Bodybuilding Competition Dos and Don’ts

Bodybuilding Competition Dos and Don’ts

Getting ready for a bodybuilding competition is already difficult enough as it is, but it can take an even bigger toll on your mind and body if you are not properly prepared to handle the strain and strict conditions of the training process. Preparation is strenuous, and it can become overwhelming thinking about everything you need to consider, so we have compiled a list of basic dos and don’ts for your training and diet that will keep you on the track to success!

If this is your first crack at a competition, find someone who has participated in an event before you get started to help you get a better idea of what lies ahead. First-hand expertise is invaluable, and you will likely be able to get a lot more out of your experience.


DO reduce training when you’re dieting. When you’re cutting out certain aspects of your diet and manipulating the intake of nutrients, it can be difficult for your body to put up with the strain of certain exercises. When your body doesn’t recover like it should, you can do irreversible damage to it. Avoid movements that are overly complicated, and instead rely on basic exercises to build and maintain your muscle mass.

DO include cardio in your training regime. While bodybuilding may appear to be all about bulking up and toning, cardio is exceedingly important to give your body greater range of motion than what you get from basic weight training. Start out your training with a cardio session in the morning and then later introduce a second session in the evening following your weight-heavy workout.

DON’T over train! While it may be tempting to spend over an hour at the gym in hopes of getting cut a little faster, training for too long can actually send your body into a catabolic state where the body begins to fail and makes for a useless training session. Pushing your body to extreme limits can actually weaken your immune system and will make it difficult for you to handle your strenuous regime. Combat overtraining by limiting your workouts to around 45 minutes and by ensuring that you have a solid nutritional plan in place..

DO stay focused. It can be daunting to implement a new regime and abide by certain dietary restrictions, but keep your head up and know that it will pay off in the end! Even if you find yourself losing steam halfway through, don’t let all of your hard work go to waste and keep your end goal in mind.


DO keep protein intake high by eating protein-rich meals and supplementing with protein shakes. The metabolic cost of proteins is high, meaning the more proteins, the more calories the body must burn in order to digest them.

DO reduce fat consumption and rely on essential fatty acids as a source of fat and energy in your diet. Things like flaxseed oil and olive oil are a great supplement.

DO reduce carbohydrates, but be sure you are still consuming an adequate amount. Carbs give you energy, and you will likely find yourself feeling completely depleted if you cut them out of your diet. To ensure your body is using them in the best possible way, consume carbs for breakfast for a boost in the morning and also after a heavy training session when your body is burning through its resources.

DO take supplements to help keep your body’s nutrients in check while your diet is less than regular. This can be as simple as taking a multivitamin every day.

DON’T reduce too much too fast! Cutting down heavily on your caloric intake will cause you to drop weight at a rate that will also deplete your muscle mass. Ensure that you make steady progress by carefully manipulating your caloric intake to optimize weight loss at about 1 to 2 pounds per week.

DON’T be afraid of a cheat meal every now and then. Designate a day throughout the week where you allow yourself to give into your cravings. You’ll be satisfied with your decision and will also kick start your body’s metabolism, so everyone wins! Be warned that you will probably have to cut out your cheat day several weeks out from competition, so take advantage while you can.

Now go on and get training!

How to Shred Fat After Bulking

Shredding Fat After Bulking

Both bulking and cutting are important parts of any exercise routine. While building muscle, many find they’ve also gained some excess body fat in the process. With summer coming up, losing that excess fat is becoming more and more important. We’ve come up with some easy tips to help you shred fat without losing the muscle mass you’ve worked so hard to gain:

Do Fat-Burning Exercises

If you’re not losing the weight you want with your current regime, you’ll need to alter your workout routine. High-intensity interval training, or HIIT cardio, is the best way to shred fat and keep your body guessing what’s coming next. HIIT fat-burning exercises can be completed on the track, on treadmills, the bike, step mill or elliptical machine. What’s most important is that you rotate between high-resistance and low-resistance, as well as fast and slow paces.

Remember: don’t cut out weight lifting. In order to keep your muscles and lose fat, you’ll need to continue lifting while increasing your cardiovascular exercise.

Eat Fat-Burning Foods

In order to lose weight, you’ll need to reduce your calorie intake and make sure you’re taking in the right kind of calories. Foods with empty calories – such as sweets, fatty meats and fried food – should be completely cut out or severely limited. Other foods that boost your metabolism and make better fat-burning foods should be consumed more:
  • Whole grains are harder for your body to break down than processed foods, so you’ll burn more calories simply by eating foods that contain whole grains.
  • Low-fat dairy products help preserve muscle mass and maintain a robust metabolism.
  • Hot peppers and spicy foods heat up your body and also cause you to burn more calories.
  • Protein not only helps you build muscle, but it also contains amino acids that help you burn fat.

Take Fat-Burning Supplements

When you need extra help or you want to see results faster, taking fat-burning supplements can be the perfect boost you need. Kenya White Matcha Tea is the ideal supplement for burning fat. While there are many alternatives available, no other supplement is as tried, true and tested as green tea. Kenya White Matcha Tea is like green tea on steroids. While there are no literal steroids involved, Kenya White Matcha Tea contains 25 times more polyphenols than typical green tea.

Polyphenols are chemicals that act as antioxidants. They are thought to help protect your cells against damage, help prevent cancer and heart disease, and reduce the buildup of fat in blood vessels. Polyphenols also inhibit the enzyme called catechol-O-methyltransferase, or COMT. This enzyme degrades the body’s primary fat-burning hormone and therefore makes it harder to lose weight.

By consuming Kenya White Matcha Tea and Polyphenols regularly, your fat-loss efforts will be easier than ever. While consuming the right foods and completing the right exercises is still a necessity, this fat-burning supplement ensures you’ll start to see results fast.

To find Kenya White Matcha Tea, more fitness supplements and fitness tips, visit Team ANR today.

5 Reasons You Should Sign Up for CrossFit

5 Reasons You Should Sign Up for CrossFit

If you haven’t heard of CrossFit, you might just be living under a rock. CrossFit is a fitness regime that’s been developed over several decades. It is the first fitness program to really define fitness in a measurable way: “increased work capacity across broad time and modal domains.” In other words, CrossFit is one of the best workout programs – if not the best – to optimize your fitness levels over time. While you can follow a CrossFit workout routine at home, there are many advantages to signing up for and participating in CrossFit classes:

1. It’s a Social Workout That’s Fun – 

A CrossFit program is the exact opposite of a solo, boring treadmill-to-weight lifting regime. CrossFit workout routines are constantly varied so you’re not repeating the same workouts every other day. After you complete your first class, you’ll quickly learn how fun it is, how easy it is to make new friends and how supportive the community really is. With CrossFit coaches and the community by your side, you’ll never have to workout alone again!

2. You Can Measure Your Results – 

Beyond being able to see your body transform from flab to fab and the scale go down to where you want in no time, CrossFit programs consist of varied, high-intensity interval trainings that allow you to score your workouts and then repeat that workout during another week to re-score and measure your progress.

3. You’ll Make Progress Fast – 

There are several factors that make CrossFit truly top-tier among all the best workout programs. First, the friends you make in class and the overall community encourages you to keep coming back. Next, the workouts are intense. Varied, high-intensity interval training (or HIIT) is more efficient and effective than repeating the same low to moderate exercises over and over again. Your muscles adapt to your exercises, so in order to gain new benefits often, you must switch up your regime often.

4. CrossFit Workout of the Day

 CrossFit provides free instructions every day with a CrossFit Workout of the Day (WOD). These WODs are easy to follow and will help you keep up your fitness levels even on those days when you just can’t make it to class.

5. CrossFit Will Change Your Life

 There’s a reason that people can’t stop talking about it. CrossFit can do so many things for those who choose to try it out: improve your self-confidence while making you more humble, strengthen your heart while you lose body fat and gain muscle, improve your flexibility and introduce you to a whole new, supportive group of friends. You are guaranteed to feel better physically, and most Cross Fitters find they become more confident and successful in other aspects of their lives as well.

Today there are over 4,000 CrossFit affiliates around the world that anyone can check out. Find the one nearest you and start changing your life for the better today!

C9-T11 2.0 Comprehensive Review

The Problem May Not Be Your Diet or Exercise Program!

If you are finding it difficult to build lean muscle and shed unwanted fat, the problem may not be your diet or your exercise program. Many people do not realize they are battling a hidden enemy deep within the body known as cortisol. However, a new dietary supplement by the name of C9-T11 2.0 contains safe concentrations of several ingredients that are scientifically proven to counter the effects of cortisol to help you reach your fitness goals more quickly than you could imagine.

What Is C9-T11 2.0?

C9-T11 stands for cis-9, trans-11, which is a form of conjugated linoleic acid (CLA). This compound occurs naturally in meat and dairy products, and it first gained widespread acclaim in 1979 when a study showed that it inhibited cancer in mice.

Another benefit of CLA is that it reverses the effects of cortisol in the body. In a study conducted in Canada, participants taking C9-T11 supplements gained 700 percent more muscle mass than those taking a placebo after seven weeks of training.

How C9-T11 Works

C9-T11 2.0 allows you to take charge of your workout program by boosting the response of your anabolic receptors, which control the levels of cortisol in your body. Cortisol is a catabolic hormone produced by your adrenal glands that prevents you from making rapid gains after an intense workout. This is because it is produced and released as a response to psychological or physiological stress. Cortisol has also been shown to lower the immune system and reduce bone formation.

Fortunately, the body has a built-in mechanism to fight the buildup of cortisol, and this system can be boosted by ingesting safe amounts of cis-9, t-11, such as those contained in C9-T11 2.0.

Ingredients in C9-T11 2.0

The ingredients in C9-T11 2.0 have been tested at leading universities on athletes engaged in intensive training programs. Each C9-T11 2.0 soft-gel capsule contains the following:

  • Vitamin C - 50 mg – After 8 days of vitamin C supplementation, cortisol levels may drop by up to 57 percent.
  • Phosphatidylserine - 50 mg – The oral administration of phosphatidylserine after intense exercise may reduce cortisol by 30 percent.
  • CLA complex - 900 mg – Subjects taking CLA supplements increased the weight they can lift after 28 days by 30 pounds compared to 9.5 pounds when taking a placebo.

Final Word

If you are trying to build lean muscle but are disappointed by your results, you may be a victim of high levels of cortisol. C9-T11 2.0 is scientifically formulated to help you get stronger more quickly without changing your exercise program. Order it today to finally begin seeing the results you want.

Guide to Bodybuilding Supplements: How Much to Take and When to Take Them

Guide to Bodybuilding Supplements:

Even though proper nutrition is one of the most important aspects of bodybuilding, taking the right supplements can be a big help when trying to gain lean muscle quickly. The only problem is that it can be confusing trying to discover which supplements to take, and once you’ve found the right ones, you have to know how much to take and when to take them. Fortunately, it’s all a matter of science, and the supplements, dosages and times are easy to master when you have a simple guide to follow.

Essential Bodybuilding Supplements

The first rule of taking bodybuilding supplements is to never ingest anything without understanding what it is and how it will affect you. However, the following five supplements are safe for everyone as long as you follow the guidelines for proper dosage.

1. Protein – 

Protein is the leading nutritional supplement for bodybuilders, and it should make up about 20 percent of your daily caloric intake. Some athletes prefer to push it up to 30 percent, but it’s best to stay at the minimum recommendation just to be safe. The most effective type of protein supplement is whey protein isolate, but it can be blended with soy, casein, egg or plant protein as well.

2. Branched-Chain Amino Acids (BCAAs) – 

BCAA supplements can help improve your performance and promote recovery after an intense workout. They also reduce the breakdown of healthy muscle, which leads to enhanced muscle growth. Other benefits include increased energy, power and protein synthesis.

3. Glutamine

 Glutamine is an amino acid that is primarily found in skeletal muscle, and it is an important aspect of the immune system. As a dietary supplement, it helps build muscle by reducing deterioration and maintaining the body’s levels of glutamine and glycogen, both of which are lost during workouts.

4. Creatine – 

Creatine is one of the most popular supplements for bodybuilders and athletes of all types. It has been the subject of numerous scientific studies that show it improves performance when engaged in intense activities, such as strength training. It can help you lift heavier weights for a longer amount of time, and it gives your muscles a fuller appearance.

5. Fish oil

 Fish oil benefits the body in several ways by introducing high levels of omega-3 fatty acids, primarily DHA and EPA. These fatty acids are not produced by the body, so they need to be obtained from outside sources, such as fish, eggs, flax seeds and walnuts. It is extremely helpful no matter whether your goal is to increase strength, burn fat or do both. A few of the benefits it provides include improving cognition, heart health, joint health, skin and vision.

Daily Supplement Schedule

Protein, glutamine, creatine, BCAAs and fish oil can be safely taken by most people according to the following schedule. However, it is advised to consult your physician before taking any dietary supplement.

  • BCAAs – 5 grams
  • Glutamine – 5 grams
  • Fish oil – 3 grams

  • BCAAs – 5 grams
  • Glutamine 5 grams
  • Creatine – 5 grams
  • Whey protein – 20 grams

  • BCAAs – 5 grams
  • Glutamine – 5 grams
  • Creatine – 5 grams
  • Protein – 40 grams

  • Fish oil – 3 grams
  • Glutamine 5 grams
  • Casein protein – 30 grams

If you stick to this daily routine, you’ll see gradual improvement in your body as well as your workout performance. Once again, if you have any questions regarding certain supplements, please contact your physician or nutritionist.

In-Depth Monster Mix Review

What is Monster Mix & How Does it Work?

In the world of bodybuilding supplements, there are a lot of products that fail to deliver on the claims they make. We’ve gone through dozens of products in hopes of increasing our strength while cutting fat and adding lean muscle. In the end, most products only deliver unwanted pounds to our belly. In hopes of a solution, we decided to try out Monster Mix, a unique protein powder blend created for bodybuilders. Let’s take a look at what we found.

Monster Mix is a premium whey protein powder from the experts at Applied Nutritional Research. The powder is designed to help bodybuilders achieve lean muscle mass, boost testosterone and achieve new levels of strength.

Based on university research, Monster Mix blends 17 ingredients into a powerful formula that is unmatched in the market. Unlike other competitors like MuscleTech or BSN, Monster Mix will not add on unwanted fat and calories. It’s able to achieve these results with help of anabolic agents like clenbuterol, beta-agonists, and insulin.


The one-of-a-kind protein powder includes the following ingredients in each scoop:

  • Whey protein
  • Creatine monohydrate
  • L-Glutamine
  • BCAAs
  • Tongkat Ali root extract
  • Tribulus Terrestris
  • Glucosamine
  • Essential fatty acids
  • Rhodiola rosea extract
  • Alpha lipolic acid

The blend has been studied by Russian scientists and tested on athletes, who saw improved recovery times, increased testosterone and more.

Directions for Use

Mix 2 scoops with your favorite liquid. We prefer to use water, but milk or juice work as well. Take after a workout for best results.


For those looking for a lean muscle mass builder, it’s clear that Monster Mix outperforms the competition. Users have experienced significant strength gains in a short period of time. Better yet, they’ve been able to pack on lean pounds and shed fat. If you’re serious about bodybuilding, it’s time you ordered Monster Mix.

Kenya Reserve White Matcha Tea Review

Kenya Reserve White Matcha Tea Review

Tea is a staple in the lives of many people around the world. From London to Saigon to Los Angeles, people are drinking this wonderful beverage at every hour of the day. Some drink it for the caffeine whereas others drink tea for its nutritional benefits. For those who tend to favor green tea, you probably enjoy the taste as well as the high levels of antioxidants found in each cup. But, what if I told you that there’s another form of green tea that provides you with even more antioxidants – over double the amount of normal green tea? It’s true, and it’s called matcha tea.

What is Matcha Tea?

Matcha is a powdered form of tea that is made slightly different from other green teas. Normally, tea leaves are oxidized, fermented and then steamed. With matcha tea, the leaves are not oxidized or fermented. Instead, matcha tea leaves are steamed immediately after harvest and then ground into powder. Because they’re immediately steamed, the leaves are able to maintain high levels of nutrients normally lost in the fermentation process. The result is over 25 times the amount of antioxidants and amino acids found in green tea.

Why Kenya Reserve White Matcha?

Unlike Japanese matcha teas on the market, Kenya Reserve Matcha is specially produced in the Great Rift Valley of Kenya. Here, the tea leaves grow at an altitude of 6,500 feet above sea level under the warm Kenyan sun.

Because they’re grown at such a high altitude, the tea leaves are able absorb a higher level of antioxidants than other matcha teas. Studies have shown Kenya White Matcha Tea to contain double the amount of polyphenols of other matcha teas.

Further, Kenya Reserve only comes from the best tea leaves in the crop. Only the youngest leaves are chosen for production and then carefully grounded down to create a smooth consistency in every cup.

What are the Health Benefits?

  • Boosts Brain Power: Kenya Reserve contains five times the amount of the amino acid, L-theanine, compared to normal green tea. This key ingredient has been found to boost brain activity and improve concentration. Further, it reduces the effect of caffeine, helping you remain calm throughout the day.
  • Burns Fat: As already mentioned, Kenya Reserve contains a high level of polyphenols, over 25 times the amount of regular green tea. This is an important natural ingredient for weight loss, as studies show polyphenols help boost your body’s metabolism. Those who consumer Kenya Reserve on a daily basis are turbo charging they’re fat-burning activity. Some customers have lost over 20 pounds in 3 months!
  • Prevents Cancer & HIV: Matcha tea is rich in the antioxidant, Epigallocatechin gallate (EGCG), which studies show helps prevent cancer, HIV and other diseases when taken daily.
Ultimately, the natural power of Kenya Reserve White Matcha Tea cannot be found anywhere else. If you’re looking to boost your daily brain function or want to lose a few pounds, Kenya Reserve gives you these results naturally. Order yours today to begin experiencing the many benefits of white matcha tea.