L-Glutamine is the most common amino acid. It makes up over 60% of skeletal muscle. It is also the primary supporter of nitrogen to the muscles and we all know how important nitrogen is for muscular development.
– Increases protein metabolism, cell volumization and is anti-catabolic.
– Increases protein synthesis. This means more protein into the muscle resulting in more muscle.
– Increases Human Growth Hormone. Taking just 2g per day can increase Growth Hormone by 400%!
– Increases absorption of nutrients. If you are a hard gainer it is most likely that you suffer from a very common condition called Leaky Gut Syndrome. This is because your intestine wall needs glutamine!
Follow these dosage guidelines to get rid of the problem:
10g x 8 servings per day, for 5 days, mixed with water. 10g x 1 serving per day thereafter. If your stomach feels funny in the first 5 days don’t worry – the glutamine is doing it’s job! – Boosts immune system. – Cures ulcers! That’s right! Research shows that supplementing just 1.6g of glutamine per day has a 92% ulcer cure rate!
If muscle gain is your objective, Long-Slow-Duration Cardio, or extended cardio, is your enemy. Most people think that sitting on a stationary bike, or running on a treadmill for 30-45 mins will shed body fat off of them. It will shed fat, but it will eat more bone and muscle. Ever noticed the difference between a marathon runner and a sprinter? Marathon runners have very little muscle while sprinters have a lot.
Here are some facts about LSD Cardio…
– Before tapping into body fat stores you must first burn the glycogen (stored sugar/energy) from your muscles. This takes at least 30 minutes when exercising at a steady pace.
– LSD Cardio puts a lot of stress on the body. This will make you release the stress hormone cortisol, which triggers fat storage in the body.
– LSD Cardio builds slow-twitch muscle fibers. These are muscle fibers that are used for endurance. Fast-twitch fibers build bigger muscles and are used for explosive movements.
– High cortisol levels are extremely catabolic and will cause you eat away muscle and bone for energy. – Less muscle means slowed metabolism resulting in higher body fat storage.
Stick to explosive movements when performing cardio. Sprinting for 20-30 seconds followed by a rest period for half of your sprint time is optimum. Eight rounds of that is your goal. To build up to that, try using a rest time that is equal to your sprint time. This can be done with any cardio exercise, squats, dead lifts, cleans, boxing drills – anything! Be creative!