Yes, creatine. It sometimes gets a bad rap but I have to tell you that it is my staple for muscle building. 

Taken from CREATINE.COM

What is Creatine and where is it found?

March 01, 2007 Posted 08:42 am

Unlike most supplements that athletes use, creatine is neither a vitamin, mineral, herb nor hormone. It is a naturally occurring amino acid that is found in our body that has the chemical name methyl guanidine-acetic acid (see Figure 1 below). As most of you are already aware, amino acids are the building blocks of proteins. The majority of creatine (about 95%) is located in the skeletal muscle system, and the remaining 5% is in the brain, heart and testes. We acquire most of the creatine in our system by consuming meats and fish as well as dairy products, egg whites, nuts and seeds. Although the human body has a way of storing very high amounts of creatine to enhance recovery and muscle power, it is quite challenging to consume enough food to provide the same amount of creatine that using supplements will. In the event that you do not consume enough creatine to suit your body’s requirements, your body can synthesize it from the amino acids arginine, glycine and methionine. This manufacturing process takes place in the kidneys, liver and pancreas.

How does Creatine affect Growth Hormone and aging?

March 01, 2007 Posted 03:12 pm

Creatine does more than provide your cells with ample amounts of creatine phosphate.  There have been studies performed that suggest creatine has the ability to raise Growth Hormone levels in your system.  In these studies, subjects would consume 20 grams per day of creatine and their blood GH levels showed a statistically significant increase of GH for two to six hours following the ingestion of the creatine.   It is important to note that these subjects did not exercise or consume any other type of supplement that could influence a natural elevation in growth hormone levels.  The scientists concluded that the increase in blood levels of GH was solely due to the consumption of creatine. GH is the hormone that controls the regulation of body fat, maintains the body’s immune system, allows you to build muscle mass, heals wounds, maintains bone mass as well as hundreds of other vital functions.  Besides the benefit of increased recuperation and additional energy supplies, creatine’s ability to promote the production of GH is a major step towards maintaining or enhancing health. 

Science has proven that as we age the amount of Growth Hormone that our body produces declines.  This is the reason that we have more physical related problems as we age such as; loss of  muscle mass, our bones become frail, our skin is less elastic, we get sick more often, and we do not have the energy we once had at a younger age.  Through its ability to enhance GH levels, creatine can offer aging health enthusiasts an opportunity to maintain their health as well as their youthful vitality and general well-being.   For those elderly individuals feeling the effects of muscle loss as they age, creatine provides a “double-whammy” by volumizing muscle cells as well as increasing growth hormone levels

What are the benefits of Creatine for women?

March 01, 2007 Posted 03:45 pm

So far we have seen how creatine can enrich the physical well-being of the general athlete and the elderly, but we have not discussed its benefits for the female population in particular. Of course, creatine will help boost energy levels in the female athlete the same as it does with their male counterparts. However,by aiding the production of muscle mass, creatine will help female athletes add the muscle they need to improve their performance.Women generally have a more difficult time trying to gain muscle size and strength than men do. Creatine will help women see results in strength much quicker. It is a well documented fact that carrying more muscle causes the body to burn more calories…even during rest. Women that use creatine and add some additional muscle to their frame will burn more calories and body fat throughout the day

How does Creatine stimulate muscle growth?

March 05, 2007 Posted 08:55 am

Although creatine’s role in the energy production process is its most notable trait, there is evidence that creatine can stimulate muscle growth. It does this in a couple of different ways. By allowing you to perform more work as a result of additional energy, increased protein synthesis is stimulated. Secondly, when an abundance of creatine phosphate is stored n the muscle, the muscle will hold more water in its cells and become what is known as “volumized” or “super-hydrated.” The more volumized a muscle is, it will promote the synthesis of protein as well as deter the breakdown of protein. Volumizing the muscle will also create an environment where an increased level of Glycogen synthesis will take place. Increased protein synthesis along with training will lead to muscle growth. There is also scientific evidence that shows supplementation with creatine causes muscle tears to repair themselves quicker.

This is why I love my creatine!!! I have been cycling it on and off for 3 years now.  My preference is Gaspari’s SIZEON, but its also in superpump250, but in lesser amounts.  Its legal, its safe, it’s scientifically proven!!! Happy supplementing!!

So I just got 6 ce credits on a course in Weight Loss.  I learned so much stuff that I can’t possibly write them all down.  I now have knowledge on the parts of the brain that control eating satisfaction as well as some tricks to help you eat less.  I learned about PYY-336 hormone levels.  The PYY-336 is secreted in the cells of the small intestine in the response to the presence of food  -there is a 20-30 minute delay in release.  It is then transported to the hypothalamus via circulation where it supresses appetite. Also a key hormone is CCK or Choleccystokinin.  This hormone tells you the meal is over by producing a feeling of fullness.  CCK is release by the small intestine as food leaves the stomach and acts by slowing digestion.  Aditionally , CCK creates a sense of satiety by increased production of seratonin in the brain…..Confused yet?  Satisfied and feeling full increases our seratonin levels.  Low seratonin levels lead to carb cravings. 

So in a nutshell….tips to avoid overeating are eat a fist sized meal and wait 20 minutes, as there is a delay in getting that satisfied feeling.  Thats why we overeat and feel TOO full later asking where the Alka Seltzer is!

Eat good carbs that level out your insulin and blood glucose levels(glycemic index).  The "slow burn" keeps you satisfied longer and levels that fluctuate lead to binging.  Eat whole grains such as in breads and pasta and get enough fruits and vegetables if you can.

As for increased seratonin levels…there are products that they sell that claim weight loss help if you use it. I cannot say if these products work.  I don’t believe there is a magic weight loss pill and my instructed said if there was……….OPRAH would have it as she has more money than God and tries everything "magical" when it comes to weight loss. 

I know that to increase your levels you have to eat right.  Fist sized portions are a must and learning to eat "only" that much takes some time and patience.  I will write more about this next blog.

Fern

I trained back and some bi’s……….for back I did lat press downs, single arm pulldowns on cables, seated roed, close grop pulldowns, and behind the neck pulldowns too.  For bi’s I did preacher curls, db rows and thats probably about it.  I concentrated more on back and just did bis because I like doing bi’s.  Call me crazy……..

Tomorrow I am going to a continuing ed course on all kinds of nutrition facts…..dieting, food addiction, no carb diets, etc etc.  Its going to terrifically informative .  I really love learning new stuff because then I have lots to share with people.  Im a sharer.probably because I have so many damn kids I never get anything to myself…always have to share.  Anyway….that was my day. 

Oh and the dude that kept saying oh my god, oh my God in the store after the gym…………..well, apparently he was referring to me and it was rude because he was doing it over and over at me and like running around the store like a goober.  hey I was wearing gym pants and a full coverage tank top.  So right when I walked out I yelled "DUDE don’t MAKE me punch you in the face!!!" What an idiot.  I hate rudeness……….

I did legs today.  After some hack press with 10   45’s my knee got all funky.  I couldnt do any squats at all.  Perhaps its the weather?  I did some leg press 505lbs, leg extensions 80 lbs, seated curls 80lbs and laying curls 90 lbs.  I did calves.seated at 135 I think……….cant remember if I had another 25 on the other side.  After the whole knee thing……I was a little bummed so I went home.  It is what it is and I know better than to push it.  Im going to do them again on thursday.  Tomorrow I am thinking chest and tris. Im not really sure right now. Im actually due for some forearms, which I do like to train, but they are so limited in exercises and a little boring I suppose.  I have to work off the candy I ate.and the double cheeseburgers that are necessary after going out on the town…..shhhhhhhhhh…dont tell.

Later peeps    

Im ok now.  I had a moment.

Last night I did bi’s, bis and more bis.  My bis are fine, but if they were a tad bigger it would be ok.  I just like training bis.  I also did a little video because I had nothing better to do really.  Oh, for bis I did close grip curls with the ez bar, 30lb dumbbell curls, curls on cables and machine preacher curls.  I did some calves in between for rest.

What else………Im hungry….

Im going as Muscle Barbie for Halloween.  I have the bikini and platform shoes and a little skirt. I have a pink purse…going to do the big hair and makeup as well.  Hope to win some cash!!!

Ok, major babbling, super jacked up on endorphins, nerves and superpump 250. My friend and I managed to get in a decent back workout…….Im sorry if I slacked on our workout!!

Talk to you tomorrow!!

I have been lifting like a maniac all weekend and tonight I am taking off.  i think I have been going over a week straight and it starts catching up to me.  I did super heavy back the other day and I was so smoked.  My middle back felt like hamburger.  I maxed out at 130 on my lat press downs….I impressed myself actually.  Last night was some shoulders and tris.  My tris hardly ever fail to get sore, but the shoulders……..I kill them and they have grown quite a big.  My issue with them is that my traps and pretty pronounced, so my shoulders dont look as big as some girls on stage…the same goes because of my upper arms being pretty pronounced, if I had a smaller outer arm..they’d look bigger.  Another isssue is my adductor (thats the one going out on the windshield wiper machine I think) anyway, Im pretty pronounced there to..so I am not working them anymore.  And no more heavy oblique training……waist is too thick.  I will still do abs, photographers love abs, but not as heavy as I used to. 

I do like being heavier, but superlean is hard to let go of!!  Frankly, my gym pants look better on me when I got a bigger but and legs and you get such a better pump. Looking in the mirror Im thinking I look jacked up  and its awesomely empowering to be honest. 

I have been eatinbg like ahorse though.  Peanut butter and jelly sandwiches, potatoes, whole wheat pasta, protein shakes.  I want GOOD weight, not junk food weight.  I did eat a whole can of Pringles last weekend by myself though.  I have my moments. 

I hope everyone is doing great! Enjoy the 2009 jack o lantern……..

I have had offers for training advice and have chosen to go my own path as no one knows me better than me.  Do not fall for the BS that all these online trainers can help you transform.  Some have good intent of course.  I have been asked to do online training aND i TRY TO HELP FOR FREE BECAUSE I AM NOT GOING TO CHARGE SOMEONE FOR 1/2 ASSED INFO…….meaning that I cant see you, Im not in the same room with you so I cant check your form while training, I do not know how you respond to certain food, etc etc.   The info is general at best from most of these people.  I train with someone and I can tell him to lean forward, to tighten at the top of a move, etc etc…….thats the way it works in person.

I dont know your resting metabolic rate, I dont know if you hold water in certain areas and that means modifying food right before a competition.  So the most I can do is diet advice and videos.  Im not being a ****head and making 50 bucks off every poor woman and man and sending them some crappy printout one size fits all diet plan.  I can tell you types of food to eat and assist in that manner.but Im not going to tell you that if you weight 115 and eat 1500 calories a day of this and that x3, plus 500 for cardio, plus e=mc squared……bing bang boom…….presto magico…..you got your dream physique. Im trying to keep my integrity here and its important for me to NOT rip people off or mislead them.   The power to change is in all of us….not some dude who says he has trained with "the best" and "knows everything". 

I never paid a dime for training coaches…..some people……put your money away and watch out for scammers

Love you guys!!