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Recent Bodybuilding Articles
Showing posts with label carbohydrates. Show all posts
Showing posts with label carbohydrates. Show all posts

Health Tips: Avoid Processed Carbs

Simple carbohydrates, on the other hand, are single or double sugar molecules. They’re found in table sugar and processed foods like Pepsi and Twinkies, but they also occur naturally, like in fruit. Simple carbs, whether they’re found in a papaya or a Pop Tart, are absorbed quickly, causing the amount of sugar in your blood to skyrocket and then plunge soon after, leaving you feeling tired and hungry. But there’s a difference between the natural simple sugars found in fruit and the refined simple sugars found in candy.

When you eat that papaya, the sugar comes packaged with vitamins, minerals, water, and fiber. Also, the sweetness in fruit comes from fructose (as opposed to sucrose or glucose in other simple sugars), and fructose doesn’t cause the sort of sharp insulin spike that other simple sugars do.

processed carbs

In general, eat foods that are processed as little as possible. Choose an apple over apple juice, and whole-wheat bread over white bread. Be sure to buy bread that is actually labeled “whole wheat.” Many wheat and grain breads are mostly refined white bread colored with molasses, despite the brown wrapping that depicts wheat fields waving in the wind and names like “12- grain health nut bread.”

Read food labels carefully and find out where you’re getting most of your refined sugar. Breakfast cereals such as Kellogg’s Raisin Bran and Frosted.

Flakes are more than 42 percent sugar. Flavored yogurts are loaded with sugar, too. Be aware that sugar goes by other aliases, including corn syrup, honey, maple syrup, maltodextrin, sucrose, and other words that end in -ose.

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A Negative Side of Low Carbs Diet

low carbs diet

The huge media focus on low carb diets may have led you to believe that “the low carb lifestyle” is the proper way to get a lean, muscular physique. The truth is, carbohydrates are too important a nutrient for you to completely restrict from your diet. You will never make the gains in size and strength that you’re looking for on a low carb diet.

True, low carb diets can be effective in reducing body fat. If you have ever followed a low carb diet, odds are that you probably did lose some body fat, but you’ve probably also lost valuable muscle, or at the very least, hindered your ability to gain muscle by restricting carbohydrates. Your energy levels probably suffered as well. Here’s why:

The fundamental theory behind low carb diets is that by restricting carbohydrates, the body’s preferred source of energy, it resorts to stored body fat as an energy source. This is achieved through a process known as ketosis, in which the body breaks down triglycerides to be used as a source of energy. Ketosis is not nearly as efficient as carbohydrates are for energy or glycogen replenishment. It can also result in the body using protein (amino acids) from both food and muscle tissue (gluconeogenesis) for energy. This catabolic process is not desirable because it uses the same precious amino acids you need to build muscle and actually breaks them down instead.

Later, when protein is discussed, you will learn more about these amino acids and protein’s importance. For now, please realize that athletes need adequate protein to support training, muscle growth and recovery. So, having your body cannibalize protein for energy from the foods you eat, or even worse, your “hard earned muscle”, is a catastrophic disaster for anyone looking to improve their physique or muscular performance!

Another reason why low carb diets are not conducive to your goals of increasing lean muscle mass is because they virtually shut down insulin production. As you will soon discover, although you should avoid high insulin levels, you do want keep keep insulin stable, because it’s anabolic and helps promote muscle growth.

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How To Choose The Right Weight Gainer

weight gainer

Weight gain supplements are so common they have found their way into the mainstream through television, movies, and advertisements. A trip to the grocery store may reveal them lurking on the shelves. As with any supplement, the more popularity they gain, the more supplement companies jump on board with their own versions. How does a person wade through this confusing market and find the right weight gainer?

First it is important to note that counterfeiting in the weight gain market is uncommon, unlike other supplement areas. A weight gain formula simply needs extra calories to work and this is fairly cheap to accomplish. Most supplement manufacturers would not waste their time, or risk their reputation, on fake weight gain formulas. When trying to find a good weight gain formula it is important to remember that the goal is to gain muscle. To accomplish this a weight gain formula must have the right nutrients in a good ratio to add muscle and not just fat.

A few key points will help in the quest for the right weight gainer. Number one, flavor is not everything. Flavor comes at the expense of added sugar, and sugar does not build muscle. Actually, sugar can cause an insulin spike that opens up receptors on the fat cells and shuffles the excess calories there instead of the muscles. Some sugar (no more than 5 to 10 grams per serving) may be okay to make the drink palatable, but no more. Other carbohydrates in the formula should be complex carbohydrates, with at least a little fiber thrown in to enhance digestion.

The second point involves protein. It is important to remember that muscles are made up of mostly protein and water. Since the muscles require protein (more specifically amino acids) to repair damaged fibers and build new ones, protein becomes an essential piece of the weight gainer puzzle. Depending on how the weight gainer will be used, the amount of protein needed may vary. If the weight gainer is used to replace a meal then you will want one with a higher protein content. If it is simply an in-between meal supplement to add extra calories, and your regular meals are high in protein then the protein content does not need to be as high. Protein and carbohydrate content should be close to even, and protein should be at least double the sugar content.

Ease of mixing is the third key point. A good weight gainer is one you can throw in your car and mix on the road if needed. This provides muscle-feeding calories where ever, and when ever, they are needed. While on the road you can grab a container of milk (or water) from the store and mix the weight gainer on the spot. This comes in handy when you would otherwise have to skip a meal due to being away from home. It should not be a regular occurrence, but serves well in an emergency.

Look for a gainer with adequate amounts of vitamins and minerals. This will help ensure overall health. A strong, efficient system is important for solid gains. Some formulas add specific amino acids, chromium, creatine and metabolic activators to enhance the formula. This can be a convenient way to get these other nutrients, but if you already take them separately it may not be necessary. Some companies will throw some of the cheaper extras in and hype the enhanced quality, but the extras really have no added benefit. This allows them to increase the price. Avoid these ones, they are more hype than benefit.

A good weight gainer should be low in sugar with some good quality complex carbohydrates. It should have good quality proteins almost equal to the carbohydrate content. A few additional components added to it, such as creatine, glutamine or vitamins and minerals, can be beneficial, as well. All of this in an easy to mix formula makes for a good weight gainer that will help pack on solid weight when accompanied by a solid training program. This is the essential piece, a weight gainer will not add muscle without a stimulus to use those calories for good. Extra calories without intense workouts leads to added fat stores and no added muscle. Lastly, don’’t rely on the name on the bucket to tell you if it is a good product. Research a little. Ask fellow lifters or check out a few online forums. Read the label, and not just the nutritional panel, but also the ingredients list. A good weight gainer can supply those muscle-feeding calories and nutrients to put you over the edge, when coupled with intense, muscle expanding workouts.

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Why Food Turns into Body Fat

food turns into body fat

Food is a necessity. The body uses it for energy, for repair, and for building new structures. Food can be as powerful as a drug when it comes to building lean muscle mass. Lack of food can lead to a catabolic state in the body. Starvation leads to the body eating itself and the first thing to go is the lean, protein rich tissue. So, if food is this important and a necessity, why does it turn into body fat?

First, it is important to understand that body fat actually has a purpose. It began back in prehistoric times. The body needed a way to store energy in between feedings, that might not come for a while. The body fat stores afford that opportunity. A lot of energy can be stored in the fat stores. This is insurance for those times of starvation.

Our bodies are still programmed for this survival mechanism and even though food is plentiful the body will still protect against possible starvation. This is the mechanism that leads to fat storage. This is why calorie restriction diets are often unsuccessful in the long run. The body senses starvation and slows the metabolism to survive, then shuffles the calories consumed to fat stores for future needs.

Every day the body burns a certain number of calories just to maintain normal functions within the body. This is the basal metabolic rate. Then, any additional activity increases the amount of calories needed to support and maintain the body. The body expects this amount of energy to be consumed throughout the day. Any deficit in the caloric intake results in the body using its stores of energy. If there are no energy stores, or if the deficit is significant enough to trigger the survival response, the body will attack the lean tissue for energy. This results in a reduction of muscle and bone mass.

Any calories in excess of the daily needs get stored in fat stores for those future lean times. After an extended period of low calories the body slows the normal processes in the body to reduce the caloric needs. This means the body can survive on fewer calories without turning on itself. Then, when the food becomes plentiful again, the priority becomes making sure the body has adequate energy stores for future periods of starvation.

Different nutrients are stored at different rates due to chemical and hormonal differences. Fat taken in through the diet is chemically closest to the make-up of body fat, however, it is also a great source of energy, especially in the long term. Energy is released each time it is broken down to a smaller unit. Then the final products of fat metabolism can be converted to glucose for energy use. The body prefers this energy source, due to its large quantity, but excess will easily be converted to body fat. Carbohydrates, especially simple carbohydrates, trigger the release of insulin which opens up receptors on fat and muscle stores to receive the calories. This makes the storage of excess carbohydrates (and any other nutrients eaten with them) in fat stores easy. Protein is the farthest from fat, chemically. It is also used for repair of many structures in the body and to produce hormones and other messengers. It is the last nutrient used for energy and the last to be stored, but in excess any nutrient can be stored for future energy use.

Individuals trying to lose body fat are fighting millions of years of genetic coding. The survival mechanism keeps the body from shedding body fat too quickly. The energy from food is stored there for future needs. Any excess calories, beyond regular daily needs, are shuffled to the fat stores for this reason. The body is an amazing machine with survival as the main program.

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Choose Correctly Your Carbs


Carbs

You probably already know that refined carbs - such as the ones found in cakes, white bread and white flour- are bad for you but you'll notice that this plan also avoids starchy carbs in the form of potatoes, rice and pasta. That's because all of the above will create an insulin spike, drive up your blood sugar levels and - in all likelihood - be stored as fat.

You're going to avoid this by getting your carbs from vegetables, which will give you plenty of energy for your workouts while keeping you full and leaving your blood sugar stable. Some diets - such as the increasingly popular paleo diet - go even further and suggest that you should limit your intake of sweet potatoes but we're not going to give you too much to worry about. Focus on avoiding the really bad stuff for now and you can always make further tweaks later.

It may sound like a difficult task to avoid these foods, but if you stick to what's in the plan you'll find you don't go hungry over the three weeks. In fact, if you did nothing but cut out carbs, you'd almost certainly lose weight, so this is arguably the most important thing you can do.
 
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