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Mental Stimulants/Nootropics

If you are in need of an energy boost to increase performance during workouts, competitions or exam periods, there are a large number of products which could help you. The most obvious is caffeine which is the most commonly used psychoactive substance in the world and is naturally found in tea, coffee and over 60 other species of plants. Caffeine acts as a central nervous system stimulate to restore alertness and provide an energy boost. The levels of caffeine found in different products vary widely, but an average strength cup of coffee provides around 100mg. If a large dose of caffeine is taken, there can be very unpleasant side effects including insomnia, anxiety, palpitations and muscle twitching. Doses of up to 400mg/day are considered to be safe, but this intake should be spread out throughout the day and not in the 4 hours before sleep. If you want to mix up your own energy formula you can buy the following caffeine containing substances from www.myprotein.co.uk:

(Use voucher code MP56400 for 5% off any products at myprotein)

Guarana extract provides a much slower energy release than pure caffeine. It doesn’t have the rapid drop off, meaning focus and mental alertness can be kept at a high for a much longer period of time.

Another product to consider buying is an amino acid called L-Tyrosine which plays an important role in the production of dopamine and norepinephrine. This helps to counteract fatigue and stress, allowing you to train harder for longer. L-Tyrosine is currently reduced to £3.99 for 100g which is equal to 100-200 servings. Once again, using voucher code MP56400 will give you an additional 5% off.

If you prefer the convenience of being able to eat your stimulants in an energy bar, guarana extract can be safely cooked with and will still be absorbed. Another even more convenient way is to buy pre-made energy bars. Maximuscle Viper Extreme Bars contain:

 

Topics: Nutrition, Stimulants, Voucher Codes | No Comments »

Maximuscle Cyclone

Cyclone is the current best selling Maximuscle nutritional training aid. Containing all the essential nutrients for muscle growth and recovery, Cyclone makes taking the required dosage much easier. Each single scoop serving contains 50g whey protein, 10g creatine, 10g glutamine, 80mg beta-ecdysterone and many other active ingredients listed here.

The recommended intake of Cyclone is three scoops per day mixed with water. One and a half scoops in the morning, and the same repeated after training or in the afternoon. This amount should be taken every day as long as you are weight training 3-4 days each week.

There are a number of flavours available including chocolate, banana, strawberry, vanilla and orange. Reviews have criticised Cyclone for not tasting as good as other Maximuscle drinks, but the majority of reviewers say that the taste is acquired and becomes more palatable over time. Even those who strongly dislike the taste have said that they can put up with the flavour as the product works so well.

Cyclone appears to be expensive, but it works out a lot cheaper than buying each of its constituent ingredients separately. The best way to minimise the cost is to purchase a large quantity at a time, taking advantage of the Maximuscle bulk purchase discount. Maximuscle Cylone is the UK’s best selling all in one creatine formula for a reason.

Topics: Nutrition | No Comments »

Maximuscle Voucher Codes

We have two voucher codes which can be used at Maximuscle.

MAXI0401 - Introductory voucher, £5.00 off when you spend £45 if you are a new customer.
MAXI0499 - £5.00 when you spend £60, all customers.

This will also entitle you to a choice of free gift with your order, either a maximuscle shaker or water bottle. Vouchers expire 30th April 2008

Also, buy 2 Promax Diet Mini-tubs for £21.99 each and you’ll get 12 fantastic Promax Diet Bars absolutely free, saving a whopping £23.99! More Details.

Topics: Nutrition, Voucher Codes | No Comments »

Creatine Supplements

Creatine is a naturally occurring substance in the body which supplies muscles with energy. Approximately half of daily creatine is biosynthesised and the rest is obtained from food sources such as fish and meat. Vegetables do not contain creatine, which is why vegetarians have much lower creatine levels. 95% of the body’s creatine is stored in muscles, with the remaining 5% stored in the brain, heart, and testes.

Creatine Ethyl Ester HCL (CEE) is creatine monohydrate with an ester attached. This improves the absorption of the creatine into the body. It has been shown that creatine monohydrate increases lean muscle mass, long term strength and performance. However, there are a few undesirable side effects, the most common of which is ‘creatine bloat’. Creatine draws water into cells, but as not all the creatine you consume is absorbed into muscles and some of it sits outside the cells, this can cause increase water weight, making you look slightly bloated. Although this can sometimes occur, long term clinical studies have shown creatine monohydrate to be safe for use by people without any medical complications. People of all ages can benefit from taking creatine supplements if they have a sporty lifestyle and wish to increase performance or lean muscle mass. 

By taking creatine, you will be able to work out longer and harder, allowing you to increase muscle mass faster. You will be able to do more reps at a heavier weight, helping you fast track your fitness programme. If you are skinny and looking to bulk up, then it is recommended that you take creatine along with another supplement like whey protein. The recommended dose depends on your body mass, but should be between 1-6g/day. Most supplements come in the form of 1g capsules, meaning you should take 2-3, twice daily. These should ideally be taken half an hour before a meal to aid absorption. Creatine should be taken every day and not just on training days.

Although very unlikely, if you do experience any negative effects such as chest pains when taking creatine, stop taking it immediately and consult your doctor.

Topics: Nutrition | No Comments »

Daily Protein Intake Requirements

Working out and building muscle is not just about doing exercise, you also need a good diet. Individuals who are not very active require about 0.8g of protein each day for each kilogram they weigh. For athletes who want to build up muscle mass, twice this figure is required. For a 70kg person, this is an additional 56g of protein each day. The healthiest way to get your extra required protein each day is in the form of a whey protein shake. Protein is made up of 20 different types of amino acids, all of which should be present in your diet. Whey protein contains all of these amino acids, which is not the case in the majority of high protein foods.

Click here to find out more about daily protein intake requirements, and to buy protein supplements.

Topics: Nutrition | No Comments »

Elliptical Trainers/Cross Trainers Information

Elliptical trainers are also known as cross trainers. When simulating walking or running, they reduce the pressure on joints to reduce the risk of injury. The reason for this reduction in pressure is that the user’s feet do not leave the pedals. This also gives the additional benefit of being able to do exercise at a gentle rate, whilst getting the same benefits as using a treadmill.

Depending on what resistance is set, the workout can be varied from being gentle, to very intense. Due to the dual action of working out multiple muscle groups simultaneously, elliptical trainers are very efficient at burning large numbers of calories. There are two sources of driving power to elliptical trainers. The main source is the user’s legs, with an extra amount of driving power provided by the handle levers powered by the arms. Better models put more emphasis on the power drive from the arms, rather than having the legs do all of the work. More expensive models also allow you to adjust the incline of the pedals, causing different muscles to be used. Increasing the stride length causes an increase in the number of calories burned, with no perceived increase in the amount of effort required.

Elliptical trainers are powered by a standard AC mains power supply.

We recommend 3 different elliptical trainers depending on how much you have to spend:

Best Buy <£400
Budget Buy <£100
Premium Purchase <£800

Topics: Elliptical Trainers, Home Gym Equipment | No Comments »

Dumbbell Exercises Which Don’t Need a Bench

Most people who are interested in health and fitness own at least one set of dumbbells. They are probably the most versatile fitness equipment, allowing you to safely work out most of the main muscle groups in the body. An inexpensive set allows multiple weight combinations and can be picked up for as little as £30. The two sets we recommend are:

York 20kg Dumbbell Set
York 40kg Dumbbell Set

If you have a bench press, you can safely do a large number of different exercises. However, you don’t need a bench press in order to be able to use dumbbells effectively. All of the exercises below can be done without the need to purchase any additional equipment.

Flat Chest Presses
1. Lying flat on the floor or a soft mat, hold the dumbbells directly above chest with arms extended.
2. Slowly lower dumbbells to chest.
3. Press dumbbells back to starting position and repeat, avoiding locking elbows.

Flat Chest Flies
1. Lying flat on the floor or a soft mat, hold the dumbbells directly above chest with arms extended.
2. Bend elbows slightly, and ensure this is maintained throughout the exercise.
3. Open arms to sides. Elbows should remain ‘locked’ in a slightly flexed position.
4. When upper arms are parallel to floor, return the weights to the starting position and repeat.

Seated Shoulder Presses
1. Sit upright with back supported and dumbbells over head. Make sure back is flat against a back rest.
2. Slowly lower dumbbells to shoulders.
3. When arms are at 90 degrees, press the dumbbells back up and repeat.

Lateral Raises
1. Stand upright, knees slightly bent, shoulder width apart, holding dumbbells at sides.
2. Lean slightly forwards and bend elbows.
3. Raise the dumbbells out to sides. Keep elbows slightly bent throughout.
4. When arms are parallel to floor, slowly lower back and repeat.

Front Raises
1. Stand upright, knees slightly bent, shoulder width apart. Palms should be towards thighs.
2. Raise one dumbbell directly in front of you.
3. When arm is parallel to ground lower dumbbell slowly back.
4. Repeat alternating arms.

Upright Rows
1. Stand upright, feet shoulder width apart, knees slightly bent.
2. Keeping dumbbells close to body, raise them vertically to your chin.
3. Hold for a count of 2 and slowly lower to start position and repeat.

Shrugs
1. Stand upright, feet shoulder width apart, knees slightly bent.
2. Keeping arms straight ’shrug’ shoulders as high as possible and hold for a count of 3, ensuring you do not roll shoulders backwards as you shrug.
3. Relax and repeat.

Hammer curls
1. Stand upright with dumbells at sides.
2. Turn palms inward so they face body.
3. Curl dumbbells up slowly keeping your elbows close to sides.

Concentration Curls
1. Sit on edge of a chair with feet flat on the floor.
2. Place one elbow on the inside of the corresponding thigh, just above knee.
3. Curl dumbbell up towards your face, taking care not to swing back as you lift the weight.
4. Slowly lower the weight and repeat for desired number of reps before switching arms.

Overhead Triceps Extensions
1. Stand upright, feet shoulder width apart.
2. Hold dumbbell directly above head with arm fully extended. Clasp elbow with free hand for support.
3. Slowly let elbow fold so dumbbell is lowered behind head.
4. Extend arm back to starting position. Repeat for the desired number of reps and switch arms.

Half Squats
1. Holding dumbbells at sides, stand upright with your feet shoulder width apart.
2. Bend from knees until thighs are almost parallel to the ground (avoid letting knees turn inwards).
3. Keep back flat, lower back slightly arched inwards and head up.
4. Return to upright position and repeat.

Dumbbell Lunges
1. Holding dumbbells at sides, stand upright with feet slightly less than shoulder width apart.
2. Step forward about 60cm with one foot and bend knee to about 90 degrees. As you plant your foot bend trailing knee so it nearly touches floor.
3. Push off with front foot to return to starting position.
4. Repeat for the desired number of reps and change legs.

Single Leg Calf Presses
1. Set the back rest to upright position. Holding dumbbell in one hand at side, place other hand on top of bench for support.
2. Stand on one foot on edge of bench frame.
3. Stand up on tip toe using free hand to balance yourself. Do not to push yourself up with your hand.
4. Slowly lower yourself to the ground and repeat for desired number of reps before changing legs.

Seated Calf Raises
1. Sit on the edge of a chair with both feet flat on the floor about 12 inches apart.
2. Rest dumbbells on thighs while keeping hold of them.
3. While staying seated raise heels by just using toes.
4. Lower your heels to the ground and repeat.

Topics: Free Weights | 1 Comment »

Rowing Machines

Rowing is an ideal exercise for people of any age or fitness level. If done correctly, it exercises almost every muscle group in the body. Proper use actually uses 84% of the bodies muscles! As it is very low impact, your risk of injury to joints is much lower than in other types of exercise, such as jogging. However, you should always stretch before and after using a rowing machine to reduce the risk of straining. The most likely injury to occur is pain in the lower back as a result of poor technique.

The correct way to use a rowing machine is to start off sitting on the machine with your legs fully extended, leaning slightly backwards. Straighten your arms and then lean slightly forwards without bending your knees.  Slowly bend your knees and slide into the catch position. From here, lean slightly backwards, extend your legs and pull the handle in towards your body. To complete the stroke, bend forwards, extend your arms and bend your knees. Repeat this motion fluidly.

When choosing a rowing machine, there are a number of things you should look for. A good quality rowing machine will be made from a sturdy, solid steel frame. Like most other home gym equipment nowadays, it is possible to buy a folding alternative. If space limitations mean you don’t have much room, purchase a model that folds up to take up the least space. An uncomfortable seat makes it painful to use a rowing machine for any length of time. As such, look for a model with a comfortable moulded seat. A good rowing machine will also offer a full rowing motion with oar like rowing arms.

To view our recommended rowing machines, please click here.

Topics: Home Gym Equipment, Rowing Machines | No Comments »

Exercise Bikes

Exercise bikes are a very effective way of staying in shape at home. With low starting prices for a basic models, and lots of more advanced features available, exercise bikes are ideal for most people. Cycling is a low impact exercise which places little stress on joints.

There are two main types of exercise bike available:

Upright – Very similar in style to a standard bicycle. You sit in an upright position, and on most bikes you can also stand up. Whilst cycling, your arms will also be exercised.
Recumbent – This is a similar kind of exercise to using a pedal car. You cycle like you are in a chair with your legs out in front of you. People who are not used to cycling are more suited to this kind of equipment, as it is less strenuous on the back. The intensity of workout is lower with a recumbent bike, and arms are not included in the exercise.

When deciding which bike to purchase, you should consider a number of factors.

Space – Although both upright and recumbent bikes take up about the same amount of room, it is possible to purchase fold up bikes. Although this does limit the selection to choose from, there are now a large number of fold up bikes on the market.
Power – Some exercise bikes require an electricity supply to be used. If this is a problem, look for a bike which specifies that it doesn’t require power.
Resistance – There are two ways that an exercise bike can provide resistance. The cheapest way is to use a tension belt on a flywheel. However, this is prone to wear and doesn’t provide a smooth ride. The more expensive alternative is magnetic resistance.
Comfort – You should only ever use a piece of exercise equipment which is comfortable to use. If you find an upright bike uncomfortable to use, go for a recumbent style even if there is a sacrifice in work out intensity.
Built in programmes – The majority of more expensive exercise bikes now come with built in training programmes. These help you to stay interested in your work out as you have goals to meet.
Price – For most people, cost is a big factor when deciding which type of exercise equipment to purchase. Although it is possible to purchase exercise bikes starting from as little as £50, cheap bikes are not always the best choice. A more expensive bike is likely to last you many years and will provide a far superior smooth ride. You are also more likely to remain interested in using it if it comes with built in programmes to encourage you to reach your goals.

To see a full range of exercise bikes, please click here.

Topics: Exercise Bikes, Home Gym Equipment | No Comments »

Treadmills

Treadmills are a great way to perform cardiovascular exercise without having to go to the gym. Although they are often expensive investments to make, there is a reason for this. Repair professionals normally say that treadmills are the most complicated piece of fitness equipment they have to mend. The reason for this is that the design requires advanced mechanical and electrical skills in order to be able maintain it.

A common alternative to purchasing a treadmill is to go out for a jog. However, there are disadvantages to this, which means you are betting off purchasing the correct equipment. As treadmills are used indoors, there is no extra resistance as a result of wind slowing you down. This means that you can train for longer than you can on the same elevation outside.

Running places a lot of strain on different parts of the body, which can lead to sports injuries. All treadmills offer some kind of shock absorption, which means that the risk of injury is much lower. If when running outside you suffer from pain in your lower back, knees or ankles, then you might be better off using a treadmill.

There are a number of different types of treadmill available. The main difference is in what type of drive is used, with an electric motor being the most common. The motor can be controlled using an easy to reach controls panel, and the motor then drives the belt you run on. The alternative to this is a fly wheel which is powered by the energy you give the belt. These cheaper treadmills are passive and only move when you apply a force to them. Putting aside the drive type used, there are then 3 different types of treads mills which you can purchase. The first is a folding type which can be packed away to take up less room. The advantage of this is that if you don’t have much space in your home, the treadmill can be easily moved when not in use. The Reebok i-Run can fit under a bed! The second, and more expensive, kind of treadmill is a non-folding variety. These are typically more heavy duty than their folding alternatives, and are worth the extra money if you have enough room to store it. Commercial treadmills are designed and tested to withstand 18 hours of usage each day. Although this is unnecessary for the majority of home users, a gym would not be advised to purchase a standard home treadmill which is only designed for 4-5 hours of use/ day.
When picking which model of treadmill to go for, you should carefully think about what you intend to use it for. If you are only going to be using it for walking, then a top speed of 10km/hour should be adequate. If you want to do fast running, then ensure that the equipment you use can go at least 4km/hour fasting than your standard running pace, in order to ensure the motor is not over-strained.

There are a lot of extras for treadmills which help you to monitor how well your training is going. If you are a serious user, look for equipment which includes a heart rate monitor, calorie counter and automatic incline adjustment. Most treadmills include a manual incline adjustment, but the disadvantage of this is that you have to dismount to make any adjustments.

As with all types of exercise, never exceed your personal capacity. It is easy to go beyond your normal level of exhaustion when using a treadmill in an air conditioned environment. As a rough guide, subtract your age from 220 and never allow your heart rate to exceed 75% of this number. Depending on fitness, this number can be as low as 50%.

To view our reccommended treadmills, please click here.

Topics: Home Gym Equipment, Treadmills | No Comments »


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