Value your Muscle!! ~Shine in 49: Day27

Value Yourself and Your Muscle

What does it all boil down to? Valuing our health vs. Neglecting it: As women we seem to often times be selfless, giving, giving, giving… often times forgetting that we need to take care of ourselves, so that we can continue to bless those we love.

I am a prime example of this as a mother neglecting myself was a BAD HABIT. My eating, my dietary needs and my workouts used to have to fit in as an extra around the rest of my life. Only when I changed the value I put on my heath did I realize my true potential in life.

A big part of the process to learn to value my health, was for me learning to value my muscle mass. For years I had taken my metabolism and figure for granted… that is until it was GONE!! I realized muscle, was the key to so many aspects of my well being. Without it I was fat, tired, weak, less attractive… but with it I am lean, energetic, strong, and confident!

Now I hold my muscle in high regard and feed it what it needs so it won’t wither away. A key supplement that I have fallen in love with is L-Glutamine. I use it after my workouts to supply my muscles with this very essential building block of my body.

I also recommend it to all of my clients and hear rave reviews about its positive effects.

Here are just some of them:

  • Decreased muscle soreness – actually in some cases eliminating soreness all together
  • Increased stamina, leading to more frequent and intense workouts
  • Increased strength gains – this is key for all of us trying to rebuild our metabolism
  • Phenomenal hair and nail growth- what a nice bonus!!

Key points to keep in mind about L-glutamine:

  1. L-glutamine is great at preventing muscle loss when we are in a fasted state- so the best times to take it are immediately after a workout, before bed and immediately upon waking in the morning— SAVE that muscle you’ve worked so hard to get.
  2. In order to see results 5g once a day is all that is essential…if for instance you are extra sore from an intense workout—go ahead and take more…up to 15g a day.
  3. Also know that l-glutamine is in most every protein source also, so taking a supplement is not 100% necessary, but if you are like me and not always perfect at my diet…you should consider taking it.
  4. Your body requires more water to process any extra amino acids in your body. L-glutamine is the most prevalent amino acid in your body and if you take extra you will need to drink more water. Also note that it may cause you to retain a little more water than usual (1-2 pounds). So be aware that if you feel bloated or puffy the l-glutamine could be causing slight water retention—the best way to prevent the bloat is to drink a ton of water (1-2 gallons daily

I’d love to chat with you more about how much I love L-glutamine!! You are more than welcome to join me in the Rally Room (the best women’s only support group on the web)—we talk frequently about supplements and offer tons of advice about utilizing them for optimal effects.

It works if you work it~
Michelle Berger

I "heart" Creatine!

Thursday, April 21, 2011 @ 15:17pm

I “heart” Creatine!

Seriously! for any athlete that is looking to perform their best CREATINE can’t be beat!! I just started taking it again on Sunday after about 3 weeks off and WOW!! I feel and LOOK like an athlete

Last night I got in a quick upper body lifting workout:

Bench, Pull ups, Seated Rows, Lat pulls, knee ups, lower back extensions, incline flys, curl bar biceps

This morning I woke up SO SORE from Sunday’s 3 hour football practice- I sure was glad I started taking creatine when I did or else I’d really be in pain!!

I’ve been getting in a short lower body home workout, just now while cooking supper and commenting in the Rally Room:
squatting, doing bulgarians, calf raises, dumbbell raises and some other ab/hip stuff in between.

Creatine Q & A

Should Women Take Creatine?

I had avoided taking Creatine for years, thinking that it would only make me big, bloated and bulky. Boy was I wrong!

A key change I made towards getting the body I now have was choosing to supplement with Creatine. My results were phenomenal, both physically and mentally. I had never experienced such great results from my workouts. I had more energy, more muscle stamina, more intense muscle contraction, a great “pump”, better muscle recovery, increased strength gains and I was emotionally excited to do my workout. Within 3 weeks, I was 100% sold on Creatine supplementation and it will always be part of my training routine. Creatine is a proven, safe and very powerful sports supplement that should be used by anyone wanting a buff body!

Here is a simplified Q & A about Creatine:

What does it do?
In a nutshell, it helps your muscles get the nutrients they need to perform, recover and grow.

Why is this important to women?
My basic philosophy for getting buff is that “Muscle BURNS FAT!”, if you ever want to be Buff you need to strengthen the muscles on your body so that you are a fat burning machine! Creatine will help you get lean! It will make you feel stronger by increasing the blood flow to your muscles causing greater, more effective contractions during your weight lifting. Creatine will also help you recover from your lifting, and help your muscles have a continuous supply of the nutrients they need to become lean and dense!

How much should I take?
I recommend taking two to three 3g-5g doses daily in a punch form (high glycemic index juice is needed to create the transport system for the creatine go into your cells). There is no need to “LOAD” this substance as once recommended. The easiest time of day to take it is in the morning and again after your workout, the optional 3rd dose should be taken prior to your workout. You will feel the effects within a week.

What about the bloating?
The biggest side effect women have to overcome when taking Creatine is bloating. The bloating is an overall body bloat. It’s not like your typical “monthly bloat”. You will carry the water weight in your muscles, so the more muscle you have the more you will notice the water weight. When I am on Creatine I carry about 3-5 pounds of extra water weight. The good news is that once you stop taking it, you lose the water weight immediately.

How long should I take it?
If you want the best results you must follow a good weight training program and diet along with taking Creatine. I would recommend taking it for a period of 6-9 weeks and then going off for another 3-6 weeks to check your progress. Then start taking it again for periods of 2-12 weeks at a time, all depending on your goals.

It works if you work it !

Take care and GET BUFF!
xoxoxo~Michelle Berger