NutraChamps Blog

Tag: Gym

  • Creatine 101: What Are the Benefits? Should I Be Taking It?

    Creatine 101: What Are the Benefits? Should I Be Taking It?

    Creatine is a supplement that has been popularly used within the fitness community for quite some time. Still, if you don’t train frequently or know much about the performance-assisting supplement world, you may have never heard of it! Even though people take creatine in supplement form, it is already naturally occurring in the human body and produced by the liver, kidneys, and pancreas. Creatine is then converted to phosphate, stored in the body’s muscles and used for energy. The human brain even uses some creatine, as studies show that it immediately supplies energy to tissues that need it most. At this point, you might be wondering what the other benefits of creatine are and if you should take a creatine supplement. Well, If you’re interested in a further breakdown of all things creatine, keep on reading! 

    History of Creatine Supplements

    Creatine was first discovered in 1832 by a French scientist, Michel Eugene Chevreul, who found creatine in beef tissues. Michel christened his find by calling it the Greek word (Kreas), which means meat. From this initial discovery, many other studies were conducted on the findings on creatine. Decades have passed since Michel’s discovery, and in 1912, Harvard University found that ingesting creatine can boost creatine content in the muscle. Giving creatine to animals resulted in nitrogen retention, which strengthened muscles! In the early days of this discovery, much of the public didn’t have access to consuming creatine because the process of extracting it from meat was expensive and time-consuming. It wasn’t until the 1950s that creatine could be made in a lab! At this time, scientists began to study its effects on treating muscle-related conditions such as Huntington’s disease. Flash forward to a more recent decade, the 1990s, and creatine finally started to catch on to the public after some famous athletes and Olympians began using creatine supplements. From then on, it has only increased in popularity!

    What are the benefits of creatine?

    We’ve already briefly covered some of the benefits of taking a creatine supplement, but at this point, we will go more in-depth into the many benefits it can provide you!

    1. It supports energy at the cellular level! 

    Our body works in complex ways to keep us functioning and our energy flowing to do the tasks we need to do daily. Without getting into too much scientific details, creatine helps our body produce ATP (Adenosine Triphosphate), our cell’s most basic form of energy. If you’re doing a lot of high-intensity exercise or workouts, your muscles will need extra support with energy levels and recovery. Studies have shown that most creatine goes toward the skeletal muscles in the body, where it is then converted into a compound combined with creatine and phosphoric acid. This compound then creates more ATP, which leads to more energy on a cellular level! 

    2.  Creatine can increase muscle strength!

    Not only does creatine support our muscle’s energy levels, allowing gym-goers and athletes to push harder, but creatine also helps with recovery, contributing to overall strength and training. A large study was conducted on 250 supplements to see which would come out on top to assist resistance training. Creatine was the supplement that came out on top in this study for its ability to promote muscle strength! 

    3. Creatine can positively impact brain health

    So far, we’ve only discussed the effects of creatine on our energy levels and muscles in the body, but creatine is also essential for brain health! When performing complex tasks, our brain needs ATP, and not only do creatine supplements promote phosphocreatine stores in the body, but they also do so in our brain. Studies have shown that when these levels increase in the body, it decreases brain fatigue, allowing us to do what we need with more velocity.

    How to Take Creatine?

    There are many proven benefits of taking creatine, especially if you live an active lifestyle! The good news is that it’s also super easy to find creatine nowadays. At NutraChamps, we just launched a creatine supplement that we’re super proud of: creatine gummies! These delicious watermelon-flavoured gummies are packed with 5,000mg of high-potency creatine monohydrate per serving! These gummies will be your new favorite workout sidekick because they can enhance your performance at the gym and beyond. Most creatine products on the market come in powder form, which can be messy to mix or not convenient to grab and go. When it comes to NutraChamps Creatine Gummies, you only need 4 gummies daily to meet the requirement and get the benefits you need to feel your best!

  • Should I use a Fat Burner?

    Should I use a Fat Burner?

    “I’d like to lose stubborn fat, but I’ve hit a plateau. Should I incorporate a fat burner into my diet and lifestyle to lose those last few pounds?”

    As a Personal Trainer, I get this question a lot.

    There are so many supplements out there that promise weight loss, muscle gain, and a healthier, “better” version of YOU.

    Is there really a pill that can help me achieve all of that? It sounds too good to be true.

    The reality is, if it sounds too good to be true, it probably is.

    This is not meant to deter you from using these supplements. In fact, I highly recommend a few different products if you are looking to pump up your muscles or lose weight safely, however, I neverwoman sparring with man recommend supplements over the following two things:

    • EXERCISE
    • DIET

    Exercise, Diet, and Supplementation work hand in hand (in hand…), and if they aren’t abused, can lead to a beautiful, healthy, and confident YOU!

    There is no magic bullet, and that includes products like Fat Burners and products that promise Muscle Gains!

    However, I do have clients who want to boost their fat loss. If they are planning on taking a product, I’d rather they understand what the ingredients in said product do to/for their body. This way they can anticipate what will or could happen to them while using these products.

    Last month, one of my clients approached me wanting to learn more about Fat Burners. Because I work closely with the NutraChamps team, I have tested their product Active Burn, a fat burner with only a few ingredients that is scientifically designed to support your weight loss goals by burning fat while maintaining muscle. It acts as a carb blocker, metabolism booster, and appetite suppressant for weight loss.

    Today, I’m going to review this product, let you know what I liked about it and what I didn’t like, inform you of the benefits of these ingredients, and let you know if this product might be right for you if you decide you’d like to supplement.

    Notice how I said, “if you decide you’d like to supplement”. These supplements are all made to enhance what you are already capable of doing naturally. That being said, you DO NOT need to take a supplement to lose weight, but if you’d like to kick-start your weight loss, or are struggling to lose weight part-way through your weight-loss journey, it’s something you are free to explore.

    What are Fat Burners?

    Fat burners come in different forms: capsules, topical creams, beverages, and more.

    dart hits the bullseye on targetImagine hitting a bullseye on a target while playing darts. Let’s say you hit the bullseye about 50% of the time because you’ve been practicing. The other 50% is more inconsistent. Hitting “Bullseye” means to do something just right or to get the best result possible. Imagine hitting that target 100% of the time? This is what it’s like to take a fat burner with a consistent and healthy diet and workout routine.

    Fat Burners help you aim better and target fat more efficiently. However, you can only hit the bullseye if you are backed by a healthy diet and consistent workout plan. Without those two huge factors, fat burners may as well be flushed down the toilet. Better put, they simply enhance the work you put in.

    The Journal Obesity Reviews defines the term “fat burner” as “nutrition supplements that are claimed to acutely increase fat metabolism or energy expenditure, impair fat absorption, increase weight loss, increase fat oxidation during exercise, or somehow cause long-term adaptations that promote fat metabolism.” Seems like a great option, right?! And it is. It’s a great supplement for those looking for a boost in fat loss, as fat burners are designed to stimulate hormonal reactions in the body, which break down fat by using it as a fuel source.

    Most fat burners include Caffeine as the main ingredient. It’s added for its ability to increase your metabolism, provide energy for your workout, and to increase the breakdown of fatty acids in adipose tissue (stores energy in the form of fat). Once the fatty acids are broken down, they enter the bloodstream and can be burned up by our bodies to create energy.

    A fat burner won’t fix a broken diet and can’t replace a workout, so if you’re opting to use this type of supplement, make sure you’re confident in your diet and workout routine.

    Are Fat Burners for me?

    I’m not against supplements that can enhance your workout experience.

    thin man & woman eating a burger

    That being said, I have a problem with adding something to my routine or lifestyle that is not well-researched, by me or by the company. Make sure you do your research to understand how a fat burner can help you. This way you can make a better-informed decision and adjust as you see fit.

    Fat burners are for you if:

    • You want to lose weight but have hit a plateau and want to try something new
      • No matter how well you eat, you may still find you hit a plateau because you don’t know how to target fat and use it as energy or your diet won’t allow for that.
    • You have already honed in on your diet.
      • A thermogenic fat burner can help with the stuff your diet can’t always target, like boosting energy, helping to curb appetite, promoting fat to be used for energy, and increasing thermogenesis (core temperature change from the thermic effect of protein or cold showers) so you burn more calories throughout the day.
    • You are serious about your long-term health and do not abuse supplements
      • It can be addictive to see positive changes in your body, but I do not endorse using supplements like this month after month expecting constant improvements. Your results will vary month to month and I think it’s important to take breaks from supplements that are not necessities, and that includes fat burners!
    • Many Bodybuilders and Physique competitors swear by to help get as lean as possible before a competition
    • Fitness-minded people and gym-goers alike can benefit by using a quality fat burner supplement to reach their weight-loss goals

    Fat burners may not be for you if you’re looking for a shortcut to weight loss, have a heart condition, or lose your appetite entirely. There are way more factors involved here, and before anyone adds a fat burner to their diet, it’s important to consult a medical professional to make sure these supplements do not contraindicate current medication or medical conditions.

    What can I expect to see/feel?

    You could feel a variety of different things in as little as 2-3 weeks. Here are some ways you may see or feel a difference:

    • You may experience suppressed appetite and you might consume fewer calories than you burn
    • An increase in thermogenesis (when your body burns calories to produce heat)
    • An increase in your resting metabolic rate (burning calories while at rest)
    • A boost in energy levels, leading you to perform more intense cardio workouts and heavier resistance training
    • You’re losing inches in your waist, maybe even your arms or thighs!
    • The scale may read a lower number, or higher (depending on fat loss and muscle gain) – it’s always important to track body composition (fat %) over body weight.

    How I’d rate Active Burn

    ⭐⭐⭐⭐

    I give this product 4/5 stars! Here’s why.

    I’ve used up two bottles of Active Burn, and I have to say there is a lot to like about this product.bottle of Active Burn (fat burner) from Nutrachamps

    Active Burn is great for those who are looking to boost their weight loss but also put in the effort in the gym and the kitchen. I think my favorite thing about this product was that it kept me full and satiated. I have a snacking problem, and I tend to look for snacks when I’m bored, so taking this before my workout and eating a light snack afterward usually lasted me a good 4-5 hours before I had to remind myself to eat again. That’s right! I had to REMIND myself to eat because I wasn’t really hungry, but know I need to eat to maintain muscle!

    I used this product in the cooler seasons of Fall and Winter when my running and races had eased up a bit. I didn’t want to use a fat burner during my race season because I knew I didn’t need to burn additional fat due to my training schedule, and I didn’t feel the need to use Active Burn as a pre-workout.

    The ingredients are clean, consistent, and unique.

    They’re clean in that I can pronounce all the names of the ingredients and they are natural.

    Every time I take this product, my body reacts fairly consistently, which is important because when I’m training, I don’t want any surprises from my body (jitters, too much energy, body temperature changes, etc.).

    These ingredients are pretty unique!

    Sure, most fat burners contain some kind of caffeine which helps you lose weight by increasing your metabolism and helping the body use fat for fuel, but this one also contains Green Tea Leaf Extract, which is rich in catechin polyphenols and caffeine, both linked to increased metabolism. The American Journal of Clinical Nutrition reports that “Green tea has thermogenic properties and promotes fat oxidation beyond that explained by its caffeine content per se. The green tea extract may play a role in the control of body composition via sympathetic activation of thermogenesis, fat oxidation, or both.” Green tea also has antioxidant qualities that are linked to improved health!

    The White Been Extract in this surprised me. I honestly didn’t realize it could help with weight loss and was more surprised to find out it was a “starch blocker”! It does this by fighting the effects of alpha-amylase, an enzyme involved in breaking down carbohydrates into sugar. This slowing of alpha-amylase prevents your body from turning excess sugar or glucose into fat. White bean extract is also purported to prevent obesity and directly targets and reduces abdominal fat! Not to mention, this magical extract can also fight insulin resistance, enhance athletic performance, ease symptoms of arthritis, and reduce the risk of diabetes and other diseases.

    Lastly, the addition of BioPerine Black Pepper Extract ensures the other ingredients are more readily absorbable by the body. NutraChamps adds this black pepper extract to other products as well, which I think is important so that you can easily make use of the supplement you’re taking right away and know that you’re getting all the benefits of the product instead of just taking a supplement and hoping for the best.

    Here are some other customers who agree that this product has worked for them:

    If I wasn’t a long-distance runner, and instead, wanted to compete in a bikini competition, I would definitely consider taking these more often. Because of the kind of exercise I’m used to, it’s not likely to have much of an effect on me, since I prefer slower and longer workouts (due to my endurance background). I also don’t use pre-workout often, and this has a similar effect when I take it before my workouts, meaning it pumps me up, acts as my coffee replacement so I don’t feel as dehydrated, and helps to target fat loss, which is not my main goal while racing.

    Be careful taking this at night (or 5 hours before bedtime) if you are particularly sensitive to caffeinated products. You don’t want to be up all night!

    I gave this 4 stars instead of 5 because I’m one of those people who are very sensitive to caffeine. Even with this sensitivity, I felt comfortable starting at 1 capsule and slowly make my way up to 2 once I started the 2nd bottle. Just be careful at first and start with the minimal dose, then progressively work your way up if feel necessary.

    Conclusion

    If you decide to use a fat burner like Active Burn, make sure to set reasonable expectations. If you’re looking forward to losing 40 pounds in a month, it’s not likely to happen. I don’t want to rain on your parade, but that’s not how these supplements work! For the average healthy individual, a healthy and safe amount to lose is about 1-3 pounds a week. Another thing to keep in mind is just because you’re losing weight, does not mean you are going to be able to spot-reduce. You could start to dip into your muscle mass, and that kind of weight is the kind you want to keep on!

    Before using a fat burner, consider these parts of your lifestyle first:

    • For the average gym-goer, I’d say you should aim for 3 resistance training workouts and 2 cardio workouts a week.
      • These workouts can be anywhere between 20 minutes to an hour depending on the intensity.woman in camo pants doing a cardio exercise using battle ropes
    • Follow the 90/10 principle: Eat nutrient-dense whole foods 90% of the time.
      • Follow a flexible diet or track macros or calories. You can read more about tracking Macros vs. Calories here.
    • Sleep 7-9 hours a night and lower stress levels where possible.
    • Research your Fat Burner. If you have questions about NutraChamps Active Burn, comment below and I’ll be sure to find you an answer!

    As with any nutritional supplement, be sure to check with your medical provider before taking a fat burner.

    Leave a comment below if you’ve tried a Fat Burner before, and if so, what you thought of it. Would you be willing to try one out? If not, what do you like to do or use in order to achieve or maintain your fitness goals?

    Resources:

    • https://onlinelibrary.wiley.com/doi/full/10.1111/j.1467-789X.2011.00908.x
    • https://www.bodybuilding.com/content/5-truths-about-fat-burners.html#how-do-i-know-if-my-fat-burner-is-working
    • https://www.verywellfit.com/fat-burners-proceed-with-caution-3121331
    • https://examine.com/supplements/white-kidney-bean-extract/

    Chelsea Pineiro

    Chelsea has been active most of her life, which led her to become a Personal Trainer and Yoga Instructor for the past 7 years. Health and Fitness are not solely dependent on movement, though, and with that understanding, she addresses her client’s other needs, such as diet, mindfulness, and stress management.

    When she is not training clients or teaching Yoga, she is finding new activities that keep her mind and body active, such as hiking, photography, listening to podcasts, or playing video games. She is constantly working toward finding natural solutions to live a balanced lifestyle, inclusive Yoga for all body types, and aiming to find mindfulness in everything she does.

  • Maximize Your Workout with These Easy Tips

    Maximize Your Workout with These Easy Tips

    We get it. You don’t want to spend long hours exercising, but you do want to get stronger, fitter, and just look good. It’s possible that you’re not getting the most out of your workout time.

    That’s why we put together a quick list of tips to keep in mind for maximizing your next workout, and getting the most out of your time spent on exercising and in the gym.

    FUEL YOUR BODY

    Giving your body the nutrients it needs is key to your performance when you work out, so don’t skimp when it comes to your pre-workout intake. If you’re feeling low-energy or hungry, then you need a mix of simple carbs and some protein to give you energy without weighing you down.  The American College of Sports Medicine says, “Adequate food and fluid should be consumed before, during, and after exercise to help maintain blood glucose concentration during exercise, maximize exercise performance, and improve recovery time. Athletes should be well hydrated before exercise and drink enough fluid during and after exercise to balance fluid losses.”  Only half of the work happens in the gym, so be sure to eat right.  Working out without the right nutrients and
    fuel is “driving a car on empty,” says Riska Platt, an American Heart Association volunteer. You won’t have enough energy to maximize your workout and
    your ability to burn calories is limited.

    Whether you have a moderate routine, or are a professional athlete who spends long hours in the gym, keeping your body hydrated with frequent, small sips of water will help you stay on your best performance.

    Platt also mentions that you don’t need to eat during a workout that’s less than an hour, but for lengthy or high intense exercise, she recommends eating 50-100 calories of carbohydrates such as an energy bar, banana, or raisins every 30 minutes.

    LIMIT WORKOUT TIME

    Capping your workouts at 30-40 minutes will actually give you more results for your time and effort. Though many people committed to their workouts tend to spend lots of time at the gym, the truth is that after about 40 minutes the benefit isn’t as great. Studies have shown that it’s better to work out at a higher intensity for a shorter amount of time, rather than extend your workout.

    Instead of working out for an hour at a moderate level of intensity, try taking it to the next level. Challenge yourself to half an hour of intense, nonstop exercise. You can take 30-second breaks, but move quickly from one workout to the next. Instead of  only putting in 75% of your effort for an hour, give it 100% in half the time.

    CHANGE UP THE ROUTINE

    Mixing up your workout routine will challenge your body and help you have effective workouts.  When a person does the same routine for too long, their body adjusts to the stress level and the exercise becomes easier and less rewarding.   For cardio, it’s best to cross train and mix up your routine rather than, for example, running every time.  For strength training, change your routine every few weeks.

    woman running race

    CIRCUITS

    Circuit training is one of the best ways to improve strength, stamina, and mobility.  A circuit is a series of strength or cardio exercises repeated 2 or 3 times with little or no rest between sets.  An all-strength circuit burns 30% more calories than an average weight workout, offers more cardio benefits, and gets you the most out of your time in the gym.

    Muscles need time to recover between sets, and doing multiple sets of the same exercise without rest between sets can almost “waste” the benefits your workout should be having.    An effective strategy for getting a good cardio workout while doing strength training is to do a series of multiple exercises, so that your body doesn’t rest between sets, but does rest each muscle group individually.  Moving quickly from one exercise to the next also helps keep your mind focused on the workout.

    MUSCLE MINDFUL

    Keeping your mind set on the muscle you’re currently working out can result in more muscle growth in the long run. Staying focused on the muscle(s) being trained through each rep of every set will ensure you’re getting the most out of your time at the gym. Research has shown that people who focused on their biceps while doing bicep curls had significantly more muscle activity than those who thought about other things, so make sure to stay focused instead of dreaming of your post-workout shake.