What you do right before you go to bed can effect your results PART 2 (Supplementation)

In part one we determined that we want to maximize growth hormone and testosterone while we sleep while minimizing the effects of insulin and cortisol. I will recommend a few supplements that will help with both.

1. L-Glutamine: L- Glutamine is the most abundant amino acid found in muscle tissue. L-Glutamine helps with muscle repair and recovery, helps with your immunity, is good for your digestive system, and boosts growth hormone levels! I recommend 5 grams one hour before bed.

2.L-Arginine: L- Arginine helps boost nitric oxide levels which leads to greater blood flow and nutrient transport as well as increases protein synthesis. Taken before bed L- Arginine can boost growth hormone levels. I recommend 5-10 grams one hour or so before bed.

3. Melatonin: This is a natural hormone produced by the brain. Research indicates it can intensify REM sleep and boost growth hormone levels. I recommend 2-5mg right before bed and I like the subligual kind the best

4. ZMA: ZMA is a combination of Zinc, Magnesium, and vitamin b6 that has been found to impact athletic performance and boost testosterone levels naturally. There are a few brands out there with this name...take the recommended dose 45 min or so before bed

5. Tribulus Terrestris: Tribulus is an herb that has been shown to increase testosterone levels naturally. I like the Apex brand Methoxybolic...

6. Phosphatidylserine (PS): is a phospholipid that is derived mainly from soy lecithin. Research shows that (PS) may be a powerful cortisol-suppressing agent. Take 400 mg about 30 min before bed

7. Rhodiola rosea: is an adaptogenic herb which will help suppress high cortisol levels...I recommend taking 500 mg or so before bed.

8. Antioxidants: will help the body recover and prevent oxidation of cells by free radicals. I like My Hero from Topform and take one dose before bed.

There are a lot of supplements to take before you go to bed but if you really understand the importance of what goes on in your body while you sleep you will not think otherwise to take them! Always get at least 7 hours of good sleep!

What you do right before you go to bed can effect your results! PART 1

Pre-Bedtime nutrition is a very important part of changing your body composition. It is important to take / eat certain "key" nutrients before bedtime to optimize muscle building and fat burning, and to lower muscle breakdown during sleep. How will pre bedtime nutrition help with your goal of being lean and losing fat? First you need to maximize (and minimize) key hormones, specifically increase growth hormone and testosterone levels, while lowering insulin and cortisol levels. Next the body needs plenty of amino acids available for protein synthesis caused by growth hormone and testosterone release during sleep. Hydration before bedtime is necessary so all the nutrients are used effectively and muscle cells can function optimally. Finally, you need an array of vitamins, minerals, and antioxidants to neutralize free radicals(which can interfere with recovery and repair during sleep) and provide key enzyme co-factors to support proper protein synthesis and muscle growth. I am going to recommend a few easy tips and supplements to take before bed that can help you break any plateau you may be experiencing. I will do that in "Part 2 of what you can do before bed can effect your results!"

Skins Microderm

OK...so you have the ripped abs now but what about the face??? Did you know that the odds are people are going to look at your face more than your abs anyway???LOL! Well do something about it. Here comes the crew that can fix you up...the crew that has trained hundreds of skin care professionals around the world! Meet Sally O'Marra and Barb Thomas of Skins Microderm & More.
You can learn more about their services by clicking on their website http://www.skinsmicrodermandmore.com/

Quinoa

Quinoa was of great nutritional importance in pre-Columbian Andean civilizations, being secondary only to the potato, and was followed in importance by maize. In contemporary times, this crop has become highly appreciated for its nutritional value, as its protein content is very high (12%–18%), making it a healthful choice for vegetarians and vegans. Unlike wheat or rice (which are low in lysine), quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete protein source.^[4] It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest. Because of all these characteristics, quinoa is being considered a possible crop in NASA's Controlled Ecological Life Support System for long-duration manned spaceflights.

Quinoa can be prepared just like rice. I like to cook mine in a rice cooker... so if you are sick of brownrice, give it a try...I just purchased some from Costco!

Egg Crackers for abs

A healthy recipe a day blog!

Check out this link...and get a healthy recipe a day. Great information if you are looking for new healthy food ideas. Here is the link... http://www.staylean.blogspot.com/

AND THE WINNER IS...

Kim Nguyen...with a guess of 178.2. My correct weight was 178.6 Kim, you need to email me at mike.butler@thfonline.com so I can get you your 100 bucks worth of TopForm Supplements! The winner came from my post on Facebook. Thanks to all who participated. I will be out of town till the 21st of Sept and when I get back I will be having more weekly contests! Thanks
Mike