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When it comes to muscle building supplements, there are plenty of options, but only a few supplements that actually work. In this video, I’ll be showing you the three most indisuptable bodybuilding supplements that not only are proven to work but are the safest as well. Throw in the fact that each of these are rather cost effective and you have the makings of a solid boost to your workouts and nutrition - to help augment the gains that you’re already seeing through smart supplementation.
00:00 3 Supplements Introduction
02:10 Whey Protein Forms
03:20 How Much Protein Per Day
04:30 How Much Protein at a Time
07:00 Creatine: To Load or Not Load
08:40 Forms of Creatine
09:40 Proper Dosing
10:55 Omega-3 Benefits
12:50 Dangers of Omega-3's?
13:55 Recommended Daily Dose
14:45 Omega-3's Mercury Risk
We start with protein or protein powder. A good protein supplement is and should be a staple of any serious training athlete or fitness enthusiast. It is extremely important to maintain a proper daily protein intake if you want to build muscle, and getting it all through our solid food on a day in day out basis is often times not practical or cost effective. This is where protein powders become incredibly useful.
When it comes to the choices of protein, whey and casein are the two most popular (with egg white and soy following them). Casein protein can be the more allergenic of the two. In terms of whey protein, there are three main categories based on the purity and degree that they have been processed to remove milk sugars and fats. There is concentrate, isolate and hydrolysate.
The amount of protein that you should aim to have each day is roughly 1 to 1.2 grams per pound of bodyweight. While there are studies that show that ingesting as little as .7 grams of protein per day is enough to prevent muscle loss, that should not be your goal. To build muscle, shoot for the upper end of the limit, especially if you are close to calorie maintenance or below to maximize lean muscle mass.
The amount of protein per serving matters as well, probably much more than the timing of when you take it. Shooting for a total grams of protein above 29g is wise as it is at this threshold that the leucine mediated mTor pathway for muscle protein synthesis kicks in.
The next most reliable supplement for building muscle that also has an incredibly high safety profile is creatine.
Creatine is available in many different molecular forms, but in terms of their efficacy on your training, are unaffected by the type.
Those that experience gut discomfort from taking creatine monohydrate (roughly 10-15% of all users) will likely find that switching to creatine HCL will remove those issues entirely. The daily dose of monohydrate is most effective at 5 grams per day, with no specific timeframe in which to take it. The does for HCL however is only 2-3 grams due to an increased efficiency in processing it.
The loading phase of creatine is not necessary. This means that taking up to 20 grams per day for 4-5 days is not a requirement. Once your body reaches its natural capacity for storing creatine, any additional will provide no additional benefit. This top level can be achieved by supplementing with 5 grams per day for about 10-14 days.
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Finally, we need to talk about omega-3 fatty acids. These are one of the most overlooked supplements that you can put in your body. Not only are they known to be heart protective and helpful for improving blood lipid profiles but they are being shown to be at the very least, anti-catabolic and potentially anabolic - particularly as you age and the body becomes less efficient at controlling inflammation and building muscle.
The focus here should be not on the overall milligram size of the fish oil pill but rather on the combined total of EPA and DHA that you are getting with each dose. Look for a 3 to 2 ratio of EPA to DHA and make sure to choose a fish oil supplement that is purified and free of rancid oils. This is much more likely to be the case in the triglyceride formulations of omega-3’s rather than the ethyl ester forms.
Take omega-3’s daily for best results and monitor your ability to recover from your hard workouts as it is likely to improve greatly.
In all three cases, finding high quality supplements that are safe is key.
I proudly put my name on my own protein powder protein supplement, creatine monohydrate and omega-3 fish oil and they are all available at athleanx.com accessible through the link above.
If you are looking to put science and safety back in supplementation, then head to athleanx.com. If you want more videos on supplements to build muscle and other things like preworkouts and beta alanine, make sure to subscribe our channel here on youtube using the link above and remember to turn on your notifications so you never miss a video when its published.
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In a recent episode of "The View," Whoopi Goldberg passionately defended Ozempic, a weight loss medication, in response to RFK Jr.'s claim that weight loss should rely solely on diet and exercise. Sharing her personal journey of losing nearly 300 pounds with the help of medications like Mounjaro, Whoopi criticized RFK Jr. for promoting shame and disregarding the complexities of obesity, including genetic factors. She highlighted the significant medical costs associated with obesity in the U.S. and urged for acceptance of medications that address diabetes and heart disease, calling on RFK Jr. to listen to medical professionals regarding their benefits.
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For Personalized Diet Plans:
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Recipes:
Cold Sandwich - https://youtu.be/5e0RMiWlAW0?t=262
Aaloo paneer sandwich - https://youtu.be/ER7h3aD_WqI?t=615
Oats + besan + veggies chilla - https://youtu.be/j4iIdoZexPk
Mix vegetable chilla - https://youtube.com/shorts/MAkmgiD4lL0?feature=shared
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Green moong daal chilla - https://youtu.be/2FHCtAqiTzw?t=409
Quinoa and oats chilla - https://youtu.be/1k-0eh86VFw
Weight Loss Stuffed Roti - https://www.youtube.com/watch?v=Kpejwj__Avg
Shatavari tea - https://youtu.be/TkHIr08wGGI
Kaccha aam moong dal salad - https://youtu.be/VapRZ2WB6xk
moong daal with imlie - https://youtu.be/b8Cil5kW2Io?t=483
Black Chana Chaat - https://youtu.be/YWcx0-Ef4TY?t=345
Dates Oats Milk Coffee - https://youtu.be/ynI5_cQHFeY?t=483
Dry Fruits Detox Coffee - https://youtu.be/_JpXV9weMes?t=344
coffee smoothie - https://youtu.be/dc8wSt4N03o?t=470
Aam Panna/Aam ras - https://youtu.be/5e0RMiWlAW0?t=529
cucumber gond katira smoothie - https://youtu.be/aBqxz85M7uc
Detox Cold Coffee - https://www.youtube.com/watch?v=oemIBFKJycM
2 Detox Cold Coffee - https://youtu.be/ekfXTWFd86o
Paneer+ onion+ capsicum salad:- https://www.youtube.com/watch?v=oI0AffmRGm4
Paneer tikka:- https://www.youtube.com/watch?v=2BOi2yYGCu8
Paneer bhuji:- https://www.youtube.com/watch?v=BScrz0TuWuw
Bel paper and paneer salad:- https://www.youtube.com/watch?v=2BOi2yYGCu8
Masala Paneer recipe - https://youtu.be/7ruNRbqAnKY
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Disclaimer:
There is no guarantee of specific results and the results can vary from person to person.
The content is only intended for informational purposes. Any information associated with my videos should not be considered as a substitute for prescriptions suggested by LOCAL beauty, diet, and health care professionals.
If you like my video then do SUBSCRIBE to my channel. Please leave me a COMMENT and give THUMBS UP. It means a lot. Thank You.
I wish you good health.
SUMAN PAHUJA.
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Ghar par exercise kare is 10 min ke video ke saath aur apna pet kam karein.
Watch In English - https://www.youtube.com/@BodyFit_TV
Website/Fitness Programs: https://www.bodyfittv.in/
Instagram - https://www.instagram.com/body_fit_tv/
Diet Youtube Channel - https://www.youtube.com/channel/UC2_esJlDY1OcL7md9zp070A
Warm Up & Cool Down Videos
Warm Up Playlist: https://youtube.com/playlist?list=PLeNZq3uOUWpZk0P_g5-HzVrr1z10KzdKr
Cool Down Playlist: https://youtube.com/playlist?list=PLeNZq3uOUWpaN36cOh2mRpAlxLHY85LUG
Some Other Videos You Might Like:
10 Minute Flat Belly Workout: https://youtu.be/GtbR3m-E_qs
10 Minute Belly Burn Workout: https://youtu.be/gd-bBvK4VtE
15 Minute Toned Legs Workout: https://youtu.be/hHQ_-qzLFkA
10 Minute Upper Body Toning Workout: https://youtu.be/vRdLDUJEAHY
15 Minute No Jumping Fat Burning Workout: https://youtu.be/_8lrkm6G1m4
5 Minute Abs Workout: https://youtu.be/FmRPNOh-acQ
30 Minute Full Body Toning Workout: https://youtu.be/PVp79k2xeKc
15 Minute Cardio Workout: https://youtu.be/A00FtrLUJ7A
15 Minute Full Body Workout: https://youtu.be/LuvX5jRHrck
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Disclaimer: Not all exercises are suitable for everyone and this or any other exercise program may result in injury. Please always consult your doctor before beginning this or any other exercise video or program. By performing any of the exercises in this exercise video or program, you assume all risks of injury from doing so. Body Fit TV, its associates and Rhea Shroff are not responsible or liable for any injury or loss you may sustain by participating in this exercise video or program. Always warm up before beginning any workout and never exercise beyond the level at which you feel comfortable. Make sure to prioritize your health and safety. The videos and programs is what works for me and my views and not meant to be advise to you. You can consult with a fitness and nutrition professional to help you figure out what works for you. Always prioritize your health and safety above all else.
अस्वीकरण: सभी व्यायाम सभी के लिए उपयुक्त नहीं होते हैं और इस या किसी अन्य व्यायाम कार्यक्रम के परिणामस्वरूप चोट लग सकती है। इसे या किसी अन्य व्यायाम वीडियो या कार्यक्रम को शुरू करने से पहले कृपया हमेशा अपने चिकित्सक से परामर्श करें। इस व्यायाम वीडियो या कार्यक्रम में किसी भी व्यायाम को करने से, आप ऐसा करने से चोट लगने के सभी जोखिमों को मान लेते हैं। बॉडी फिट टीवी, इसके सहयोगी और रिया श्रॉफ इस अभ्यास वीडियो या कार्यक्रम में भाग लेने से आपको होने वाली किसी भी चोट या हानि के लिए जिम्मेदार या उत्तरदायी नहीं हैं। किसी भी वर्कआउट को शुरू करने से पहले हमेशा वार्म अप करें और कभी भी उस स्तर से अधिक व्यायाम न करें जिस पर आप सहज महसूस करते हैं। अपने स्वास्थ्य और सुरक्षा को प्राथमिकता देना सुनिश्चित करें। वीडियो और कार्यक्रम वही हैं जो मेरे और मेरे विचारों के लिए काम करते हैं और आपको सलाह देने के लिए नहीं हैं। आप एक फिटनेस और पोषण पेशेवर से परामर्श कर सकते हैं ताकि यह पता लगाने में मदद मिल सके कि आपके लिए क्या काम करता है। हमेशा अपने स्वास्थ्य और सुरक्षा को सबसे ऊपर प्राथमिकता दें।
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When it comes to effective weight loss, many people turn to medications for help. One such medication that has been gaining popularity for its weight loss benefits is semaglutide. Semaglutide is a prescription medication that is commonly used to treat type 2 diabetes. However, recent studies have shown that it can also help with weight loss in individuals who are overweight or obese. But how much semaglutide should you take for effective weight loss? In this article, we will explore the recommended dosage of semaglutide for weight loss and how to use it safely and effectively.
Recommended Dosage of Semaglutide
The recommended dosage of semaglutide for weight loss is typically 2.4 mg once weekly. This dosage has been shown to be effective in helping individuals lose weight when combined with diet and exercise. It is important to follow your healthcare provider’s instructions when taking semaglutide, as they will determine the best dosage for you based on your individual needs and medical history.
Before starting semaglutide for weight loss, it is important to discuss with your healthcare provider any other medications you are taking, as well as any other medical conditions you may have. Your healthcare provider will be able to determine if semaglutide is the right choice for you and what dosage is appropriate based on your specific circumstances.
It is also important to note that semaglutide should be used in conjunction with a healthy diet and regular exercise in order to see the best results. While semaglutide can help with weight loss, it is not a magic solution and should be used as part of a comprehensive weight loss plan.
How to Use Semaglutide Safely and Effectively
When using semaglutide for weight loss, it is important to follow your healthcare provider’s instructions carefully. Semaglutide is typically administered as a subcutaneous injection once weekly. Your healthcare provider will show you how to properly inject the medication and provide you with any necessary supplies.
It is important to store semaglutide properly, following the manufacturer’s instructions. Semaglutide should be stored in the refrigerator and should not be frozen. It is important to check the expiration date on the medication and not use it if it is expired.
While taking semaglutide, it is important to monitor your blood sugar levels regularly, as the medication can affect your blood sugar levels. If you experience any symptoms of low blood sugar, such as dizziness, confusion, or sweating, it is important to seek immediate medical attention.
Side Effects of Semaglutide
Like any medication, semaglutide can cause side effects in some individuals. Common side effects of semaglutide may include nausea, vomiting, diarrhea, constipation, or abdominal pain. These side effects are typically mild and may improve over time as your body adjusts to the medication.
It is important to contact your healthcare provider if you experience any severe or persistent side effects while taking semaglutide. In some cases, your healthcare provider may need to adjust your dosage or switch you to a different medication in order to minimize side effects and ensure your safety.
In rare cases, semaglutide may cause more serious side effects, such as pancreatitis or thyroid tumors. It is important to contact your healthcare provider immediately if you experience symptoms such as severe abdominal pain, persistent vomiting, or difficulty swallowing.
Conclusion
Semaglutide can be an effective weight loss medication when used in conjunction with a healthy diet and regular exercise. The recommended dosage of semaglutide for weight loss is typically 2.4 mg once weekly, but your healthcare provider will determine the best dosage for you based on your individual needs. It is important to follow your healthcare provider’s instructions carefully and monitor for any potential side effects while taking semaglutide. With the right dosage and proper guidance, semaglutide can be a valuable tool in achieving your weight loss goals.
Overall, semaglutide is a promising option for individuals who are struggling to lose weight and may benefit from the additional support that this medication can provide. As with any medication, it is important to work closely with your healthcare provider to ensure that semaglutide is the right choice for you and to monitor for any potential side effects. By following your healthcare provider’s guidance and incorporating semaglutide into a comprehensive weight loss plan, you can increase your chances of success in achieving your weight loss goals.
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