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Creatine - The Physical Benefits

Creatine has been thought of as synonymous with other performance enhancing drugs such as: android, anadrol, anabolic steroids, testosterone, human growth hormone, and such. Creatine is primarily used as a weight lifting supplement. To put creatine in the same category as these other performance enhancing drugs is to show how uneducated you are on exactly what it is that creatine is and tries to accomplish.

Creatine is a natural component of skeletal muscle. It is produced in synthesis in smaller amount through our natural diets, usually stemming from meats that carnivorous animals acquire through their natural diets. This is a product we intake whether we like to or not, and as it is a natural substance takin in by our bodies, I already have shown it to be a quality supplement, if taken in correct doses.

Simply speaking, creatine is a supplement which causes and increase in our muscle energy availability stores. The cells of our body store their energy in the form of a molecule known as Adenosine TriPhohsphate, or ATP. The amount of work our muscles can perform is a direct consequence of the amount of ATP they have stored as well as the ease with which ATP is regenerated with the help of PCr during strenuous exercise. Think of ATP as the cell's energy currency and phosphocreatine as a debit card with an adjustable balance - the balance being set by creatine deposit via the diet.

First and foremost, creatine enhances physical performance by increasing the number of times that ATP can be recycled during physical exertion without increasing the absolute amount of ATP stored within our muscles. In the short-term this means that creatine supplementation should improve our ability to sustain near maximal force generation during repetitive bouts of intense exercise without actually increasing the amount of peak force we can produce.

Creatine is transferred into our skeletal muscles in an inward basis. That is, the sodium levels on the inside of the living cells is greater than that of the sodium content on the outside of the cells. During your taking of creatine, eating highly glycemic foods will increase insulin injection and will help sort of soak up the creatine into your skeletal muscles much more easily.

The activity of these creatine transporters is also influenced by the presence of creatine itself in the following manners:
(1) elevated plasma creatine interrupts creatine uptake into skeletal muscle via these transporters;
(2) the synthesis of creatine from amino acids is also stopped by elevated plasma creatine.

These are nothing more than examples of normal regulatory feedback processes that are common in cell biology. However, how exogenous creatine supplementation influences these processes in humans is still an open issue. This is why it is often recommended to periodically stop taking creatine to let the body recuperate. Omitting the load phase from supplementation will also mitigate this drawback of creatine supplementation.

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Zvonareva vs Pironkova Semi Final Wimbledon 2010

First Finalist vera zvonareva win 3:6 6:3 6:2 against tsvetana pironkova



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9 Days to Qatar Exxon Mobil Open 2009

Every year, this tennis event is held in the city of Doha, Qatar at the Khalifa International Tennis Complex. This year round, the tournament will be taking place from Monday 5th January to Saturday 10th January 2009, the last day being the day of the final event. 2009 Qatar Exxon Mobil Open will be the 17th edition of the Qatar Exxon Mobil Open and part of the 2009 ATP World Tour.

The tournament consists of Singles and Doubles, making it one of the most exciting tennis tournaments of the year. This year round, top tennis players like Monte Carlo, Rafael Nadal, Roger Federer, Andy Murray and Andy Roddick have been announced in the singles tournaments, along with several others, followed by the Doubles which will be decided later. Each player has his own achievements, making this event one of the most thrilling tennis tournaments of the year.

Monte Carlo has been headlined as the World's No. 1 Beijing Olympic gold medallist and also holder of French Open and Wimbledon tennis trophies. Rafael Nadal is known as Hamburg and Toronto Masters as well as the Barcelona and London champion, making him one of the toughest players in the game.

Roger Federer is popular as French Open and Wimbledon runner-up as well as US Open, Estoril, Halle and Basel titlist, whereas Andy Murray is the Doha defending champion who is a US Open finalist and Madrid Masters as well as Marseille and Saint Petersburg winner. Andy Roddick on the other hand is a US Open quarterfinalist and champion in San Jose, Dubai and Beijing.

Qatar ExxonMobil Open is known for the hard courts used during the tournament, which gives the players a slight advantage of fast hard-hitting. Hard courts are faster than other tennis courts which are made from materials like clay or grass courts. These courts allow the ball to slide, but hard courts are considered appropriate for all kinds of playing styles.

Qatar ExxonMobil Open uses a plexicushion surface at The Khalifa International Tennis & Squash Complex which has 25 outdoor courts and 1 center court, out of which 10 outdoor courts and 1 center court will be used for the 2009 Qatar ExxonMobil Open.

The complex also has 7 outdoor courts and is located at a 15 minutes drive from the Doha International Airport and 10 minutes from The Ritz Carlton, Doha, the Official Tournament Hotel.

The prize money on offer for 2009 Qatar ExxonMobil Open is a whooping $1,049,000 which makes this event more worth watching.

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HIIT Vs LISS - Round 2

The two forms of cardio that is often disputed is anaerobic vs. aerobic. Now, there are advantages and disadvantages to both, so why the dispute? Whichever one you need really depends on a variety of certain factors, such as: metabolism, goals, time and diet. On a ketogenic diet style diet towards the end of the week you want to avoid anaerobic cardio; this is because it can only burn glucose during the exercise. If you're doing a program that calls for loads of carbs, you can get away with doing either one.

"Aerobic" conditioning is enhancing the bodies ability to deliver oxygen to the mitochondria of a muscle on a protein molecule called "hemoglobin". When you perform a certain exercise that uses the oxidative (aerobic) energy system you are predominantly using triglycerides as fuel. Your body produces energy inside of a muscle. When oxygen is present at the muscle, it is produced inside of the mitochondria of a muscle. As your body is being exercised, the heart begins pumping this blood to be delivered to the mitochondria through hemoglobin and the gas exchange (release of carbon dioxide and deliverance of oxygen) is made in the capillaries. The farther you go, the more the heart has to become efficient at delivering this oxygen. This results in the inferior dimensions of the ventricles of the heart increasing; which in turn, increases the stroke volume of the heart and lowers the resting heart rate.

Even though the resting heart rate decreases, the bodies maximal heart rate would decrease too. In turn, the body instead just pumps more blood (stroke volume) instead of doing more work. Stroke volume refers to the amount of blood that leaves each ventricle during systole, which is the contraction phase of the cardiac cycle. The cardiac output, which is the amount of blood that leaves the ventricles in one minute, stays the same. Basically, aerobic energy results in your body being able to become more efficient at pumping and delivering blood. When hemoglobin reaches the muscle, not all of the oxygen is released. Infact, the heart does not even pump all of its blood when it is resting. The "ejection fraction" of the heart refers to how much blood leaves the ventricle during systole. Usually, if you are resting or not doing vigorous exercise, then it is about 50%. When you begin exercises, it becomes more than that and sometimes reaching 100%.

Lets take a look at how this benefits you. During rest time between sets of exercise, the body is more efficient at pumping blood; thus, in return gives you more endurance and a faster recuperation rate between sets. Anaerobic exercise, like HIIT or weights, allows the muscle to store more glycogen as a form of endurance. What does this tell us? That both are beneficial and should be used. When your body stores more glycogen, you can squeeze out more reps. Think about it, why do you become more efficient at higher rep cardio training? Because you're using anaerobic glycosis to produce energy and your body realizes that it needs to continue producing energy and begins to store more glycogen, resulting in you being able to increase your reps as you become accustomed to that activity.

Now, in a caloric deficit HIIT can sometimes burn more muscle than LISS. This is because HIIT can only use glucose as energy. When your body reaches 50-85% of its maximal intensity, the anaerobic threshold kicks in and the body has to use glucose only. Glucose is simply known as blood sugar, or "carbohydrates" when they enter the body. When a deficit of carbohydrates are present, then the body turns to the amino acids or phosphate creatine to make ATP (energy). On the other hand, HIIT lasts nowhere near as long as LISS, so you could argue that HIIT actually burns an insignificant amount of muscle in the comparison.

When you start using HIIT as cardio, you can easily notice 10 lbs lost in the first month, but don't mistake it all for fat loss. Glucose is a polar molecule, meaning it holds excessive water in the muscles and results in water weight bloat. Seeing you're burning glucose during this specific exercise, you begin to go into a deficit of the bodies normal supply of glycogen and pounds are dropped fast; it is water weight. The benefit to HIIT outside of using the anaerobic energy system, which burns more calories per unit of time, is the metabolic rate increase after the activity is over. Imagine doing cardio all day long, your body is constantly in a demand of energy and breaking down fat. You go in a glucose deficit during HIIT, only to burn what is left (fat) throughout the rest of the day. That is what HIIT is all about. It is about making the equivalent results of doing lower intensity cardio all day long, by increasing metabolic activity, and resulting in better fat loss in half the time. This is because HIIT demands hormonal response from energy enhancing hormones like epinephrine and norepinephrine.

The conclusion of the topic is that you should do both if you are debating on which one. If you're in a glucose deficit through calorie restrictions - like the anabolic diet or the keto, then perhaps LISS is better during the late week, but on the other hand, if you're confident in your preserve of muscle, HIIT is the better option most of the time. Try utilizing both, you'll love the results.

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Thyroid Disorders and Candida

Is it possible that we have symptoms of hypothyroid but don't actually have the condition? It is because most people experience that.

Most people think they have thyroid problems. They've seen several specialists with no answers. The reason why you gain weight has something to do with the yeast coating your intestines and not allowing your body to absorb food correctly.

A friend of mine once asked me what causes low temperature of the body. In my opinion, try taking borage and flaxseed oil in capsules; that may stop you from having uncontrollable shivers when it got cold out. These are fatty acids, and not having enough can lead you to believe it is thyroid.

There are lots of things that can cause lowered body temperature that are not thyroid related. Hypoglycemia, for example, because the cells run out of glucose and have to cut back on ATP production. Poor circulation from heart disease or coagulation problems, which reduces the amount of energy that can get to the cells through the circulation, is another. Diabetes and insulin resistance can also cause lowered body temperature. A mitochondrial disorder (inherited, or from toxicity or cellular infections) can also cause lowered body temperature. Incidentally, the toxins produced by candida could potentially cause mitochondrial damage, leading to lowered temperature.

What's concerning is that there is a fad diagnosis of Wilson's Syndrome that seems to be gaining in popularity, for anyone with low body temperature, and they are being given thyroid hormone supplements, even with normal thyroid tests. And if they actually have another problem causing the lowered body temperatures, taking the thyroid supplement will "whip" their cells into producing more ATP, raising their body temperature, giving the illusion of alleviating their symptoms, but the over-stimulation in the long term can eventually cause cell death. They'll begin to have organ failures, brain damage, or bring on other diseases in the long term.

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ATP Madrid Masters Daily Highlights 120510

Andy Murray made an impressive start while David Ferrer fired into the third round. To watch the action live from Madrid visit www.tennistv.com



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