Supplements: The Pitfalls to Working Out?

Hello, and welcome all of my faithful readers! We talked a little bit about protein shakes in a blog post last year and mentioned once over the past blog posts about how protein shakes are the only supplements I take when I work out. I want to clarify a little bit about protein shakes and some other supplements. There are a lot of different articles about protein shakes and supplements and if they are good for you. I want to give you guys an accurate glimpse into a few of the most popular supplements on the market right now. Are supplements the pitfalls to working out?

1. Protein and Protein Shakes
There has been a lot of heated debate around the topic of protein and protein shakes. Is added protein to your diet good for your body, your weight loss, and your overall diet? I would say that protein shakes are an added supplement for those people that are serious about putting on some mass muscle in a short amount of time. I added a good ten pounds of muscle in a span of two weeks just by adding a protein shake to my diet 3-5 times a week. It is for ADVANCED bodybuilders or for people that know what they are doing. Let's focus for now on how to get rid of the fat, not how to build the muscle. Besides the obvious chance of overdosing from eating or drinking to many protein shakes, the only side effect for those people that take it in moderation is the chance of laxatives and gas.

2. Creatine or Creatine Kinase
Creatine or Creatine Kinase is a powder that you can mix into drinks that will boost muscle growth in a very short amount of time. Creatine is NOT a steroid! It is found in red meats and fish in minute levels. Creatine reduces fatigue. It is a myth that Creatine is a steroid. Creatine allows you to do more reps and more sets which provides you with more lean muscle mass in the months following your beginning to take the supplement. The side effects of Creatine are the same as protein or protein shakes. It CAN in rare cases cause stomach or gastrointestinal issues. The huge problem that bodybuilders and athletes have with Creatine is that it puts H2O into your muscles which allows your muscles to look bigger naturally. That water weight can be and is heavy. Due to having that water in your skin and muscles it makes you look softer instead of more solid. Creatine can be used, but is NOT in any case needed right now in your weight loss journey.

3. Nitric Oxide
Nitric oxide is a newer bodybuilding supplement that has recently been released by supplement companies. Nitric Oxide is a natural gas that allows the body to communicate in between cells. It releases more adrenaline and more hormones. NO allows more blood through the veins and to muscles. The fatigue of the muscles doesn't exist for long because the increased blood flow allows your muscles to heal. The hormones and adrenaline that is released helps you to go longer and harder. If you have high or low blood pressure you should consult your doctor before taking Nitric Oxide.

As with all of these supplements, there is always a chance of overdosing. We are not responsible for your supplemental intake, overdose, how you take it, or death. You should consult your doctor before taking any supplements. Supplements can be good, but you should know how much to take and how often to take it. In the long run, supplements are pitfalls to your working out at this point in time. When you are trying to lose weight, muscle is going to do you no good. You can build a little bit of muscle to help you burn more calories, but you will end up looking fatter because you are growing the muscle under the layer of fat. Stay on the path of just burning the fat off.

Happy weight loss!

~Obesity Overload

Back to the Weight Loss Grind!

It has been a while since I have posted.
I have been busy as well as the rest of the world.
I wanted to take some time to talk about getting back to the weight loss grind.
So many people think that weight loss is magical.

The real fact of the matter is that it is simple math and physics.
Here is the equation:

Working out more + Eating less = Weight Loss!

So, Obesity Overload, what you are saying is that it is that simple to lose weight?
That's EXACTLY what I'm saying!
Here are the factors for weight loss, as we will be reviewing them for the new year.

1. Eating Less Calories
Eating less calories is essential for weight loss.
You can't eat Snickers bars, Doritos, and drink Coke and expect to lose weight.
Eating the fruits, vegetables, and protein shakes is crucial for weight loss!
The average man should be eating 3,500 calories a day.
To lose weight aim for 2,000-2,500 cal. a day.
The average woman should be eating 2,400-2,900 calories a day.
To lose weight aim for 2,000-2,500 calories a day.


2. Working Out More
Working out more, coupled with eating less will ensure for greater fat loss totals.
You have to burn 3,500 calories to burn 1 pound of fat.
If you consume 2,500 calories a day, then it should take you a couple of days to burn a pound of fat.

3. Treat Yourself Occasionally
Treating yourself occasionally to a nice treat once or twice every two weeks is good to encourage yourself to lose more weight. Don't go overboard and splurge though!
We all have tendencies to overeat sometimes.


Let's get back on our weight loss!
I am with you guys and am back on my weight loss.
The muscle is coming quick and fat is burning.
Have a great day!

~Obesity Overload

Bodybuilder's Diet - What Does It Entail?

I'm sure that many of you, like myself, would like to have that bodybuilder's body.

I was unclear on what it entailed until I did my research.

So, today I want to share with you, my more ambitious crowd, and even those people that want the washboard abs!

What does the bodybuilder's diet entail?

1. More Protein

You may have heard about the large amounts of protein that a bodybuilder needs for lifting weights and gaining muscle, right? We are going to take that down a notch.

While it is good to eat protein, we suggest you take it slow for the first couple of weeks.

Beginner bodybuilder protein that I would suggest is 50-80 grams of protein a day.

Protein is the building blocks for building more muscle that will in turn burn more fat.

You can eat chicken or eggs and drink milk and protein shakes for boosts of protein.

2. Eating Better

You have to eat more obviously if you intend to build the muscle, but you have to eat right.

It's like this; you eat more calories (good calories), that feeds the body, that builds the muscle.

I would suggest eating a lot of eggs, chicken, fish, milk, peanut butter, and fruits and vegetables.

The good calories come from fruits and vegetables and those low fat meats and milk.

Eating pizza, burgers, fries, and other fast food will not help you achieve this diet's goal.

In saying what I did above, I must warn you that you will gain weight because muscle weighs more than fat.

If you are concerned with looking bigger for a few weeks while you build the muscle to burn the fat, then you should consider a different diet.

I can tell you right now that I have gained a lot of muscle, and am currently burning fat, but I feel bigger than I was. All that to say that I'm feeling stronger and buffer than I was before the diet.

3. Working Out

Working out is crucial to any diet, but is the main aspect of the bodybuilder's diet.

In order to burn the calories you have to have the right exercises.

I would suggest running, maybe on a tread mill if you have one.

Running and doing leg workouts on a weight lifting machine will build the largest muscles on the body, giving you the ultimate fat burners.

Lifting weights is good as well because it builds the muscle to burn the fat.

Dead lifts, bench presses, pull ups, push ups, and exercises like that are good.

To switch things up you can even do High Intensity Interval Training to burn the MOST fat while still building some muscle.

4. Rest

You may not have guessed that rest was part of the bodybuilder's diet. 

It is indeed essential because your muscles actually grow during rest.

Your body will take the protein that you are consuming and turn it into pure muscle.

I would suggest working out 3-4 times a week and rest the rest of the week.

We have looked at the bodybuilder's diet.

Take action now to get that bodybuilder's body!

I hope that you have enjoyed this post.

Please share this post with your friends and family!

~Obesity Overload~