What is Heart Health?

Heart disease is the number one cause of death in men in the U.S. It has been every year since 1918.

A vital part of pursuing fitness, is developing a healthy heart. (If you do, you will feel better, look better and probably live longer.) So, What is Heart Health?

A healthy heart rate wil range between 60 to 100 beats per minute. Many doctors prefer their patients to be in the 50 to 70-beat range. If you are living a lifestyle for fitness and you exercise regularly, your heart rate may be as low as 40 beats per minute. That usually indicates excellent physical condition supported by a healthy heart.

According to the American Heart Association:

    • An estimated 85.6 million American adults (>1 in 3) have cardiovascular disease (CVD)
    • Of these, 43.7 million are estimated to be ≥60 years of age.

Diet for Heart Health

If you are committed to maintain a diet that supports a healthy heart, it needs to be a consistent pattern, or, a “lifestyle”

“Healthy eating” will require that your diet is low in saturated and trans fats, salt and sugar.

A diet rich in vegetables and fruits helps to support a healthy heart and lower the risk of heart disease.

You’ll want to give up processed, white breads, cereals and pasta. Instead, choose whole grain foods that have been minimally processed.

Whole grain foods have more healthy nutrients such as B vitamins, vitamin E, fiber and healthy fats.

Contrary to commonly held misconceptions, dietary fats are good for you and necessary for a healthy heart. Healthy fats include monounsaturated and polyunsaturated fats. These are where we get Omega 3 and 6 fatty acids, necessary for health and fitness.

Some fish oils are rich in Omega 3 fatty acids. The three most important Omega 3 fatty acids are EPA and DHA and ALA. And, it’s important to get them in the right dosages for you to get the great benefits Omega 3’s can deliver.

Omega JYM fish oil capsules delivers both EPA and DHA fatty acids in 1500 mg, just the right dosages as research has shown.  Click on the image below to purchase Omega JYM at the lowest price.  For more information on choosing the right quality of omega supplements see my article by clicking on:  Quick Fat Loss

Omega-JYM-Fish-Oil
   Omega JYM Fish Oil

 

Salt can contribute to high blood pressure which is a cause of heart disease. It’s healthier to substitute herbs and spices for salt.

[Affiliate Disclosure: This post may contain affiliate links which means I may earn a small commission if you purchase anything through one of the links. However, this will not affect what you pay!]

Exercise for Heart Health

DON’T SKIP THIS PART!

Even if you hate the idea of exercising, have never wanted to exercise and still don’t want to exercise, please read this section.

According to a study published in the U.S. National Public Library of Medicine, “In men, riding in a car and combined time spent in these two sedentary behaviors were significant CVD mortality predictors.

Additionally, high levels of physical activity were related to notably lower rates of CVD death even in the presence of high levels of sedentary behavior. Health promotion efforts targeting physically inactive men should emphasize both reducing sedentary activity and increasing regular physical activity for optimal cardiovascular health.”  To learn more click on the following link:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2857522/

You can put reduce most of the normal problems of aging, including weakness, sore joints, bad balance, and eliminate at least half of serious illness and injury through regular, vigorous exercise.

Thanks to today’s knowledge of the science of aging, you can functionally become younger, over time, through healthy diet and regular vigorous exercise. Yes! Functionally younger!

I read about a man who was close to retiring at age 65. I’ll call him Bob. He saw his doctor for a physical. He was a hundred pounds overweight. He had high cholesterol, blood pressure and low energy. He battled anxiety and was depressed.

Bob’s doctor talked to him about exercise but he just blew it off. His doctor told him if he didn’t do something that chances were good he would die soon. That was a wake-up call for him.

He decided that he would go for a walk every day, 6 days a week. The first day he went a few blocks and he felt pretty good. But the next morning when he woke up he felt horrible… aches and pains everywhere.

To his credit, (and ultimate benefit), he got out of bed, took some ibuprofen and went out to do his walk. He barely went a block this time. The next day he did the same thing, and the next day and several more days after that.

After a few months, he was walking a mile or more and feeling a lot better. He had more energy, better mood and even became motivated to improve his diet.

He started to experience the amazing benefits that everyone who starts a dedicated exercise program does!

A year later Bob was walking at least 5 miles a day, 6 days a week. He lost 60 pounds. He looked much younger and he felt great.

3 Important points to help you start and continue an exercise plan that will improve your heart health and your life:

  1. Have a plan.
    1. It can be as simple as, “Go for a walk each day, 6 days a week.”
    2. Or, it can be a more challenging plan. There are many great plans to choose from on BODYBUILDING.COM.
    3. RECOMMENDED:  30-Day FREE Trial for BodyFit.  There are many workout plans for ALL levels of fitness. There are 32 different plans just for beginners!  You can download them onto your phone and easily track your progress.  I use it every day and I love it.  After the 30-Day FREE Trial, if you want to continue, it is only $12.99 per month.  Just click on the picture here:

      Body-Fit
       

2. “Show up” every day. Regardless of how you feel, show up and do the best you can.

3. Moderation – Start and progress with moderation. Don’t go out and try to run 5 miles or bench press what you did in college.

I recommend having a 6-day exercise plan that includes cardio exercise and resistance training (such as weights or machine weights). See my articles…

Whether doing vigorous cardio training or resistance training, you actually damage your cells. This is good, healthy damage though. Exercise and recovery is a “break-down-build-up” process. It results in greater health and strength. It gradually enables you to do more.

Exercise is a catalyst that kicks off chemical processes which produce repair, renewal and growth. The chemicals that are released affect you in positive ways emotionally and physically. If you are 50 or older, functionally, you become younger.

If you are new to exercise or haven’t exercised for years, I recommend that you do 4 days per week of cardio exercise and 2 days a week of resistance training. With your cardio exercises you should get to the point where you can do so vigorously for 45 – 60 minutes daily.

You should get a heart monitor. You only need an inexpensive one that simply measures your heart beats per minute.

Calculating Your Target Heart Rate

– Subtract your age from 220. (I’m 68, so for me, 220 – 68 = 152)old-guy-cartoon-with-dumbbells

– Multiply by 60%. (For me, 152 X 60% = 91)

– Multiply by 70%. (For me, 152 X 70% = 106)

– Multiply by 80%. (For me, 152 X 80% = 122)

– Multiply by 90%. (For me, 152 X 90% = 137)

There are 3 paces you can use to monitor your cardio exercise and progress:

  1. 60 – 65% of max = Long and slow pace
  2. 70 – 85% of max = High endurance pace
  3. 85% – 100% = Anaerobic pace

Memorize the numbers for those 3 paces.

As you get in better shape, your actual target heart rate will improve.

There are many kinds of cardio exercise. If you can pick one that you enjoy, you will likely more successful. Following are just some to pick from:

  • Walking
  • Jogging
  • Bicycling
  • Rowing (either in a boat or an exercise machine)
  • Treadmill
  • Eliptical machine
  • Jump rope
  • Kyaking

How Important is Heart Health to You?

We have choices in life.

1. We can choose to include regular, vigorous exercise AND healthy diet. If we do, we look great, feel great and likely live longer, able to rough house with our grand kids for many years.

2. Another choice is to be a couch potato, eating all the junk that tastes so good but is so bad for you, AND binge on sports and Netflix. Over time, I look older and sickly. The onset of inflammation, arthritis and disease reduce the quality of life. Depression AND aches and pains just become part of life.Question=Marks

3. A third choice is something that is a hybrid of #1 and #2. My observations are that the overall quality of life is more like choice #3, but not totally as bad.

I’m the kind of person who prefers choice #1. Once you get accustomed to a lifestyle of healthy diet and daily, vigorous exercise, you feel so good you want to continue. Once the lifestyle choices become habit, they become so much easier to maintain. You find strategies to get your daily exercise rather than excuses why you can’t.

I’ve found that, in life, most of the best things we want require consistent choices to do the harder thing on a steady basis. The hardest part is starting new habits that, done consistently, will lead to the best outcomes over time.

YOU CAN DO THIS!

Controllable Risk Factors That Lead to Heart Disease

If we want to maximize our heart health, we need to know what leads to heart disease so we can avoid those. Following is a list of some more common avoidable risks. The list is not in any particular order:

  • Lack of physical activityExercising-Heart
  • Lack of sleep (The National Sleep Foundation Recommends older adults get at least 7-8 hours of sleep nightly)
  • Smoking
  • Excessive alcohol consumption
  • A diet high in saturated fats, sugar, salt, foods made with white flour
  • Not knowing your blood pressure, blood sugar and cholesterol levels (following is what is recommended. Deviation from these numbers should be cause to consult your doctor):
      • Blood pressure of 120/80 mm Hg or lower
      • Fasting blood glucose (blood sugar) of 100 mg/dL or lower
      • Total cholesterol of 200 mg/dL or lower
      • LDL (bad) cholesterol of 100 mg/dL or lower
      • HDL (good) cholesterol of 40 mg/dL or higher for men
      • Triglycerides of 150 mg/dL or lower

For more information on heart disease click on: https://simple.wikipedia.org/wiki/Heart_disease

Conclusion

My aim in this article was to help you to understand the answer to the question, What is heart health? With that understanding and with the knowledge that heart disease is the #1 cause of death in the U.S., that you will be motivated to improve your own heart health.

Then, if you are motivated, I have given you information regarding diet, exercise and risk factors to help you effectively improve the health of your heart.

Once again, I recommend you give the BodyFit FREE 30-Day Trial a go.  You will be able to find a fitness plan to fit your individual needs:

Body-Fit

What’s the Best Creatine Supplement?

Creatine is probably the most researched and sought after nutritional supplement on the fitness market today. You can rely on it to be safe and very effective in producing results.

chemical-formula-creatine
Chemical Formula for Creatine

Next to protein supplements, I believe creatine is the most effective and important supplement to take for anyone who is engaged in resistance training.

If part of your fitness training includes any form of resistance training such as weights, resistance bands, body weight exercises, or any other form, you’ll want to consider creatine supplements to help maximize your performance and your results.  So, you’ll want to determine, What’s the Best Creatine Supplement?     

What is Creatine?

Creatine is formed naturally in the body. You can rely on it to be also found in meat.

Powdered-Creatine
Powdered Creatine

Creatine is formed from amino acids in the body. You can rely on it to be mainly produced in the liver bug also in the kidneys and pancreas. You can rely on it to be stored it in the muscles, and it is also sent to the heart and brain.

It stores high-energy phosphate groups in the form of phosphocreatine. You can rely on it to be then converted into ATP (adenosine triphosphate), which is the main transporter of energy in the body.

This role of creatine is especially important when large amounts of energy are required, in demanding physical or mental activity.

For more history and/or science go to: https://en.wikipedia.org/wiki/Creatine

What Does Creatine Do?

12weeks-workouts-protein-and-creatine
12 weeks workouts supplementing only protein powder and CREATINE

Creatine is able to increase strength and performance during strenuous training. As a result, the use of creatine with ongoing resistance training has proven to contribute to significant gains in lean muscle mass.

There has been many, many research studies that have proven the efficacy of creatine supplementation in conjunction with ongoing fitness and bodybuilding routines.

Creatine has been researched less in cognitive performance than physical performance, but mental benefits have been observed in a variety of scenarios. More study will need to be done.

Types of Creatine

There are at least 20 types of creatine. I am going to explain some more popular and common forms.

Creatine Monohydrate

The most commonly used, least expensive and most researched form is Creatine Monohydrate. If you look at various creatine formulations available for purchase online, you will see that the majority are Creatine Monohydrate.

Rated-9.7-out-of-10-with-947-reviews!
Rated 9.7 out of 10 with 947 Reviews!

You can rely on it to be scientifically and anecdotally proven many times over. Creatine Monohydrate works to improve performance in strength and endurance training.

Being the least expensive form of creatine, coupled with its proven efficacy makes it the most commonly produced and used.

Potential side effects are stomach cramps, diarrhea and bloating. Only some people experience these.

RSP Nutrition Creatine Monohydrate is the highest rated of all the choices on BodyBuilding.com.  It is very inexpensive.  Click on the picture to purchase or learn more…

[Affiliate Disclosure: This post may contain affiliate links which means I may earn a small commission if you purchase anything through one of the links. However, this will not affect what you pay!]

Creatine Hydrochloride (HCL)

Creatine hydrochloride is creatine that is bound with hydrochloric acid which turns into a basic creatine molecule once in the stomach.

It’s become popular, in part, because it is more soluble in water than creatine monohydrate which results in lower dosages needed. That, in turn, reduces the chance of any digestive problems.

Creatine HCL is absorbed by the intestines around 60% better than creatine monohydrate which also necessitates lower dosage.

Check out this video by Jim Stoppani, PhD:

Creatine HCL is commonly found in pre- and post-workout formulas.  This is a great way to use creatine as it works synergistically with other ingredients to maximize performance and results from your hard work.  The best and highest rated products I’ve found that supply creatine HCL are from the JYM Supplement company.

There is the JYM Pre-workout Supplement.  You can read about it in my review here:  JYM Pre-Workout Review

You can purchase it by clicking on the picture:

Jym-Pre-Workout
JYM PRE Workout 30 Servings Rating 9.1 out of 10 w/4,135 Reviews

 

There is also the JYM Post Workout Supplement.  You can read my review of it here:  Post JYM Review

You can purchase it by clicking on the picture:

Post-JYM-Powder
POST JYM Powder 30 Servings Rating 9.5 out of 10 w/1,415 Reviews

Buffered Creatine

The addition of alkaline sodium bicarbonate to act as a buffer. You can rely on it to be intended to reduce stomach aches, bloating and cramping. By doing so, the belief that it would improve the efficacy of the creatine.

A study published in the National Library of Medicine (https://pubmed.ncbi.nlm.nih.gov/22971354/) revealed that a “buffered form of creatine does not promote greater changes in muscle creatine content, body composition, or training adaptations than creatine monohydrate”.

This kind of creatine is trademarked as “Kre-Alkayne”.

For reasons explained in the study, I am not a big fan of Buffered Creatine.  I have tried it and compared it to taking no creatine and taking buffered creatine.  I could tell an improvement in performance and results, but not anymore than taking regular creatine monohydrate.

If you wish to try Buffered Creatine, a good one to try is made by NOW Sports.  You can learn more and purchase it by clicking on the bottle:

Buffered-Creatine
Buffered Creatine Rated 9.9 out of 10 but only 12 Reviews

Micronized Creatine

Micronized creatine is a variation of creatine that produces smaller particles than standard creatine powder. The intent is to improve absorption and make it to be more easily mixed into liquid.

The best Micronized Creatine Monohydrate I’ve found is the same as above,  One of the reasons for its efficacy is the fact that it is micronized and dissolves better.  Again, it is rated 9.7 out of 10 with 947 Reviews.  If you wish to learn more or purchase it just click on the bottle below:

Rated-9.7-out-of-10-with-947-reviews!
Rated 9.7 out of 10 with 947 Reviews!

 

Which Type of Creatine is Best?

There are differing opinions as to which type of creatine is “best”. Creatine Monohydrate is, by far, the most common and the least expensive. Being the least expensive might make creatine monohydrate the best choice for you.

Older man doing push ups
YOU CAN DO THIS!!!

In this section I will share:

  • what drawbacks there are with creatine monohydrate, and,
  • why I think creatine hcl is the best in terms of efficacy.

Drawbacks with Creatine Monohydrate

The challenges with using creatine monohydrate stem from its lack of solubility. You can rely on it to be slow to dissolve and some of it may pass through one’s system without dissolving at all.

The slow rate of solubility means that the creatine is slow to move through the walls of the intestines. The creatine that has not dissolved sits in the intestines and draws water to it.

This in turn can cause stomach cramping and diarrhea. It also leads to subcutaneous water retention creating a somewhat bloated look and feel.

Advantages of Creatine HCL

By adding the hydrochloride, it causes the pH of the creatine to be lowered. This, in turn, causes the creatine to be much more soluble in liquids. This drastically increases its solubility in fluids. You’ll notice this when you mix creatine HCL in water; it mixes almost instantly with no sedimentation, with no particles sitting in the bottom of the glass.

If you mix creatine monohydrate in one glass of water, then, mix creatine hcl in another glass of water you will see differences.

Because the creatine monohydrate is not 100% soluble, you will see particles in the bottom of the glass. Those particles will sit in your intestines when you drink the water. Just as they were not absorbed by the water they will not be absorbed by your body.

Creatine HCL has been shown in the lab to be about 40 times more soluble in fluid than creatine monohydrate.

old-man-doling-lat-pull-downs
Old Man doing lat pulldowns (YOU CAN TOO!)

Two other benefits of creatine HCL:

  1. There is no “loading phase” required. With creatine monohydrate it is recommended that 20 grams per day is taken for the first 5 to 7 days. This “loads” creatine into the muscles. After that, 5 grams per day is the normal dosage. This is not required with creatine hcl because the absorption rate is as much as 40 times higher.
  2. Jim Stoppani, PhD reports that, “… the data I have on trained lifters confirms that creatine HCL outperforms creatine monohydrate in lean muscle mass gains, strength and power increases and greater endurance in the gym. This has also been reported by thousands of people following my advice to switch to creatine HCL.

The vast amount of research that has been done on creatine has focused on creatine monohydrate. There still needs to be much more research on creatine HCL.

Conclusion

Creatine is proven to increase muscle size, strength and endurance when coupled with a regular fitness routine of resistance training.

The research is massive. Creatine has been studied more than any other fitness supplement. I have also experienced the benefits in my own workouts while using creatine.

I hope that this article has helped to answer the question for you, What’s the Best Creatine Supplement?

If you REALLY want to take your workouts and your results to the next level I recommend you take both the PRE and POST JYM Supplements.  They have the precise amounts of Creatine HCL, working synergistically with a near perfect blend of other supplements.  It is much less expensive to get them in this form than to buy them all separately.  And, you get them in the precise dosages for maximum results.

Just click on the images below and you’ll be able to purchase these amazing supplements:

Post-JYM-Powder
POST JYM Powder 30 Servings
Jym-Pre-Workout
JYM PRE Workout 30 Servings
Glenn-in-the-Gym
Glenn

3G CardioElite Recumbent Bike – Review

I have been researching the best recumbent bikes for seniors.

If you are looking for some type of home cardio equipment, there are many options to consider. Stationary bikes, elliptical machines, treadmills and rowing machines are amongst the most popular.

Each of these various kinds of equipment offers different approaches, advantages and disadvantages. Personal preferences and space limitations are major factors in deciding what’s best for you.

Any of the above-mentioned types of machines can offer wonderful fitness benefits.

Some people prefer exercising in an upright position. Others, prefer a seated position.

As we age, many people prefer a seated position for exercise. If you are one of those people, a recumbent bike will be worth your consideration.

What is a Recumbent Bike?

3G-Cardio-Elite-Recumbent-Bike
3G Cardio Elite Recumbent Bike

A Recumbent bike is one which the rider is seated in a reclined position with legs straight out to reach the pedals.

By being seated in this fashion, the focus of your exercise is on your lower body. You can relax your upper body or do other things with it.

In addition to enjoying the comfort of being seated, your lower back is also well-supported and mostly disengaged from the exercise. This can add to the comfort for those of us who are aging.

For example, if you enjoy reading while exercising, this is easily accomplished on a Recumbent bike. Staying engaged by reading or watching television may help you exercise for longer.

You want to maintain an appropriate level of focus on the exercise part. If you are  reading and your legs are just sort of ‘going through the motions, you’ll be defeating the benefits you could, and should be deriving from the exercise.

[Affiliate Disclosure: This post may contain affiliate links which means I may earn a small commission if you purchase anything through one of the links. However, this will not affect what you pay!]

If you are interested in learning more about stationary exercise bikes click here.

Differences Between Upright and Recumbent Bikes

Traditional Stationary Bikes come in an upright position. Recumbent bikes come in a reclined position. Both provide “low impact” cardiovascular exercise. This differs from treadmills used for jogging or running.

Recumbent Bikes

  • Reclined body position
  • Pedals positioned in front of the body
  • Larger seat
  • Full back support
  • Comfortable sitting position
  • Reduced upper body tension and muscle fatigue
  • Focused lower body and cardiovascular exercise
  • Low and high impact cardio options

Traditional Upright Bikes

Stationary-Upright-Bike
Stationary Upright Bike
  • Upright body position like a traditional bike you ride outdoors
  • Pedals positioned under the body
  • Smaller seat
  • Limited upper body support
  • Upright seated position may cause upper body fatigue/tension
  • More consistent workout similar to outdoor riding
  • Whole body and cardiovascular exercise
  • Low and high impact cardio options

3G Cardio Elite RM Recumbent Bike Features

The 3G Cardio company produces many pieces of cardio equipment. With the 3G Cardio Elite RM Recumbent Bike, they make the “bold claim” that, “The 3G Cardio Elite RB is the most comfortable recumbent bike you will ever use!”  

As you read this section, you will see why I think the 3G Cardio Elite Recumbent Bike is one of the best recumbent bikes for seniors.

The comfort of this bike along with the abundant features make this piece of cardio equipment worth considering for any of us as we age.

The many features are impressive and make this bike well worth your consideration:

  • Preset Calorie, Time, Watt And Distance Goals
  • 12 Built In Pre-Programmed Workouts
  • 3 Heart Rate Interactive Workouts
  • Simple Dial Control And User Interface
  • 16 Levels Of Magnetic Resistance
  • 4 User ID Settings To Generate More Accurate Workout StatisticsElite RB Recumbent Bike Console Specifications
  • Adjustable Seat Back
      • Infinite Airflow Mesh Flex adjustable back rest reclining feature
      • Easily adjust this seat back to a comfortable position during your workout
  • Seat Frame Slide Adjustment
      • Seat frame slide adjustment making it possible to accommodate user heights between 5’ and 6’4”
  • Seat Frame Tilt Adjustment
      • Seat frame tilt adjustment to allow users to customize their body angle and position
  • Advanced Ergonomic Seat Technology
    • 3G Cardio uses an over sized seat cushion and an Airflow Mesh Flex™ adjustable back rest to help the seat conform to your body shape and size guaranteeing comfort to your backside throughout your entire workout.
  • “Perceived Exertion”
    • This refers to how intense you feel your body is working. If you are uncomfortable on your bike, you will feel like you are working harder than you really are. If your exercise bike is comfortable, your “perceived exertion” will be lower, and you will enjoy your workout more.
    • In addition to the amazing comfort of the seat and back rest, the 3G Cardio Elite Recumbent Bike also uses an advanced 3-method seat frame adjustment system.

MORE FEATURES

  • Small and compact! 49” Length / 27” Width
  • Low height electronics display so you can easily view over and around the console
  • Low height step thru center frame for easy access
  • Narrow Q Factor distance between pedals making for an extremely ergonomically correct ride
  • Easy lift rear handle / front transport wheels for easy movement of the bike
  • Hand held heart rate contact sensors and included wireless Heart Rate strap
  • Remote handle electronic buttons for easy programming
  • Easily reach your water bottle during workouts
  • Digital large format electronics display for easy viewing
  • Simple dial control to easily set your desired programs
  • Residential warranty: lifetime frame, 7 years parts, 1 year in-home labor
  • Commercial warranty: 3 yrs parts, 1 year labor

Reasons why 3G Cardio Elite is Good for Aging men who Persue Fitness

The comfort of the 3G Cardio Elite Recumbent Bike is exceptional. If you can avoid some discomfort that may come with other types of cardio equipment, you are more likely to exercise. I doubt you would find equipment for the home that would be more comfortable.

If you are someone who finds yourself making excuses as to why you can’t make it to your health club, exercising at home might be just the thing to help you overcome those excuses.

If you are someone that will be more likely to do cardio and more likely to exercise for longer if you can ride your stationary bike and watch television, the 3G Cardio Elite Recumbent Bike might be just the right choice for you.

It is easy to move, so if you want to move the bike from the garage to the family room so you can be with family, the bike is very easy to move and you can do that.

Or, if you want to move the bike from the family room to the garage so you can watch your favorite team while the family watches something else, you can do that because the bike is so easy to move.

These options help make it more likely that you will overcome excuses and get in your cardio exercise.

If you would like to learn more, click on my article titled, “What is Fitness and Why Should You Want it?”

EliteRB-Comparison-Chart-2
EliteRB-Comparison-Chart-2
EliteRB-Comparison-Chart-1
EliteRB Comparison Chart 1

Conclusion

At the time of this writing, the 3G Cardio Elite Recumbent Bike is available for $1,599, $300 off the normal price of $1,899. Still, even at $1,599 it may be more than some are prepared to pay for a home cardio machine.  You can purchase one here.

Having said that, it offers more features and a more comfortable seat that other bikes in its class as the charts above illustrate. And, at $1,599 it is at least $400 less expensive than most of its rivals.

Even if you like to work out at your local health club, if you can afford the addition of having a cardio machine at home, it gives you more options and you’ll be more likely to never miss a workout.

Hopefully I have helped you see why my research has brought me to the conclusion that the 3G Cardio Elite Recumbent Bike is one of the best recumbent bikes for seniors.

What About Legal Steroids?

If you knew that you could gain more muscle and lose more fat, taking “legal steroids”, would you be interested? I’m serious. I friend of mine I used to see at the gym almost every day took legal steroids over a 3-month period. He got significantly bigger and stronger and lost a substantial amount of fat.

He was in his 60s.

That is tremendous gain in strength. He looked great and he felt great. There were no unwanted side effects that he knew of. Interested?

So… What about legal steroids?

What are Legal Steroids?

You may have heard the term but may not understand just what are legal steroids?

“Legal Steroids” is a term used to describe supplements that are muscle building supplements that are legal. Sometimes they are known as “multi-ingredient pre-workout supplements” (MIPS).

“Legal Steroids” are not actually steroids. They are intended to help bodybuilders improve their workout performance and their results, similarly to illegal steroids. Carefully developed blends of legal supplements that work synergistically aim to approximate the improvements achieved by illegal steroids.

In contrast, illegal steroids are synthetic substances that mimic the male hormone, testosterone. They are anabolic androgen steroids. They enable bodybuilders to gain size and strength beyond what they would be able to do naturally.

A substance that is anabolic means that it promotes growth. Something that is androgenic means it develops male sex characteristics.

Illegal Steroids have a greater improvements in performance, size and strength than “Legal Steroids” do. However, there are possible serious dangers associated with using Illegal Steroids.

  • Aggressive behavior, impulsivity and irritability are common manifestations in men using illegal steroids
  • Heart disease and resulting death – Blood pressure increases and the size of the left ventricle of the heart enlarges
  • Can cause baldness in men
  • Hypogonadism, which is the shrinking of the testes, resulting in less testosterone being produced.
  • Gynecomestia (“man boobs”) can occur after steroid use is stopped
  • Liver damage has happened to some men who have taken oral anabolic steroids
Has-Never-Used-Steroids
Has Never Used Steroids
Uses-Illegal-Steroids
Uses Illegal Steroids

For more detailed information click the following link: https://en.wikipedia.org/wiki/Anabolic_steroid

Guys – There is no amount of muscle or strength that would be worth the risk of those possible dangers above.

With supplements that are referred to as Legal Steroids, there are no harmful side effects.

There is one other category of supplements sometimes referred to as Legal Steroids. They are Selective Androgen Receptor Modulators (SARMs). They are a class of compounds that have similar anabolic properties as anabolic-androgeneic steroids but with much less of the androgenic properties, (the ones that produce male characteristics).

Neither the FDA, the United States Anti-Doping Agency (USAD), or the World Anti-Doping Agency, (WADA) approve of any SARMs.

According the WADA, “All SARMs are prohibited at all times (both in and out-of-competition) for all athletes, from those competing at the highest level of sport to those competing at the recreational level. SARMs are listed in the category of “Other Anabolic Agents” under section S1.2 of the WADA Prohibited List.

The “Legal Steroid” formulas that are made of FDA approved, supplements are safe, with no side effects. They are natural alternatives that behave similarly to some anabolic-androgenic steroids. Some are more effective than others.

Are “Legal Steroids” Effective?

My answer to the question, Are legal steroids effective is: Yes and No. My reason for that is that supplement companies vary greatly. The quality, dosage and integrity of claims are not the same.

When I research supplement companies here are some things I look into:

  • When did the company start?
  • What is being said in online reviews?
  • Who is the owner and how is his/her reputation?
  • Has the company been involved in any lawsuits?
  • Do the products have ingredients lists either on the bottle or online?
    • Are the ingredients all safe and FDA approved?
    • Do the ingredient lists have “Proprietary Formula”? (That is a way to hide ingredient facts)

Crazy Mass, crazymass.com, has shown themselves to be a high-integrity company, with legal steroid alternatives that really work. It is located in Michigan, USA and serves customers around the world.

[Affiliate Disclosure: This post may contain affiliate links which means I may earn a small commission if you purchase anything through one of the links. However, this will not affect what you pay!]

The company was founded by Gary David in 2006. David had been a body builder. He and his friends had struggled to compete with the others who were using illegal steroids.

He started the company to develop natural, effective alternatives to illegal steroids that would still dramatically improve performance and results. They had to be designed with natural and safe ingredients, free from dangerous side-effects.

Although the catch-all term in the muscle-building industry is “Legal Steroids” for supplements like these, they are actually alternatives to steroids. The similarity is in the increases seen in performance, strength and muscle size.

Are There Concerns or Dangers with “Legal Steroids”?

A possible concern is the use of inferior quality of ingredients or inferior dosages of ingredients. The way to allay those concerns is to read the ingredients labels. Be sure that every ingredient and the exact dosage is listed on the label.

If there is no ingredient label, don’t buy the product. If you see something like, “Proprietary Blend” on an ingredient label, don’t buy the product. It is a way of hiding the truth and it usually, if not always, is because there are inferior products and/or dosages.

SARMs, which I explained above, are sometimes marketed as “Legal Steroids”. They fall under a different category than “Illegal Steroids”. The potential dangers of SARMs may be similar to those of Illegal Steroids.

When SARMs are sold online or in retail stores, they are sometimes labeled with something like, “not for human consumption”. That is a way for the manufacturer and retailer to sidestep any potential liability.

How can I Find High Quality “Legal Steroids” That are Natural and Safe?

Crazy Mass, crazymass.com, has shown themselves to be a high-integrity company, with legal steroid alternatives that really work. It is located in Michigan, USA and serves customers around the world. The supplements are manufactured in the U.S.A.

The company was founded by Gary David in 2006. David had been a body builder. He and his friends had struggled to compete with the others who were using illegal steroids.

He started the company to develop natural, effective alternatives to illegal steroids that would still dramatically improve performance and results. They had to be designed with natural and safe ingredients, free from dangerous side-effects.

Although the catch-all term in the muscle-building industry is “Legal Steroids” for supplements like these, they are actually alternatives to steroids. The similarity is in the increases seen in performance, strength and muscle size.

Each of the all natural bodybuilding supplements are created and manufactured in the U.S.A. Crazy Mass is a supporter of the Ultimate Fitness Events and their passion for promoting all natural bodybuilding.

Examples of High Quality “Legal Steroids”

Legal Steroids are designed to mimic what Illegal Steroids do, except with all natural ingredients. They can be purchased in individual bottles. Or, the more popular way is to use 3 or more bottles of different products that work synergistically to help even greater results. These are commonly referred to as “stacks”.

If you want to grow muscle size and strength, you could choose the Growth Supplement Stack. It combines 5 different all natural bodybuilding supplements:

Crazy Mass explains how they work:

  • P-MB ELITE Boosts strength and recovery, safely enhances nitrogen retention, increases lean muscle mass, promotes blood flow during exercise, increases focus and drive and Stimulates the immune system
  • D-Anaoxn (bulking alternative to Dianabol) creates a highly anabolic environment and increases nitrogen retention in muscle tissue, which allows increased protein synthesis and results in impressive strength and mass gains
  • Testosteroxn is an energy and strength booster and is a legal all-natural alternative to Testosterone (Test).
  • Clentrimix, is a classic fat-burner, and cutting agent and is a legal all-natural alternative to Clenbuterol, a key ingredient to our fat burning stack. Provides extra energy and stamina to help harden and cut muscle while quickly gaining power and strength.
  • D-KA Elite provides extra energy and stamina to help harden and cut muscle while quickly gaining power and strength.

Another example of a synergistic “stack” would be the Endurance & Stamina Supplement Stack“. It combines 4 different all natural bodybuilding supplements. Crazy Mass explains how they work:

  • .Testosteroxn Test -Tone builds muscle, strength, and size by increasing free testosterone levels. Increasing free testosterone levels is the ultimate foundation to a successful bulking cycle. When your testosterone levels are at their peak, you achieve intense muscle growth and explosive energy.
  • A-Anolone is a potent anabolic all-natural formula increases the production of red blood cells and delays fatigue. Increased oxygen transportation will give mind-blowing pumps and allow you to stack on the muscle.
  • Winnidrol is a powerful anabolic all-natural formulated supplement to promote strength, fat burning, and help build lean muscle mass. A safe thermogenic and anabolic all-natural supplement, Winnidrol helps metabolize adipose fat without causing muscle loss.
  • D-KA increases muscle mass, speeds recovery and helps ease joint pain by increasing nitrogen and collagen synthesis. It’s great for bulking and strength cycles and improving endurance and recovery times.

Crazy Mass also has stacks for:

What About Supplements That Support Bodybuilding & Fitness That are NOT “Legal Steroids”?

I can attest that the Legal Steroids that Crazy Muscle offers are effective. I have not taken them myself but I know guys who have and the testimonials abound.

Having said that, I use fantastic natural supplements that are NOT Legal Steroids. I have found them to be very effective in supporting my muscle building and fitness goals. When I try something new, I try just one additional supplement so I can see over 60 days, what impact it has.

If you’d prefer to work with natural, science-based supplements you can learn more at some of my other articles:

Final Thoughts

If you are new to fitness and bodybuilding supplements I recommend you take a look at some of my reviews which have links above. You would do well to start with these, in the order of importance:

  • Multi-vitamin
  • Protein Powder

    JYM-PRO-PROTEIN-BLEND
    JYM PRO PROTEIN BLEND
  • Pre Workout supplements which include Creatine

    Jym-Pre-Workout
    JYM PRE Workout 30 Servings
  • Post Workout supplements which include Creatine

Of course I recommend you take high quality supplements. My research is documented in my reviews. You can click on any of the links above to learn more.

I hope you’ve found this article helpful, especially if you are a guy who is aging and wants to maximize strength and fitness.

Or, if you’ve ever just wondered, What about Legal Steroids?, I hope I’ve answered your question.

I welcome any comments or questions you may have. If you leave a question, I will respond within 24 hours.

Post-JYM-Powder
POST JYM Powder 30 Servings

Until next time,

Glenn-at-the-gym
Glenn at the gym

How to Increase Testosterone in Men

Starting at about 30 years old, mens’ bodies experience a decline in testosterone by about 1% per year. By the time we’re in our 60s we’ve lost a substantial amount.

Low testosterone levels contribute to many problems we normally associate with aging into the 60s and beyond. Low libido, erectile dysfunction and osteoporosis are problems related to low “T”, just to name a few.

Considering Increasing T
Consider Increasing T

Low energy, memory loss, irritability, depression, and brittle bones are common in men with low testosterone levels.

As you are probably aware there are many supplements on the market today promising to restore mens’ T levels to improve sexual performance, strength, energy, fat reduction and more. Many of those supplements are met with mixed reviews. Some men may experience benefits and others clearly do not.

The good news is there are a variety of ways testosterone levels can be restored and problems overcome. After you read this article, whether the information benefits you or someone you care about, you’ll have a very good understanding of how to increase testosterone in men.

Benefits of Healthy Testosterone Levels

We can restore T levels in men, even men in their 60s and beyond, quality of life can improve substantiallyOlder man doing push ups

Healthy levels of testosterone have some great benefits. I can tell you from my own experience, when I first had my T levels restored from low to healthy levels I had a noticeably improved sense of well-being.

Good ‘T’ levels help to result in more muscle mass and less fat and can contribute to improved bone density, especially when coupled with regular resistance training.

Studies have shown that men who have had their testosterone levels restored were significantly less likely to have heart attack or stroke.  research.va.gov

Research has shown that improved T levels result in better verbal memory and faster processing speeds.

One of the benefits I experience is I have all the energy I need to workout hard, full of energy when I’m at the gym. If I stop taking the testosterone, I “run out of gas” about half-way through my workoutDecline-in-T-Levels

How Much Testosterone is Best?

First, it’s important to know what a “healthy” level of testosterone is. There are normal, healthy ranges. But, a precise level can be different from one man to another. I strongly recommend consulting a doctor.

Normal ranges change as men age. For men in their 60s normal ranges in healthy men are 196 ng/dL – 859 ng/dL. For men in their 70s the ranges are 156 ng/dL – 819 ng/dL.Avg-T-levels-by-age-in-men

(For those inquiring minds that want to know, “What the heck is ‘ng/dL’? It is abbreviation for “nanograms per deciliter”. Aren’t you glad you asked?)

Because there are many potential problems when levels are too high, it’s best to have your doctor advise you. When increasing T levels, getting to the top of the range could be right for one man and disastrous for another.

There are home tests to measure your T levels. The better and most accurate way is to have your doctor prescribe a simple blood test. You go to a lab. They take some blood. Then, after you engage in whatever methodology you decide upon, your doctor will have you do another blood test to measure the changes.

Actions to Increase Testosterone

There are 3 primary ways to increase testosterone levels:

  1. Actions
  2. Foods and Supplements
  3. Prescriptions

Let’s start with ‘actions’, things you can do to increase testosterone:

  • Resistance training such as weight training has been proven to increase T
    • hat can be even more effective if taking creatine and caffeine before training
  • High Intensity Interval Training (HIIT)

Bill-Phillips-Back-to-Fit

  • A healthy diet of whole foods with a proper balance of “Macros”: Protein, Carbohydrates and Fats
  • A healthy sex life
  • Adequate sleep

Supplements to Increase Testosterone

The aim of this section is not to review or suggest manufactured and marketed supplement formulations. Rather, I am going to show individual supplements that have been proven effective in increasing T in men.

  • 3000 IU of Vitamin D3, especially if your vitamin D3 is low
  • Tribulus Terrestris is a herb that has been proven to increase testosterone in men with low T.
  • Fenugreek is another herb. In addition to increasing testosterone, studies have shown significant increase in libido, sexual performance, energy and sense of well-being.
  • 100 mg daily Dehydroepiandrosterone (DHEA) is a hormone in the body. It helps in the production of testosterone.

    T-Supplements
    T Boosting Supplements
  • Zinc has been closely associated with stimulating production of testosterone for men who have low
  • Ashwagandha is a herb that has mainly been used as an adaptogen, which means it has been used to help the body handle stress and anxiety. 5 grams a day has proven to increase testosterone production as much as 22%.  (For further information about adaptogens please just click on the word:  ADAPTOGEN
  • 3 grams daily of D-Aspartic Acid is an amino acid that has been shown to increase testosterone for those with low T

Prescriptions to Increase Testosterone

There are a number of options for testosterone replacement therapy. It’s really up to the doctor and patient to decide which is preferable.

  • Gels come in packets or pumps of testosterone gel. You apply the gel once a day and the testosterone is absorbed directly through the skin. There is one brand of gel that gets applied inside the nose.
    • I’ve tried gel. It worked OK but not my favorite.T-gel
  • Injections are where testosterone is injected directly into the muscle.
    • This is my preferred method. I give myself an injection into my quadriceps once weekly. I like it better than the gel for two reasons (that may be particular to just me):
      • It is more convenient. It would take a while to rub the gel until it was all absorbed into the skin.
      • I get better results from the injectionsT-Injections
  • Pellets implanted in soft tissues. Your body slowly absorbs the testosterone into the bloodstream.
  • Skin Patch worn on the upper arm or upper body, applied once daily.
  • Mouth Patch is actually a tablet that sticks to your gum above your incisor. That’s the tooth that is either on the right side or left side of your front teeth. It gets applied twice a day. It slowly releases testosterone into the bloodstream through the tissues in the mouth.
  • Oral capsule is available but there is a concern it may do damage to the liver. The other therapies go directly into the bloodstream, bypassing the liver.

There are risks associated with testosterone therapy. Most of them are with preexisting conditions that worsen. I will give you a list so that if you decide to see your doctor for testosterone therapy you can review with him or her to identify any potential concerns.

My doctor monitors me with regular blood tests. I’m sure your doctor would too, especially in the first months of the therapy.T-Blood-Test

I have benefited from many of the benefits listed in the “Benefits” section above. And I haven’t experienced any of the risks in the list below:

  • Rash, itching, irritation
  • Increased risk of heart attack or stroke
  • Benign prostatic hypertrophy (BPH) – enlarging prostate
  • Prostate cancer
  • Sleep apnea
  • Blood clots
  • Congestive heart failure

The list above is not intended to scare you, just to inform. I’ve been taking testosterone therapy for a few years and it has improved the quality of my life in several ways.

Conclusion

If you think, or, you know that you suffer from low testosterone, my aim has been to provide you with options so you can understand how to increase testosterone in men, and thereby, improve the quality of your life.

You can apply one or many of the treatments above

  • Actions/Activities
  • Supplements
  • Prescriptions

Please remember that before you take steps to increase your testosterone it would be wise to check with your doctor.

This 3 1/2 minute presentation provides a good summary:

I welcome your comments and questions in the section below.

Glenn-at-the-gym
Glenn at the gym

Pro JYM Protein Powder – Review

JYM Supplements are designed based on science.

Jim Stopponi, Phd is the creator of Pro JYM Protein Powder.  He has a PhD in exercise physiology with a minor in biochemistry.

He served as a postdoctoral research fellow at the Department of Cellular and Molecular Physiology at Yale University School of Medicine, where he investigated the effects of exercise and diet on gene regulation in muscle tissue.

Jim-Stoppani
Jim Stoppani, PhD

He’s been Senior Science Editor for some of the industry’s biggest magazines.  Stopponi has trained celebrities and millions of others through his various platforms.

As he says, His personal and company mission is to change lives through proper training, nutrition and supplementation, all based on the latest scientific research, while following the motto of “Do the Right Thing.”

Protein Supplements can Vary Greatly in Quality

There are “cheap” ways to produce protein supplements.  The highest quality proteins cost much more than some of the lowest quality ones.  If a protein is of low quality and low cost it can be sold to the consumer for less.

Most consumers have no idea.  They may believe claims by manufacturers that may not be true.  And if they taste good, many consumers will go with the lower price good tasting protein supplement.

For example, there is a process called “nitrogen spiking”.  (Sometimes it is referred to as “protein spiking” or “amino spiking”.)

Protein is made up of different amino acids that are strung together in a chain, and every amino acid contains nitrogen.  Nitrogen is measured to determine how much protein is in the supplement.Protein-Drink-and-Dumbbel

High quality protein is delivered as “complete protein”.  Complete proteins, as are found in meat, fish, poultry and dairy products.  The essential amino acids in complete proteins have the essential amino acids strung together in a chain.

It is much less expensive to put individual amino acids into a protein supplement.  They have the nitrogen but they don’t deliver the quality of protein.

Two ‘red flags’ in the protein supplement industry:

  1. The term “Proprietary Formula”, or, “Proprietary Blend” is an indication that something is being hidden.  The consumer thinks that the special blend is so their competitors won’t know the ingredients and doses.  More often, it’s hiding inferior quality or dose.
    1. If you would like more information on “Proprietary” Formulas click this link:  Proprietary Formulas
  2. If individual amino acids are listed as ingredients there is at least a possibility that some of the more expensive complete protein has been removed and replace with less expensive, individual amino acids that have the nitrogen, but not the protein.Protein-Powder

The label here was from a protein powder manufacturered with nitrogen spiking.  There was a law suit.  The label claimed there were 30 grams of protein.  It was revealed in the law suit that after the ‘spiking’ agents were removed, there was only 21.5 grams of protein.

Of course the whole reason for this and other unscrupulous practices is to give lower prices to the consumer and more profit for the manufacturers.

Many of these amino acids are produced in China through the chemical synthesis of keratin, which is derived from trash like hair, feathers, fingernails, and fur, and thus sells for less than a dollar a pound.

If you’d like to learn any more about protein supplements you can read my article:  Building Muscle After 60

In my research I found that average complete protein for supplements cost manufacturers about $5 to $6 a pound.  The very highest quality can cost as high as $18 per pound.

Of course with Pro JYM Protein Powder there is

JYM-PRO-PROTEIN-BLEND
JYM PRO PROTEIN BLEND
  • No nitrogen spiking
  • No proprietary blends
  • No questionable sources of protein
  • No cheap and inferior whey protein concentrate or caseinates

There is transparency.  The commitment to the highest quality and based on all the latest scientifc reasearch.  Something else I like about JYM supplements is that Dr. Stoppani tests them on himself and with his clients to insure the highest performance possible.

[Affiliate Disclosure: This post may contain affiliate links which means I may earn a small commission if you purchase anything through one of the links. However, this will not affect what you pay!]

BODYBUILDING.COM has a Price Match Guarantee.  They will not be undersold.

Protein Blend vs Single Source

The issue here is to determine if it is better to take just one form of protein such as Whey, or, is it more advantageous to take a blend.  The reserarch now shows that better muscle gains will be derived from properly proportioned blends.

Whey, for example, is a very fast digesting protein.  Soon after a workout, drinking down some whey protein is the fastest way to get protein synthesis going.  Protein synthesis is the process where the protein goes to work to recover and build the muscle.

But, whey’s strength is also its weakness.  It’s like a sprinter who goes real fast for a short distance but then he’s done.  His energy is spent.

   

Since muscle protein synthesis leads to muscle growth, continuing muscle protein synthesis for longer can have a significant impact on your gains.

Which proteins, in which doses and which percentages all play an important role in maximizing the efficacy of the protein blend.

Which Proteins and in What Proportions are Best?

The 24 grams of protein in each scoop of Pro JYM contain the following:

Whey protein isolate: 7.5 g
Micellar casein: 7 g
Egg albumen: 2.5g
Milk protein isolate: 7 g (5.5 g casein, 1.5 g whey)

Since milk protein isolate is 20 percent whey protein and 80 percent micellar casein, the 24 grams of protein in Pro JYM are really broken down into three main categories:

Whey protein: 9 grams (40%)
Miceller casein: 12.5 grams (50%)
Egg white protein: 2.5 grams (10%)

What is the Science That Makes These 4 Proteins Right for the Blend?

To the right is an infographic created by Dr. Stoppani, illustrating the science behind the blend.Jim-Stoppani-Info-Graphic

WHEY

There are 2 kinds of protein in milk.  Casein and whey.  Casein makes up about 80% and whey the other 20%.  After whey is extracted from the milk it is put through a number of filtering processes to remove the carbohydrates and fat.

The more filtering the more pure the protein is.

Whey protein isolate is the purest form.  There are a couple of different methods to perform the filtration.

One is called “ion exchange”.  It uses chemicals to isolate the whey and make it pure.  The problem with this process is the “peptides” are lost.  They are ablsolutely essential for the whey to maximize muscle growth.

There are other “microfractions” lost too.  They can help strengthen the immune system and prevent infection.

The other process has two parts that are just filtering with no chemicals.  The first part is “microfiltration” followed by “ultrafiltration”.

Using those two filtering processes produced whey protein isolate with no loss of peptides or other “microfractions”.

Whey protein drives protein synthesis more than other kinds of protein because it digests so rapidly.  Additionally, whey has a high concentration of Branch Chain Amino Acids, (BCAAs).

Leucine, one of the BCAAs acts as a catalyst to start protein synthesis, hence, muscle growth.

As if that’s not enough, there is one more reason why whey drives protein synthesis.  It elevates insulin levels.  Insulin is a hormone that insulin drives the amino acids from the whey into the muscles.  And, it too is a catalyst for protein synthesis.

Research has shown that whey contributes to weight loss.  It does that by lowering levels of the hunger hormone, ghrelin.

CASEIN

Casein protein is the reall slow digesting protein to keep protein synthesis going for much longer.

There are different kinds of casein.  There is sodium caseinate and calcium caseinate.  Pro JYM uses micellar casein.  It is the kind of casein which is in its natural form.

The caseinates mix more easily in water.  That is why manufacturers put them throught the process with harsh chemicals.

In addition to making the caseinates mix more easily, it causes them to digest much more quickly.  You have the whey for that.  You want the micellar casein to digest extremely slowly to prolong the protein synthesis.

MILK PROTEIN ISOLATE

There is a common misconception that straight up milk protein is inferior.  Not so!  It is 80% casein and 20% whey.  With a filtration process to make it more pure as an isolate, it is a very effective protein.  It has all the natural peptides and other microfractions to do the great work they do in the muscles.

RATIO OF WHEY TO CASEIN

What the research has shown is that when you have that bit of very fast whey, mainly a larger amount of casein, and then a medium-digesting protein in the middle to bridge the gap, it promotes muscle protein synthesis and muscle growth better than just whey.

The research has shown that you want a good deal of whey, but you really want to focus more on the casein aspect.

EGG PROTEIN

There are many benefits to egg protein.  It has many, many amino acids and BCAAs.  It is sometimes referred to as “the perfect protein”.

Research has shown that those who consume 3 whole eggs (with the yolks) gain considerably more muscle and strength than those who just eat the whites.

Getting the egg white protein into Pro JYM helps to bridge the gap between the fast digesting whey and the very slow digesting casein.  And, it’s a super bioavailable protein.

Conclusion

Pro JYM Protein Powder takes advantage of the latest scientific research findings along with the tireless testing and design by renowned expert Jim Stoppani, PhD.  The labeling is completely transparent.

The only flavor I’ve tasted is S’Mores.  It tastes so good I haven’t wanted to try anything else:)

There are many videos which Dr. Stopponi has made to educate people about Pro JYM and other JYM supplements.  He even gives detailed instructions about how best to mix and drink Pro JYM to get the very best performance outcomes.

I welcome your questions or comments below.  Until next time,

JYM-PRO-PROTEIN-BLEND
JYM PRO PROTEIN BLEND
Glenn-in-the-Gym
Glenn

Quick Fat Loss – A 2-Step Plan

No matter if you are 5 pounds more than you want to be, or, 50 pounds, you want that fat gone ASAP.  So many people are searching the internet for a quick fat loss solution.

I’m going to explain several supplements which work together to help accelerate weight loss. They can be purchased in formulas together. (You don’t have to buy all these things separately.)

Then I’m going to explain an exercise plan that takes 25 minutes a day, 6 days per week. It is designed to be safe and effective for aging people in their 40s and beyond.

The 2-step plan is simple and effective.

Fish Oil

Some fish oils are rich in Omega 3 fatty acids. The three most important Omega 3 fatty acids are EPA and DHA and ALA. And, it’s important to get them in the right dosages for you to get the great benefits Omega 3’s can deliverFish-Oil-Capsules

Fortunately ALA is abundant in many food sources. The two most critical Omega 3’s to get in the right doses from fish oil are EPA and DHA. Omega-3 fats may help reduce your risk of heart disease. They also support healthy brain and joint function, and, reduce inflammation.

Research has shown that for people who do regular resistance training Omega 3’s may help stimulate muscle growth and support fat loss.

They also contribute to feeling more full. One study found that the group that was taking fish oil supplements felt full for 2 hours longer than the group that was not.

This can help with weight loss as well. Research indicates Omega 3’s may also contribute to weight loss by boosting metabolism.

What’s critical is that the proper doses of DHA and EPA are taken daily. The research indicates that those doses should be 1500 mg daily for each.

When I learned this from reading research papers I went to my local sports nutrition store to find a fish oil supplement that delivered DHA and EPA in those doses.

I couldn’t tell from the Supplement Facts on the labels what and how much was in those products. The labels just referred to “Omega 3’s”, or, “Proprietary Formula”

My search ended when I went online to find that JYM Supplements offered a fish oil named

Omega-JYM-Fish-Oil
Omega JYM Fish Oil

OMEGA  JYM. And, on the label, it says 750 mgs of DHA and EPA. Proper dosage is 2 capsules daily.

JYM Supplements can be purchased on BODYBUILDING.COM. They have a Price Match policy so they will never be undersold.  (1500 g DHA and 1500 g EPA)

[Affiliate Disclosure: This post may contain affiliate links which means I may earn a small commission if you purchase anything through one of the links. However, this will not affect what you pay!]

L-Carnitine

The body breaks down fat into fatty acids. L-Carnitine moves the fatty acids into the cells to be converted to energy. Thus, L-Carnitine plays an important role in the body’s functions for burning fat.

It also may reduce muscle soreness after working out, increase oxygen supply to the muscles, and improve recovery after workout sessions.

There have been some animal studies indicating that L-Carnitine can contribute to anti-aging in brain function. That might be helpful for some of us guys as we continue to get older.

L-Carnitine is found in the JYM POST-WORKOUT  formula.

Post-JYM-Powder
POST JYM Powder 30      Servings

(1.5-2.0 g, 4 times daily)

Beta-Alanine

Beta-Alanine is an amino acid. Amino acids are the building blocks of proteins. Beta-Alanine is used by athletes to improve performance and benefit health in general.

The body uses it to produce Carnosine and Carnosine is used to do some really cool stuff.

Carnosine reduces the acid that builds up in muscles during high intensity exercise. By doing that, it enables to muscles to outperform what they would have done without the buffering work of the Carnosine.

More calories are burned, contributing to more fat burned.

working-out-over-60

Because Carnosine reduces muscle fatigue, extending the time until exhaustion, with proper nutrition and recovery, the muscles may grow more. More muscle size and strength causes metabolism to increase.

Greater metabolic performance, in turn, burns more fat, even when the body is at rest.

So, supplementing Beta-Alanine will help someone who is doing regular resistance exercise to gain more lean muscle and reduce fat.

Studies indicate that Carnosine has antioxidant qualities, may strengthen the immune system and has anti-aging properties.

Additionally, Carnosine may improve muscle health and function in seniors. Studies indicate it also improves the production of Nitric Oxide which helps battle the aging process and contributes to heart health.

Beta-Alanine is in both PRE JYM, pre workout formula and the POST JYM after work out formula.

(1.5-3 g before and after workout)

Green Tea Extract

Green tea extract is rich in something called catechins, and it contains a fair amount of caffeine. It appears that this combination of ingredients is responsible for its weight loss properties.

A study published in The Journal of Nutrition, found that consuming a beverage containing green tea catechins (625mg/d) may enhance exercise-induced loss of abdominal fat and improve triglyceride levels.

Triglycerides are a type of fat, stored in fat cells in the body. They’re stored when the body doesn’t need more energy. They are used when the body needs more energy. Lower levels of triglycerides equates to less body fat. We like that!

Green tea extract is in the SHREAD JYM formulation.

JYM-SHRED-Fat-Burner
JYM SHREAD Fat Burner

Green tea extract is believed to increase the activity of norepinephrine, a hormone that helps you burn fat. Many studies have shown that green tea extract can increase fat burning and cause fat loss especially in the belly area.

(500-1000 mg 2X daily, once in early morning and once in late morning)

Caffeine

Caffeine can contribute to fat loss in several ways and there has been an abundance of research to back it up.  It too, is part of the SHREAD JYM formula.

It speeds metabolism somewhat. This is a minor contribution from caffeine for weight loss.

A study found in the National Library of Medicine had subjects do 60 minutes of cycling. People who got caffeine beforehand enjoyed the exercise more and felt like it was less difficult than people who got a placebo.

Studies have shown that caffeine can boost metabolism by 3-11%, and increase fat burning by up to 29%.

(200 mg once in early morning, once in late morning and once before workout)

Betaine

Betaine has been shown, when ingested as part of a pre workout formula, can increase strength and endurance during the workout. Studies have shown it accelerates muscle growth. It slows muscle fatigue allowing training lasting longer and more intensely. Therefore more calories are burned. (1.5-2 g once before workout and once after).

And so, Betaine is provided in proper dosage in both PRE JYM and POST JYM

Branch Chain Amino Acids (BCAAs)

BCAAs are effective in increasing muscle growth, decreasing muscle soreness and reducing fatigue in the muscles during exercise. These things work synergistically to contribute to higher output and burning more calories.

(5 g before and after workout) The correct dose of BCAAs are in both PRE JYM and POST JYM

Protein Powder

Many studies have shown that while eating a high protein, low carbohydrate diet the protein contributes to loss of fat, particularly belly fat.

You can see the findings from this study:  “A high-protein diet for reducing body fat”

The protein keeps you from getting hungry for longer than carbohydrates. Protein is also the main building block of muscle. When you have more muscle, your metabolism burns energy at a faster rate, which aids in weight loss.

Pro JYM PROTEIN POWDER is made up of 4 proteins, each fueling the muscles at different times.  Whey protein isolate digests and is absorbed most rapidly, fueling the muscles quickly.  This is especially important right after a workout and first thing in the morning.

As Jim Stoppani explains, “Research now shows that when you add medium-digesting and slow-digesting proteins to fast-digesting whey, muscle protein synthesis remains elevated for longer than when using whey alone.

And muscle protein retention is higher, as well. That means that more protein is being built in the muscle, which is what leads to long term gains in muscle size and strength.”

JYM-PRO-PROTEIN-BLEND
JYM PRO PROTEIN BLEND

(Total daily protein intake with meals and protein powder should be at least 1 g per pound of body weight. You will probably get better results with 1.5 g daily protein per pound of body weight.)

High Intensity Intervile Training (HIIT) Plan

The 12-week plan I am about to start requires 25 minutes of exercise, 6 days per week. 4 days are weight training and 2 days are cardio training. The plan is designed for aging people, in their forties and beyond.

It is Bill Phillip’s “Back to Fit” plan. You can read my review here:  Bill Phillip’s “Back to Fit” Review. Bill-Phillips-Back-to-Fit

The HIIT component with weight training works like this: There is a circuit of 5 exercises. You go from one exercise to the next without stopping to rest. Each exercise is 10 repetitions.

After completing all 5 exercises you rest for 2 minutes. You do the circuit 5 times. That’s all.

You can hear Bill Phillips introduction comments in the 30 second video below:

The HIIT component with the cardio exercises works like this: You do whatever kind of cardio you wish. You can use a treadmill, or other cardio machine. You can walk, jump rope or anything else.

There are 3 levels of intensity. The first 2 levels last for 2 minutes. The third level lasts for 1 minute. If an intensity of 10, were all out, your first 2 minutes would be like walking, a level of 3 for 2 minutes.

The next 2 minutes are a level 5, maybe a jog. The third set for only 1 minute would be at a level 8, maybe a run. Then you go back to level 3. You do the set of 3 levels, 5 times for a total of 25 minutes.

Putting it All Together

 

Following is exactly how I will be doing my Post Quarantine Quick Fat Loss plan to grow muscle and lose fat. I’ll be using the “SHORTCUT TO SHRED” supplement stack by JYM Supplements. These supplements are the best I’ve been able to find.

They are science based, designed by Jim Stoppani, PhD. You can learn about him and why his supplements are so incredibly effective in my recent article: https://fitness-for-men-over-60.com/jym-supplements-post-jym-review/

I listed the JYM supplements below in the bold lettering. If you wish to buy individual supplements from other manufacturers, I listed the ingredients and doses for you.

If you purchase the JYM SHORTCUT TO SHRED Supplement System you will have ALL the supplements I’ve explained here.

MORNING

  • PRO JYM PROTEIN POWDER: 1 scoop
  • OMEGA JYM FISH OIL: 2-3 g
  • SHRED JYM: 1 dose
    JYM-SHORTCUT-TO-SHRED Supplement System
    SHORTCUT TO SHRED Supplement System
    • Includes
      • CAFFEINE 200 mg
      • GREEN TEA EXTRACT: 500-1000 mg
      • ACETYL L-CARNITINE: 1.5-2 g

LATE MORNING/EARLY AFTERNOON

  • SHRED JYM: 1dose
    • CAFFEINE: 200-300 mg
    • GREEN TEA EXTRACT: 500-1000 mg
    • ACETYL L-CARNITINE: 1.5-2 g

30-45 MINUTES PRE-WORKOUT

  • PRE JYM: 1 dose
    • CAFFEINE: 200-300 mg
    • GREEN TEA EXTRACT: 500-1000 mg
    • ACETYL L-CARNITINE: 1.5-2 g
    • BCAAs: 5 g
    • CREATINE: 1 serving
    • BETA-ALANINE: 1.5-3 g
    • BETAINE: 1.5-2 g

IMMEDIATELY PRE-WORKOUT

  • PRO JYM PROTEIN POWDER: 1 scoop

IMMEDIATELY POST-WORKOUT

  • PRO JYM PROTEIN POWDER: 2 scoops
  • POST JYM: 1 dose
    • BCAAs: 5 g
    • CREATINE: 1 serving
    • BETA-ALANINE: 1.5-3 g
    • BETAINE: 1.5-2 g
    • GLUTAMINE: 3-5 g

WITH DINNER

  • OMEGA JYM FISH OIL: 2-3 g

BEFORE BED

  • PRO JYM PROTEIN POWDER: 1 scoop

Summing it up

To simplify:

  1. You complete a simple-to-follow workout plan, 25 minutes daily, 6 days a week.
  2. You purchase the supplement “stack” and take the supplements as I listed above.

If you are willing to follow those steps for 12 weeks you can experience quick fat loss.

If you work the plan, the plan will work.

I hope this information has been a help for you. I would love to receive any comments or questions you have below.

Glenn-in-the-Gym
Glenn

JYM Supplements – Post JYM – Review

This is my second in a series of Reviews of JYM Sports Supplements. My comparison research in studying many of the top sports supplements has led me to believe JYM Supplements are amongst the very best formulated.

You can read my review of JYM PRE Workout powder by clicking on the following link:

 JYM PRE Workout Review

This Review is of the post workout formula: “Post JYM”.

Jim Stoppani, PhD says of JYM Supplements: “JYM Supplement Science combines real science with real ingredients to deliver unreal results.”

As with the pre workout formula, Post JYM is a “cocktail” of ingredients scientifically designed, in just the right dosages to maximize effectiveness; for recovery, repair and for building more muscle. The pre-, and post JYM work synergistically to help get the greatest results from the hard work in the gym.

[Affiliate Disclosure: This post may contain affiliate links which means I may earn a small commission if you purchase anything through one of the links. However, this will not affect what you pay!]

Post-JYM-Powder
POST JYM Powder 30      Servings

What is Post JYM?

These are carefully selected supplements of the highest quality in just the right dosages. Different than many other supplement companies you will not see “Proprietary Blend” on the ingredient label. That term enables companies to hide what ingredients they actually put into their formulas.

Whether they are lacking some quality ingredients that JYM uses, or, if they use smaller dosages, either way or both, is a disadvantage for the customers to get the best of results.

JYM is completely transparent revealing every ingredient and the full and precise doses of 8 science-backed ingredients.

Dr-Jim-Stoppani-DB-Press
Dr Jim Stoppani DB Press

 

What are these ingredients and what do they do?

  • L-Glutamine (3g) is a non-essential amino acid that helps with the synthesis of protein. It helps muscles recover more quickly between workouts. It strengthens the immune system and contribute to muscle growth.
  • Creatine HCL (2g) is used to improve exercise performance and increase muscle mass and strength. It has advantages over the more common Creatine Monohydrate. It is absorbed more quickly, smaller amounts are needed and there is no loading phase. Research has indicated that one of the best times to get a dose of creatine is after workouts.
    • This is especially true when consuming creatine along with ingredients that spike insulin levels, such as leucine and dextrose, which are included in the Post JYM Active Ingredients Matrix and Post JYM Dextrose.
  • Beta-Alanine (2g) contributes to increased strength, power, endurance and recovery. I It improves fat loss and muscle growth, especially when taken with creatine. It is ideal to take Beta-Alanine right after workouts when muscle fibers are at their zenith to utilize nutrients. Taking it with leucine and dextrose, as in Post JYM improves its uptake for the muscles.

    Jim-Stopponi-PRE JYM
    Jim Stopponi and PRE JYM
  • L-Carnitine L-Tartrate (2g) Carnation increases muscle recovery. It increases Nitric Oxide production which in turn increases blood flow to the muscles. L-Carnitine L-Tartrate also increase the amount of testosterone that enters the muscles.
    • Carnitine requires insulin to enter the muscles. JYM Post has leucine and dextrose expressly for this reason, to spike insulin production.
  • Betaine (1.5g) improves muscle strength and power. It also increases protein synthesis after workouts.
    • University of Connecticut researchers reported that supplementing with 1.25 grams of betaine twice per day for two weeks increased bench press power by 20 percent.
  • Taurine (1g) is an amino acid that is important for endurance and muscle strength. It is depleted during workouts which can impair muscle strength and endurance. That is why it is important to replenish it after workouts.
  • BCAAs (Branch Chain Amino Acids) in a 3:1:1 ratio
    • L-Leucine (3.6 g) stimulates protein synthesis, (muscle growth) post workout. It also stimulates insulin release which sends more amino acids, creatine, and carnitine from Post JYM into the muscles.
    • L-Isoleucine (1.2 g) helps endurance, repair and rebuilding of muscles, boosts energy and helps overall with recovery
    • L-Valine (1.2 g) is used to repair muscle tissue and in muscle metabolism. It also helps in regulating nitrogen levels
  • Black Pepper (Piper nigrum) Fruit Extract (as BioPerine®) (5.3 mg) is a patented extract of the fruit of black pepper that contain standardized amounts of the active ingredient piperine. Studies have shown when a 5 mg dose of BioPerine® is taken with other supplements, it increases the absorption of those supplements by 30 to 2,000 percent.*
Post-JYM-Powder
POST JYM Powder 30 Servings

 

How is Post JYM Different From Others?

As Jim Stoppani explains on his website, Many of the ingredients in Post JYM Active Ingredients Matrix mirror ingredients in Pre JYM blend. These ingredients include BCAAs, creatine HCL, beta-alanine, betaine, and taurine.

These five ingredients need to be consumed before and after every workout for maximal performance and muscle growth. Thus, Pre and Post JYM are designed to work in concert. Take Pre JYM to train like an animal; use Post JYM to recover like a pro.

Like every JYM product, Post JYM contains no proprietary blends, proper dosing on all ingredients, no “abbreviated” formulas, no concentrates, and no BS. All eight of the ingredients in Post JYM are critical for recovery.

There is no filler. Every single ingredient is included at the best dose to optimize repair and growth. That’s the power, and promise, of Post JYM.

Who Formulated Post JYM?

Jim Stoppani, PhD is widely recognized as one of the world’s premier authorities and science-based expert when it comes to exercise science, sports nutrition and supplementation muscle building and fat loss.

Jim Stoppani, PhD is my go-to, science-based expert when it comes to exercise science, sports nutrition and supplementation.

If you wish to learn more about Dr. Jim Stoppani click the following link:

Dr. Jim Stoppani

You can read my review of JYM PRE Workout powder by clicking on the following link:

 JYM PRE Workout Review

As explained on his website, Dr. Stoppani received his doctorate in exercise physiology with a minor in biochemistry from the University of Connecticut. Following graduation, he served as a postdoctoral research fellow in the prestigious John B. Pierce Laboratory and Department of Cellular and Molecular Physiology at Yale University School of Medicine, where he investigated the effects of exercise and diet on gene regulation in muscle tissue.

He’s written and edited various top industry periodicals and books. He’s trained celebrities like The Rock, LL Cool J, Dr Drey and more. He’s helped millions through his various platforms online. He has over 60,000 in his Facebook group.

And as he says on his website, his personal and company mission is to change lives through proper training, nutrition and supplementation, all based on the latest scientific research, while following the motto of “Do the Right Thing.” https://everipedia.org/wiki/lang_en/jim-stoppani

Jym-Pre-Workout
JYM PRE Workout 30 Servings

How and When to Take it?

Post-JYM-Powder
POST JYM Powder 30 Servings

To maximize the effectiveness, there are some special directions for taking Post Jym. Dr. Stopponi explains on his website: taking supplements for optimal results isn’t just a random thing. There’s a science to it, literally. Timing is critical, as is proper dosing and the biochemical interactions between individual ingredients. I’ve taken care of formulating all the JYM products for you in the right combinations and in the safest, most effective doses.

Following are the directions. You won’t see all these on the label but Dr. Stopponi explains them on his website:

  • Shake up the container of Post JYM active matrix (making sure the cap is on tight!) before using. Make make sure all 13 ingredients are mixed up, stay in their intended ratios and none have settled at the bottom. I recommend taking the scoop out before you do this so it doesn’t get buried in the powder!
  • Mix Post JYM in plenty of water. I recommend at least 20 ounces, and up to 32.
  • If you’re having Post JYM fast carbs/dextrose, throw that in the shaker cup too.
  • Mix/shake Post JYM vigorously with water and then let it sit for a while – at least 10-15 minutes while continuing to shake it up periodically – before sipping on it. If possible, have your Post JYM already mixed before your workout so it’s waiting for you when you finish training (preferably in a cooler or refrigerator so it stays cold for the best taste). Shake it up again, then starting sipping. Just don’t let mixed up Post JYM sit for more than around eight hours refrigerated – if you do, the creatine will start to break down.
  • Again, sip on Post JYM slowly over the next 20+ minutes for maximal absorption and to avoid any stomach discomfort.
  • If you have Post JYM dextrose mixed in, your post-workout carbs are taken care of. If not, chomp on your fast carbs (gummy bears, pixy sticks, white bread, etc.) as you’re drinking your Post JYM active matrix.
  • I’m not overly particular about whether you take Post JYM or Pro JYM first after your workout. I typically finish my Pro JYM before I start sipping on Post JYM, but many other people start sipping on their Post JYM immediately after working out and then chug their Pro JYM when they’re finished with that. Either way is fine.
  • Post JYM may cause a mild tingling sensation in your skin. Again, it’s just the beta-alanine. Don’t be concerned.

Final Thoughts

My research and my personal experience using post workout supplements has brought me to a place where I think the science backed ingredients that go into Post JYM make it the very best. If you try it I think you’ll agree and be amazed by the results you’ve experienced with any other post workout supplements.

You may purchase by clicking on any of the pictures of POST or PRE JYM.  If there are ever prices lower somewhere else, bodybuilding.com has a Price Match Guarantee.

If you have any comments you’d like to share, or, have any questions, please feel free to leave them below.

Glenn

Jym Pre Workout – Review

Pre workout powders and drinks are very popular among body builders, athletes and fitness enthusiasts. Most make claims and have clever names that imply what their particular formulation is going to do for the user.

The most common claims are for energy, focus and “pump”.

There are some ingredients commonly found in pre workout supplements. Caffeine for energy and focus, Nitric Oxide for pumped muscles and BCAAs, (Branch Chain Amino Acids) for protein synthesis.

Frequently found in the ingredient list is “Proprietary Formula”.

The implication is that there is a secret formula that is so special the manufacturer doesn’t want to disclose what is in the formula or what the dosages are.

Jym Pre Workout powder is transparent in that all the key ingredients and their specific dosages are listed on the label.

What is Jym Pre Workout?

It is a powdered formula of 13 carefully selected supplements in specific dosages, designed to work synergistically to maximize effectiveness and results of the workout

What are these supplements and what do they do?

Jym-Pre-Workout
Jym Pre Workout 30 Servings
  • Creatine HCL (2g) is used to improve exercise performance and increase muscle mass
    • The more common form is Creatine Monohydrate. Creatine HCL has advantages in that it is absorbed much more quickly, smaller amounts are needed and there is no loading phase.
  • Beta-Alenine (2g) works to increase muscle endurance especially during high intensity interval training, (HIIT). The increased training volume, (from the improved endurance), can result in greater gains in muscle and strength.
  • Betaine (1.5g) has been shown, when ingested as part of a pre workout formula, can increase strength and endurance during the workout. Studies have shown it accelerates muscle growth. It slows muscle fatigue allowing training to last longer and more intensely.
  • Taurine (1g) is a substance present in muscles. Supplementing additional Taurine has been found to increase endurance and reduce muscle soreness. Studies have shown that 1 to 6 grams of Taurine, ingested before, during and after exercise can help enhance these benefits.
  • N-Acetyl L-Cysteine (600 mg), or, NAC as it is known provide powerful antioxidant performance within the muscles. This helps with protection and recovery of the muscle cells during and after training.

    Body-Fit
    Body Fit
  • Alpha-Glyceryl Phosphoryl Choline (150 mg), also known as. Alpha GPC, affects the body in 2 significant ways to enhance training performance and results. It increases the production of a neurotransmitter that causes improved muscle performance and release of Human Growth Hormone.
  • Citrulline Malate (6g) helps with the widening of the blood vessels. As a result endurance and strength training are both enhanced. It also helps mental focus even without the use of caffeine.
  • Beet (Beta vulgaris) Root Extract (500 mg) and the Nitric Oxide in Beet Root Extract serve to open up the blood vessels, enabling more oxygen to pump to the muscles.
  • BCAA’s (Branch Chain Amino Acids)
    • L-Leucine (3g) assists the spike of insulin, gets protein synthesis going and helps get creatine into the muscles
    • L-Isoleucine (1.5g) helps endurance, repair and rebuilding of muscles, boosts energy and helps overall with recovery
    • L-Valine (1.5 g) is used to repair muscle tissue and in muscle metabolism. It also helps in regulating nitrogen levels

      Jym-Pre-Workout-20
      Jym Pre Workout 20 Servings
  • L-Tyrosine (1.5 g) is an amino acid that aids focus and mental clarity
  • Caffeine Anhydrous (300 mg) is simply dehydrated caffeine. It is chemically the same as any other caffeine. It helps energy and focus
  • Huperzine A [from Toothed Clubmoss (Huperzia serrata) Aerial Parts Extract] (50 mcg) is a substance derived from “Chinese club moss”. Yup. It’s moss. It improves alertness and focus.
  • Black Pepper (Piper nigrum) Fruit Extract (as BioPerine®) (5 mg) does not have a direct impact on performance. However, what it does do is improves the bio availability of the other ingredients.

How is Jym Pre Workout Different From Others?

Many of the supplement companies out there burst on the scene with their newest creation.

They have terrific marketing campaigns and often times make claims that their product is the game changing breakthrough. Bodybuilders and fitness devotees have been waiting for.

Jym Pre Workout formula does not have any “Proprietary Formulas”. Those are supposed to make it look like they’ve got a true breakthrough supplementation they don’t want to reveal what is in it.

Unfortunately, when those things are tested out in the lab, they fall short.

They may have a handful of effective ingredients. Sometimes they are in lower dosages that would be ideal. They don’t have a scientifically selected group of 13 supplements in just the right dosages to maximize effectiveness.

If they did they would have to charge more money for their product because it cost more to add all those ingredients.

Another thing some supplement companies do is combine ingredients and call in “concentrate”. If you look at the size of the scoop in the container, it is very small. In Jym Pre Workout the scoop is big. It holds 26 grams. How could others contain the dosages that Jym does? No can do!

                                      Who Formulated Jym Pre Workout?

Jim-Stoppani
Jim Stoppani, PhD

Jim Stoppani, PhD is my go-to, science-based expert when it comes to exercise science, sports nutrition and supplementation.

As explained on his website, Dr. Stoppani received his doctorate in exercise physiology with a minor in biochemistry from the University of Connecticut. Following graduation, he served as a postdoctoral research fellow in the prestigious John B. Pierce Laboratory and Department of Cellular and Molecular Physiology at Yale University School of Medicine, where he investigated the effects of exercise and diet on gene regulation in muscle tissue.

He’s written and edited various top industry periodicals and books. He’s trained celebrities like The Rock, LL Cool J, Dr Drey and more. He’s helped millions through his various platforms online. He has over 60,000 in his Facebook group.

And as he says on his website, his personal and company mission is to change lives through proper training, nutrition and supplementation, all based on the latest scientific research, while following the motto of “Do the Right Thing.”   https://everipedia.org/wiki/lang_en/jim-stoppani

How and When do You Take It?

That may seem like a silly question, but, it’s an important question to answer if you are going to maximize the potential of formulation. Notice the directions: As a dietary supplement mix one scoop in 12-32 ounces of water and drink 30-45 minutes before workouts. Consider mixing it 10-15 minutes before drinking. Also consider drinking it over the course of 15-30 minutes.

Initially use 1/2 scoop or less to assess tolerance. Once tolerance is assessed take no more than 1 serving. To avoid sleeplessness do not consume within 6 hours of bedtime. For better results consider using Post Jym Active ingredients matrix after workouts.

                                                      Final Thoughts

I use Jym Pre Workout. I’ve used many pre workout powders and drinks over the years. This is the best one for me that I’ve ever used.

However, some people have complained of getting the Jitters.  And, some people don’t like some of the flavors.  It is more expensive than most other pre workout products.

To me, It tastes very good.  I get fantastic focus.  I have lasting energy to go to failure on every set.    There is probably always some new ingredient that will make it even better.  It’s my go-to pre workout drink.  That’s the best recommendation I can give it.  If you’d like to try it, click on the picture for either the 20 serving or 30 serving container.  It will take you to the correct page on www.bodybuilding.com.  I can’t find it cheaper anywhere else but they will match the price if it’s ever sold for less anywhere else.

Affiliate Disclosure: This post may contain affiliate links which means I may earn a small commission if you purchase anything through one of the links. However, this will not affect what you pay!

By the way, Jim Stoppani’s scientifically designed workouts are amazingly effective too.  The pic below was when I was near the end of doing his 12-week “Shortcut to Size” workout.  I’m in my 60’s.  The Pre Workout drink helped too!

Jym-Pre-Workout
Jym Pre Workout 30   Servings
Glenn-at-the-gym
Glenn at the gym

Bill Phillips “Back to Fit” Review

In 1999 Bill Phillips published a book that sold over 6 million copies. The title was, “Body for Life”. I was one of the millions of people who accepted Phillips’ “12-Week Challenge”.  Below are my Before and After pictures.

Glenn-After-Pic-1999
Glenn’s After Pic 1999
Glenn-Before-Pic-1999
Glenn’s Before Pic 1999

I was 47 years old at the time.  I was looking for an exercise workout plan.

 I wondered what is a healthy meal plan?

I found what I sought in the Body for Life plan.

21 years later, Phillips has taken the many advances in exercise science and supplementation.  This new program should be even better than the last.

He has designed it with aging adults in mind. He is passionate about getting people in their 40s and beyond “Back to Fit”.

To access the plan and all other things fitness on BODYBUILDING.COM, you’ll need to get the “BodyFit” app.  

You can take advantage of the FREE TRIAL.  If you like it, you can get it for as little as $3.99 per month.  Just click on the picture below:

Body-Fit

[Affiliate Disclosure: This post may contain affiliate links which means I may earn a small commission if you purchase anything through one of the links. However, this will not affect what you pay!]

So, if you are looking for an exercise workout plan.  If you wonder what is a healthy meal plan?  You owe it to yourself to take a look at Bill Phillips “Back to Fit” 12-Week Trainer. BODYBUILDING.COM/BILLPHILLIPS

 

The Overview

The plan starts with a series of overview videos, explaining each component of the plan and WHY they are designed to enable anyone succeed with this plan. The videos are very well done and compelling. The components includeBill-Phillips-Back-to-Fit

  • Strength and cardio training
  • Easy to follow nutrition plan and recepes
  • Supplements
  • Goal setting
  • Tools to help simplify and empower

One of the reasons the Body for Life plan of the early 2000s worked for millions was because it was effective while being easy to follow and taking so little time.

Training

The training is designed to take 25 minutes, 6 days a week. 4 days are for strength training and 2 days are for cardio. It employees principles of High Intensity Intervil Training, (HIIT). That is one of the reasons training sessions can be effective in only 25 minutes.

I remember the days when it was universally believed that if you were going to develop strength and muscle, you needed to train 60 – 90 minutes.

Spending only 25 minutes per day should attract many more people who would like to get fit but don’t want to spend 6 – 10 hours per week training.

There are training videos for each of the exercises. Each are about 30 seconds in length. You can easily follow the training plan and keep track of your progress on your phone.

All the workouts have been designed to help people reshape their body.  This could very well be the exercise workout plan that’s right for you.

Back-to-Fit-Lower-Body-workout
Lower Body Workout

Nutrition

Phillips teaches, what he calls, “The Right Facts” about nutrition and designed, not a diet, but an eating plan for life. The plan provides a “Fit Food List” that is downloadable.

There is a Sample Meal Plan with 6 meals. And, there is a downloadable form to help with meal planning.

The meal plan is not a starvation diet. He explains, “You don’t have to do it perfectly but you’re going to relearn how to shop, how to prepare healthy food and how to eat the right amounts.”

Phillips goes on to say, “If you want to look good, feel good, lose fat, build muscle and live longer, you have to. love food for the taste, nutrition and results it brings.”

The plan is designed so if you can eat healthy for 6 days you can eat what you want on the seventh day. That’s part of what can make it do-able for a lot of people.

There are 12 tantalizing recipes for breakfast, lunch and dinner to help “feed your goals”.  So, if you are like I was and have wondered, what is a healthy meal plan?  “Back to Fit” has some great answers for you.

Supplementation

The scientific advances in supplements in the last 20 years are game changing. Combined with an effective training plan, supplements can significantly improve your results, keep you healthier and live longer.

If you are reading this review you very well may be looking for a fitness plan. Whether you choose this one or another, you should know about these supplements.

Phillips provides a list of supplements which he lists in order of importance for improving results.

First, what he calls the Essential Supplements

  • Protein Blend fuels recovery and growth of muscles. Pro JYM’s three types are absorbed in the body at varying rates – whey extremely fast, casein very slowly, and egg at a “medium” pace. This is exactly how you want your protein to act to ensure that the muscles get an immediate supply of amino acids (the building blocks of protein) as well as a steady trickle of them in the hours following.*
    JYM-PRO-PROTEIN-BLEND
    JYM PRO PROTEIN BLEND

     

  • Creatine is the most researched body building supplement. It helps with endurance in
    Highly-rated-Creatine
    Highly Rated Creatine

    workouts, recovery, development of strength and causes muscles to look more “swoll”.

  • Multivitamin helps the whole body in hundreds of ways and is a must.
  • Omega 3 fatty acids contribute to muscle growth and fat loss along with many other benefits

Additional Supplements

  • L-Glutamine is stored in the muscles. After intense training, the muscles can be depleted causing muscle loss. Taking a supplement helps support muscle recovery and growth
  • Vitamin D3 is deficient in 42% of the US population. It is SO important for many functions of our bodies. It’s important for healthy bones, heart, nerves, hormones, especially testosterone, and thyroid.
  • Antioxidants which gobble up free radicals which contribute to cancer and other disease.
  • Probiotics are the “good” bacteria in your stomach that aid digestion.

For readers of this article who are aging men, I wrote an article on supplements specifically for you. It differs in a couple of important ways. You can take a look at by clicking on this link: Best Supplements for Men Over 50.

 

Goal Setting

This is the only section that I feel is not as good as it could be. Bill offers a downloadable form that has 5 question:

  • Where am I now?
  • Where do I want to be?
  • Why am I doing this?
  • When will I start?
  • How do I do it?

I think those 5 questions are a very effective starting point. But there are no measurable targets to shoot for. You may have heard the truism, “Winners Keep Score”.

You may have also heard of SMART goals:

  • Specifictarget-with-bullseye
  • Measurable
  • Achievable
  • Relevant
  • Time bound

There will be different goals for different people but if they meet the 5 criteria of SMART goals most people will achieve more.

Tools

With the Overview videos, the Training videos, the Information, and the Lists, there is a lot. But there are more tools. Everything you need to help you every step of the way including telling you exactly what training to do with videos to show you how to do it.

Conclusion

If you have been looking for an exercise work plan that is effective, safe and doesn’t take near as much time as traditionally expected “Back to Fit” may be the way to go for you.

And, if you like a comprehensive plan that provides the nutritional guidance, supplement advice and answers the question, what is a healthy meal plan?  Bill Phillips’ “Back to Fit” should be just right.

And if you’re aging like me, (I’m 68 at the time of this writing), this plan will be excellent.  Just click on the picture below to learn more:

Bill-Phillips-Back-to-Fit