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With all the different supplements that are available for use, many people have a tendency to get confused on which they should take. In some cases there will be one or two supplements in particular that will stand out to you and draw your attention.

One supplement to take, that often tops the list of many people, is creatine. Let's have a quick look at the top five reasons why you should consider taking creatine.

Why Should You Consider Taking Creatine?

Regular exercise can help protect you from heart disease and stroke, high blood pressure, noninsulin-dependent diabetes, obesity, back pain, osteoporosis, and can improve your mood and help you to better manage stress.

How Physical Activity Impacts Health

Reduces the risk of developing diabetes. • Reduces the risk of developing high blood pressure.

Exerc

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In order to build speed, run interval sprints to work on your technique, explosiveness and speed. Go to the starting line at your local high school or college track and sprint 100 yards. Go back to the starting line and then sprint 90 yard. Follow that by sprinting 75 and 60 yards. Take a 2-minute break and repeat the set. In addition to helping you build speed, this is a conditioning drill that will build endurance.

You can work on your speed by doing box jumping. Place a 15-inch box in the middle of the floor. Stand to the left of the box and jump over it one bound so that you are on the right side of it. Then jump back over it so you are on the left side. Do 10 side-to-side jumps; take a 30-second break and then repeat the set. This will build explosive strength in your calf muscles, which will help you run faster.

Hill running will help you build power and explosiveness while running uphill, and it will help you run with balance and form by running downhill. Run uphill 60 feet and then downhill the same amount. Take a 1-minute break and then repeat the set. This technique has been used by many NFL stars to increase foot speed, including Hall of Famer Jerry Rice. "I ran hills to prepare for every season," Rice said. "I didn't want anyone catching me from behind and I think running the hills really helped me."

Oatmeal can help you stave off your hunger and take inches off of your waist. Cravings are caused by a drop in blood sugar. Oatmeal is high in fiber, which will keep you fuller longer and stave off any snack attacks or sugar cravings. Fiber also allows you digestive system to work better, ridding you of any bloating or constipation and leaving you with a firmer midsection.

Eggs are full of vitamins and nutrients that burn fat and build muscle. Eggs contain vitamins A, D, E and B12, which the body uses to metabolize fat. They are also a great source of protein, which the body uses to build muscle. A study at Louisiana State University found that those who ate eggs for breakfast daily lost more weight than those who ate bagels, the Quick & Simple website notes.

You need fat to lose weight, believe it or not. Monounsaturated fats are a good thing, and you can find them in cooking oils such as olive oil and canola oil. Good fats also help lower your cholesterol and lessen food cravings. Olive oil has also been shown to help prevent Alzheimer's disease, and to help deliver nutrients to the brain. Other foods high in monounsaturated fats include olives, avocados and almonds.

Whole Grains

Medical News Today recommends that you always choose whole-grain foods over white, refined foods in order to maintain healthy blood sugar levels. Specifically, it suggests you eliminate white rice and white pasta from your diet, and replace them with brown rice and whole-grain pasta

Fresh And Raw Fruits And Vegetables

FOLLOW A HIGH-PROTEIN, LOWER-CARB DIET. Your diet is essential in building a lean physique. It is important to consume 4- to-6 small meals per day; this helps to speed up your metabolism at an incredibly rapid rate. Although there are many different theories on meal frequencies, eating smaller meals more often will help the average person avoid overeating and will curb hunger.

FOLLOW A CONSISTENT WEIGHT-TRAINING AND CARDIO REGIMEN. This will allow you to burn fat through the day. Weight training helps you to burn calories after the workout and throughout the day while cardio burns calories during the workout. A combination of cardio and weight training will give you the optimal fat burning rate you need to stay lean.

DRINK A LOT OF WATER. If you're completely hydrated, your fat-burning rate will be optimum. To speed up your metabolism, drink at least 6-to-8 glasses of water per day.

The protein you obtain from your diet plays numerous roles in your body. Protein contributes to your connective tissue and helps your body build muscle, which allows you to stand and walk. Protein also helps your body synthesize enzymes and some hormones. Proteins help your body maintain acid-base and fluid balance. Your body also relies on protein as part of your immune response to help destroy potentially harmful substances.

protein foods, such as ground beef, full-fat cheese and whole milk, are also high in saturated fat. If you consume too much of these types of protein-rich foods, it can lead to increased cholesterol and triglyceride levels and increase your risk of heart disease

Taking the right foods will help you in attaining your target fitness and physique.

Coffee: Take a cup of coffee before you start to workout.

caffeine present in coffee blocks the pain-processing adenosine

Some sources of stress for teens might include: school demands and frustrations negative thoughts and feelings about themselves changes in their bodies problems with friends and/or peers at school unsafe living environment/neighborhood separation or divorce of parents chronic illness or severe problems in the family death of a loved one moving or changing schools taking on too many activities or having too high expectations family financial problems

can lead to anxiety, withdrawal, aggression, physical illness, or poor coping skills such as drug and/or alcohol use.

Teens can decrease stress with the following behaviors and techniques:

following strategies will stabilize your blood sugars

Eat every 4 to 5 hours

provides your brain and body with a constant source of fuel.

Creatine - Learn More Best taken 1/2 hour or so BEFORE a workout and again RIGHT after a workout. What I do is take a creatine/juice/protein drink about a half hour before a workout and than another shake right after. This "bracketing" technique helps set up an anabolic (muscle-building) state for your muscles and helps prevent muscle breakdown from a workout (catabolism). Other than these 2 opportune times, you can add another creatine serving or two any time throughout the day. I usually recommend 25 to 30 grams of creatine on a loading phase and 10-20 grams a day on a maintenance phase.

Glutamine - Learn More Definitely take glutamine right before bed. This is where the overwhelming research shows the value of glutamine raising growth hormone levels significantly by taking 5 grams before bed. Also, another great time is upon waking, when your muscles have been without significant nutrition for up to 6-8 hours. Another good time for glutamine is about a half hour or hour after working out. This helps in the recovery/recuperation process from demanding workouts. So, creatine definitely before and after your workout and glutamine right before bed and right upon waking.

The best times to take ANY protein drink or protein supplements are as follows. I've listed them in order of importance, so based upon what you can afford, start at the top of the list and work down. When Should You Take It? The most important time is right after a workout. Your muscles are like a sponge and need instant nutrition for muscle recovery and growth. Right before bed. You're about to sleep for 6 to 8 hours. That's a long time without protein. Could you imagine going throughout your day (when awake) not eating 6 to 8 hours? Right before bed is important. Right upon waking. Same thing, you've just gone 6 to 8 hours without proper nutrition. Your body needs protein quick. Half hour before a workout. This sets up the "anabolic window" before your workout and provides your muscles with adequate nutrition so that the effects of weight training (weight training breaks down muscle-called catabolic) are not as severe.

Goldstein interviewed over 60 naturally thin people to learn their thoughts, beliefs, actions around being thin.

Naturally Thin People Don’t Diet

Naturally Thin People Say “No” A Lot!

may provide many health benefits

Even though further research needs to be done to gain a better understanding of the benefits of organic food, there is still much valuable information to share with you.

Even though further research needs to be done to gain a better understanding of the benefits of organic food, there is still much valuable information to share with you

The events that provoke stress are called stressors, and they cover a whole range of situations

The hypothalamus signals the adrenal glands to produce more of the hormones adrenaline

These hormones speed up heart rate, breathing rate, blood pressure, and metabolism