOR TRAINING

CREATINE MONOHYDRATE is the number one booster for size. It also increases power, strength and recovery.
5 grams per day is plenty.
When to take:
Muscle Building Cycle - take 5 grams in post workout protein drink
On non-training days take when convenient with 200ml of grape juice (red grape juice, not green grape fruit juice)

Fat Burning Cycle - take 5 grams in post workout protein drink

Glutamine peptide should be mixed with your training drink. This helps stop muscle tissue breakdown, speeding recovery and increasing results of triple-x training.
5 grams is about right for most people.
Creatine and Glutamine use similar transport mechanisms to be delivered into the muscles. This is why it is preferable to take the creatine and glutamine at separate times on the same day.
HCA has already been discussed in the TRIPLE-X Maximum Muscle Builder Diet section. It is the most important component, apart from food in the Diet.
It directs the body to manufacture excess carbohydrate calories into glycogen, rather than fat. This leaves the body looking very full and hard and gives an incredible pump.
Vitamin C is a powerful antioxidant and helps speed recovery after exercise.
Suggested daily dose 1000mg Breakfast
1000mg Lunch
1000mg Dinner

Red Clover. It’s too early to know how effective this supplement is going to be. However, I recently had my serum Testosterone levels measured 1 hour after ingesting 40ml of liquid Red Clover Extract. The normal range of testosterone for a healthy male is 8.4 nmol./litre to 28.7 nmol./litre. I recorded a measurement of 26.8 which is about the maximum you would want your testosterone levels to be unless you were after side-effects.
Tony took 20ml Red Clover liquid extract (equivalent to 20 grams of dried herb) immediately before training, and he felt this was a beneficial dose.

HIGH GLYCEMIC INDEX FOODS TABLE
(to be used with TRIPLE-X Maximum Muscle Diet)

Glucose
Maltodextrin
Sucrose
Bread
Porridge
Rice
Rice bubbles
Rice cakes
Corn
Corn flakes
Corn chips
Cocoa pops
Potato
Donuts
Waffles
Pumpkin
Honey

YES/NO FOODS FOR TRIPLE-X MAXIMUM FAT BURNER DIET

YES FOODS NO FOODS
Animal
Protein:
WPC/WPI Rice
All meats (except meat loaf) Pasta
Eg Beef Pumpkin
Pork Bacon Cereals
Lamb Grains
Chicken Bread
Turkey Potato
Fish
Cheese (except cottage) Milk
Eggs Fruit
Corn
Vegetables: Sugar
Broccoli Confectionery
Peas Chocolate
Beans Baked beans
Carrots or 3 bean mix
Cabbage Cottage cheese
Brussels Sprouts Soft drinks
Silver Beets Alcohol
Cauliflower Mayonnaise

Salad:
Lettuce
Tomato
Celery
Cucumber
Peppers (Red, Green)
Mushrooms
Onions

Misc/Snacks
Sunflower seeds in moderation
Diet drinks
(no sugar. Caution, Aspartame - may be dangerous)
Salt
Pepper
Spices
Soy sauce in moderation