Coffee Helps Relieve Aches And Pains After Exercise

Drinking Coffee can really help relieve your body aches and pains from exercise. Being a bodybuilder for many years I have used drinking Coffee to help my workouts and to reduce aches and pains from my workouts. I know many people who drink Coffee on a daily basis who agree that it can reduce some body aches and pains. Of course if you a particular pain of some type and it never seems to go away, then it would be best to see your doctor, as that kind of pain may be serious.

After exercise drinking a cup of coffee can help rid that feeling of too much soreness in the muscles and so on. Just always remember that you cannot drink coffee all day long and consider it a good healthy thing to do. As with anything, moderation when consuming coffee is the key. Also a good rule of thumb if drinking coffee to help reduce body aches and pains, is to drink a cup of pure water for every cup of coffee you drink. For most healthy people 1-3 cups of coffee daily is a good limit to stay within. If you have any health problems or are taking any medications of any kind, always consult your doctor before adding coffee into your diet.

The reason I am writing this article about drinking Coffee being possibly helpful for reducing aches and pains after physical exercise, is that it has help myself and many others for these exact issues of aches and pains after a hard exercise session. Some people simply cannot tolerate the aches and pains associated with intense exercise, so if they had a simple yet cheap way of reducing these issues, it would be very important for their motivation to continue with their exercise program. Remember, adding anything like sugar and or cream to your coffee may add extra calories on so on, best to drink your coffee black, just something to consider.


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How To Recuperate From Exercise Fast

Most people who train with weights or exercise, want to know how to recuperate from exercise fast. One of the main reasons people fail to continue exercising is the long recuperation after exercise, or to be blunt, the recuperation pain! For most people, normal recuperation takes about 48 to 72 hours to get you back to normal again. There are however some tips and strategies to speed up your recuperation and even lessen the sore muscle pains.

If you just exercise and really do not take in good amounts of water, good food, electrolytes, vitamins and minerals after, your recuperation times will much longer. Your body gets broken down while weight training or exercising and must start to re-build right after you are done. So lets assume you have just finished a weight training session, here is a guide line to follow right after for very fast recuperation times. Take about 10-15 minutes between each step.

  1. In 2 cups water, combine powdered electrolytes and some BCAA’s (Branched Chain Amino Acids) plus some Vitamin C.
  2. Drink a protein drink such as whey protein or a glass or 2 of milk.
  3. Have a cup of coffee, this helps to speed things up, reduces muscle pain, helps pull in carbs into the muscles which hold water, which helps to speed recuperation.
  4. Time to eat! Have a meal with protein, carbs, vegetables.
  5. Stretch area’s you hit during training, then either sit back and relax or sit in a warm bath and relax. If in the bath add some Epsom Salts to your bath, good for your muscles aches and pains.
  6. Make sure you get a good night sleep.

Of course if you are a serious weight trainer you will need much more protein, carbs and so on about every 2 hours. If you are just doing a regular exercise routine that is more mild and not high impact, you do not need to do as much.

Here are some tips that you should do after a workout, as doing these will actually slow down your recuperation times.

  1. Drinking Alcohol.
  2. Smoking (includes recreational drugs).
  3. Being stressed out.
  4. Being to active not resting enough.

If you are serious about reducing your recuperation times, it would be wise to follow these steps. Of course there are other tips or strategies that can also help speed up recuperation as stretching your muscles, but these are easiest and fastest to apply.


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Creatine and Glutamine What You Need To Know

If you are in the habit of routinely going to the gym, I’m sure you have heard about the supplements Creatine and Glutamine. This may bring up questions as “What are these supplements?” “How do I use them?” “Are they safe to take?” It’s your body, so you need to know what you’re putting into it. I will uncover some of the mystery of these supplements for you.

When I was first looking into the vast world of supplements, I had no idea what creatine or glutamine were or how to use them correctly. I wanted to make better muscle and strength gains in the gym and heard that these two supplements were possible ways to get such gains. I found that supplementing with both creatine and glutamine is most beneficial, but if you had to only choose to use one of these supplements, which would it be? Let’s take a closer look at these two supplements.

Creatine What Is It?

Creatine is a nitrogenous organic acid that’s naturally created in all animals with a backbone. Creatine is synthesized mainly in the liver, kidney’s and pancreas, from 3  amino acids, arginine, glycine,methionine. About 90% of all creatine is stored in our muscles and the rest in the heart, brain and testes. 1/3 of the creatine in our body is just plain old creatine and the rest is actually creatine bound to a phosphate molecule.

So what does creatine do? Creatine helps supply energy to our muscle cells. It does this by interacting with ATP (adenosine triphosphate). ATP is what your muscles go after for needed energy when they contract, it’s also needed for protein production. It releasse a phosphate molecule for energy, then it becomes ADP (adenosine diphosphate). That energy only lasts seconds, then your muscles need more ATP. This is where creatine comes in. When you workout, phosphocreatine is broken down into creatine and phosphate, that phosphate is supplied to those little ADPs and makes it ATP again! By taking creatine, you will increase the amount of ATP available in the form of energy for your muscles, which helps you workout longer and makes you stronger to boot.

Glutamine What Is It?

Glutamine or (L-Glutamine) is just one out of the twenty amino acids used to form our bodies genetic code. Amino acids are what protein is built out of and plays a part in cell support and muscle metabolism which is not shared by any other amino acids. So glutamine is actually kinda special.

Glutamine is the most abundant free amino acid in our muscles and brain. About half of our total amino acids pools are glutamine. It’s called a non-essential amino acid, but under stressful conditions your needs more glutamine than your body can produce. So very important if you exercise hard.

Glutamine is about 19% nitrogen which is the primary donor of nitrogen to your muscles. Ammonia is absorbed into organic compounds by turning glumatic acid into glutamine, so now glutamine can be used as a source of nitrogen. It is also the main energy source for your bodies immune system. Glutamine is formed in your muscles, then it is sent to your kidney’s, liver, small intestines and cells for your immune system.

If you want to make good gains in your muscle size and strength then you must give them some creatine and glutamine from outside sources as eating and or supplements.

Creatine Food Sources:

  • Meat
  • Fish
  • Poultry
  • Cranberries

Glutamine Food Sources:

  • Meat
  • Fish
  • Poultry
  • Dairy Products
  • Beans
  • Vegetables

 Creatine Supplements:

Creatine was a very popular upplement after the 1992 Olympics in Barcelona. A  few medal winners were reported to have been supplemented with creatine  for they training for their events. In 1994 the FDA approved the usage of creatine in the Dietary Supplement Health and Education Act. Creatine comes in two forms, creatine monohydrate (creatine bonded with a water molecule) and creatine ethyl ester. Creatine can be ingested in a few ways, mix it up as a powder in your drinks, pill form or a serum. Heavy weight lifters as well as bodybuilders may put themselves in to a glutamine deficiency due to the huge amount of stress they put on their muscles. This can cause a weakened immune system and a wasting away of muscles, hence the need to supplement with glutamine. There’s just not as big of hype for glutamine as there is for creatine. You can get glutamine in powder or pill form. It’s also mixed into a lot of other supplements, so check your labels.

The Benefits Of Taking Creatine

New users of taking creatine will see fast quick weight gains usually in the first few weeks, from muscle gain and water weight. The water retention will volumize your muscle cells making your muscles feel more pumped plus they’ll look bigger. An average bodybuilder taking creatine can put on about a solid 15lbs in a month. Creatine will also produce muscle hypertrophy ( bigger muscles) by increasing the number of myonuclei available for satellite cells to give to damaged muscles. Studies have even shown that creatine can inhibit fat loss and will increase your max lift in many exercises.

Many studies have shown short term use and even long term use of creatine supplements to be safe, so use it, it can be very beneficial. Take creatine before and after your workouts for best results.

The Benefits Of Taking Glutamine

Glutamine is an amino acid and if you exercise hard you use up your body’s natural stores of glutamine. If you do not replace it you going to tire your body as it has to create it on its own, so you need to help out. If you start to supplement with glutamine then your body will not have to break down other amino acids to make more glutamine. You don’t want your body breaking down your muscle protein after all that hard work you just did in the gym right? That’s exactly what will happen if your body runs low on glutamine. So supplement some glutamine before and after your workouts refill your body stores, so your precious muscle will not suffer. Remember this, muscle loss is a very good sign you have a glutamine deficiency. Also by supplementing with glutamine you will also enhance your glycogen replenishment. Glycogen is used as an energy reserve for your body, which means more energy for you for your workouts.

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Drink Coffee To Ease Sore Muscles After Exercise

If you exercise routinely you most likely have sore muscles just after or the next day and would like relief. Here is a very simple home remedy to ease your sore aching muscles, have a cup or two of hot coffee! Yes, it really is that simple and very effective.

Men or women with sore aching muscles after exercise may benefit from sipping some java do to the caffeine content. A study from the International Journal of Sport Nutrition and exercise metabolism evaluated 25 college men. The men were given either a placebo pill to take before exercise or caffeine pill one hour before exercise. After exercising and taking the caffeine pill the men reported significantly less quadriceps muscle pain when compared to the group that took a placebo pill. Men who consume caffeine on a regular basis and men who normally do not drink caffeine received similar benefits. It is believed that the caffeine it’s self affects a pain-processing center in the brain and the spinal cord, which may reduce sensation of pain.

Even before this study was done, I noticed the benefits of drinking coffee every-time just before my weight training workouts the pain would always be reduced and if dank some more coffee after my workouts, again muscle pain would reduce greatly if not go away totally. Now you can use this easy home remedy to rid your self of the pain from exercise, so no more excuses for not working out right!

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Coffee Increases Metabolism To Burn Calories

Many people are drinking coffee as coffee increases metabolism to burn calories. There are many types of fat burning drinks that can help you meet your weight loss goals and help you shed a few pounds. Coffee just happens to be one of these metabolism boosting beverages that most of us drink daily, but never realized the weight loss potential coffee can deliver.

Yes it’s true coffee has been proven to boost your weight loss goals. A study published in the Journal of Physiology and Behavior studied people who drank caffeinated coffee and decaffeinated coffee. Guess what they found out? The regular caffeinated coffee drinkers showed a 16% total increase in metabolism over the decaffeinated coffee drinkers group! Also another very interesting study found that, people who drank two cups of coffee burned 50 calories over the next few hours. This is great news for all us regular coffee drinkers, but there is just one little catch! You MUST drink your coffee black. No Sugar, No Cream, No Toppings this is the key! If you add any of these to your black coffee you Will not get the weight lose benefits period! You will most likely go the other direction and gain weight, Oh Dear!

So go ahead and drink your daily coffee, but make it black. Then to add a little more fast calorie burning effect, drink some cold water which is also known to speed up your metabolism a little. Why stop there, add a little exercise and you can certainly cut back a little on the bad food you eat right! Before you know it, you just lost 10 or 15 pounds or so, Oh Boy! time to reward yourself with a nice cup of coffee!

The point is drinking coffee does have some very good health benefits if consumed in moderation. The actual bad part of drinking your daily java, is all the useless stuff you add to it, so be strong and learn to love your coffee black, I did and so can YOU!

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Protein Powders Can Cause Constipation

You exercise hard to either build muscle and or lose weight, then you want a high fast absorbing protein source to re-build muscle fast as protein powder. Protein powder is very convenient and fast absorbing depending on which type you choose to use. Just try to get a huge daily intake of good quality protein by eating food alone, it can be very hard to do on a daily basis.

Protein powder is usually an essential supplement for bodybuilders as it saves time, money and helps build muscle faster. There is however, a possible side effect of taking protein powders as it may cause some people to have constipation issues. This has been seen using even as little a one scoop a day, or around 26-30 grams of protein powder. I know this happens as it happened to myself and many others I have talked to over the years. The constipation degree can be from very mild to extreme and if not corrected can lead to health problems.

After dealing with this issue for years, I was able to figure out how to prevent it most of the time and how to rid the constipation issue if could not prevent it. Of course you need to drink more water when consuming any protein powders, that’s very well known and done in most cases. You also need to up your oil intake when using these protein powders so it all stays soft and does not harden up like cement in your intestines. Here is what I now do when taking a serving or more of proten powder to help prevent constipation.

  • Take one tablespoon oil (Flax Oil, Olive Oil etc) before and after the protein drink. If you want to mix in all in together, that is fine.
  • Also just before you take your protein drink, take 2-3 fish oil capsules to get some oil deeper into your intestines.
  • For every 30-40 grams of protein powder used, drink 2 extra cups of plain water mixed with nothing, just water!
  • Never drink your protein drink shortly after eating high fiber foods, as may attach onto the fiber and harden. Can eat high fiber shortly after protein drinks if you wish.
  • Drink your protein drink slowly, do not drink it all at once fast if over 40 grams of protein.

Now if you follow this guide line you will most likely not get constipation, but if this does not work, you will have to possibly take some stool softeners for a while to clear it all up or do an Olive Oil and Orange Juice Flush! This fast easy to do cure works like magic to clear up constipation issues. If you want to try this constipation home remedy always make sure it’s ok with your doctor first.

Oilve Oil And Orange Juice Flush:

  1. Mix 1/2 cup of pure extra virgin olive oil to 2 cups 100% orange juice and drink this all at once first thing in the morning.
  2. Do not eat anything for about 2 hours, just drink hot liqiuds such as hot water, tea, coffee etc. This will help the whole procedure work better and faster.

If you need to do this flush for a few datys in a row that is fine. The Olive Oil will lubricate your whole intestinal system from top to bottom ands isalso a very mild antibacterial.

I have been bodybuilding for over 30 years and have used these procedures to rid myself of constipation issues of taking protein powders many times over, now you have the secret and it really works!

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Detox Your Body For Health

To stay healthy we all need to detox or bodies, why not do it in the spring, It is the perfect time to do a body detox. After we’ve been breathing in the bad poor indoor air quality and perhaps gotten less activity and not eating very good all year, it’s now time to get healthy. Detoxifying is the best antidote and can give you increased energy and super health. It also may reduce allergy symptoms, reduce hormonal imbalances, improve your digestion, clear your sinuses, normalize your blood pressure, reduce moods  swings, give sharper mental focus, improved sleep patterns, healthier glowing skin, plus much more!  Here are great tips to get you started on a healing spring body detox for men’s health and women’s health:

1. Eliminate meat and dairy products for a while to give your body a much needed break. Meat is highly acid-forming and is bad for the body. It can give you a strain on your kidneys and intestines and of course dairy is highly mucus-forming and many people do lack the enzymes to properly digest it.

2. Do not eat it if you cannot pronounce it. Always read the labels on the food selections you choose. Most are full of harmful preservatives, synthetic flavors and other artificial ingredients that usually have long complex names. Don’t buy these type of food products and definitely don’t eat them. Just choose fresh foods that come in Nature’s packaging as fruits and vegetables.

3.  Remove fried and high sugar foods from your diet. I probably don’t have to tell you what constitutes “trash foods” fried and sugary foods, processed, prepared and packaged foods all tend to be full of trans fats, sugar and food additives that build up in our bodies and need to be cleaned out.

4. Up Your Vegetables. Try to have vegetables 50% of every meal. You can enjoy a fresh vegetable juice to get your 50%. Add in a large green tossed salad or a plate of steamed veggies and your good to go!

5. Take your daily vitamins. We all need to take a daily multivitamin supplement to keep our health and immune system works good.

6. Try using herbs to give your body a boost of health. Milk thistle is an herb that is a proven liver re-generator and detoxifier. Dandelion herb and uva ursi are well-established kidney health restoring herbs.

7. Use hot baths to cleanse. On its own hot baths are relaxing, but to help the cleansing effects, you just need to add a cup of Epsom salts or baking soda to your bath water. Both of these will alkalize the water to help neutralize acidic toxins. Epsom salts will help your body muscles to relax a stress reliever.

8.  Drink at least 8 cups of pure water daily. This helps to flush out all the toxins. For a really great detoxifying drink, add fresh lemon juice to a large glass of water first thing in the morning. Lemons help alkalize your body and contain more than 20 anti-cancer compounds and also help cleanse your liver, kidneys and colon which is always a good thing.

9. Add more daily fiber. You need more fiber in your your diet daily, to boost your cleansing efforts.

10. Exercise two to three times weekly. Exercise will improve your circulation, which brings fresh oxygenated blood to your organs and tissues and helps to speed up body cleansing process, just do not over exercise.

These very easy and simple daily changes to your diet and lifestyle will help you detox your body and put you on the right track to a healthier you!


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Electrolytes Boost Physical Exercise Performance

Does taking Electrolytes boost physical exercise performance? Yes and will also help you recuperate much faster from exercise. Electrolytes can make a huge difference in your workouts or exercise routine performance. No electrolytes before your workout can mean low energy, feeling tired and cramping of the muscles easily and by just taking a few capsules or powdered Electrolytes you can avoid all of these problems.

Most people already know what Electrolytes are as Sodium, Calcium, Magnesium, Vitamin c, Zinc, Chromium, Potassium and Chloride, but they do not know just how much they can really benefit you during and after a workout. Electrolytes can keep your energy high during any workout and you will be able to workout much longer with a lot less fatigue. If you train with weights as bodybuilders do, Electrolytes will make you feel a little stronger than normal and will help you build muscle, or help your weight loss goals. If you are drained and all your Electrolytes are depleted from your body, you will be far weaker than normal. If you take some Electrolytes directly after your workouts or exercise routine, you will recuperate much faster and feel better.

As you can see taking some Electrolytes before during and after your workouts, will not only improve your workouts, they will dramatically improve your over-all health. Did you know that you simply cannot fully recuperate from physical exercise until your Electrolytes stores have been replaced? If they do not get replaced before your next workout takes place, you will be on a downward spiral leading to severe over training, which will result in a strength and power loss, energy loss, and loss of muscle size.

Electrolytes can come in powder or capsules form. I suggest you try to get the powdered form as it seems to get into your body the fastest of the two and you can sip on some during your workout routine. The powdered form can also be added to protein drinks or your morning coffee or tea if you wish and is a good idea to prevent dehydration. Even if you do not workout you should take Electrolytes daily, just to make sure you stay nicely hydrated, especially in the hotter weather. People who are full of Electrolytes are much healthier than people who are depleted of Electrolytes.

Taking some Electrolytes before and after exercise is a simple easy supplement to take, that can do wonders for you!


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