Legal Enhancement Substances to Build Abs

Exercise is the best muscle enhancement. Any supplements that help build muscle are useless without exercise.That being said, there are quite a few that help your workout last longer and/or to be more effective.

Creatine
 Is a legal way to fuel form your muscles. It leads to increased strength, but also causes your body to retain water. For best result, take 5 grams directly before training (some are after training), either as a chewable table or in a protein shake. Try Dymatize Micronized Creatine. It is processed to an extra fine ensuring proper dispersion and purest Creatine available, giving you the ultimate in muscle energy production. (Dymatize should pay me for giving a good word for their product! haha)

L-Carnitine
Transport the fatty acids circulating in you body your cell called mitochondria (power plants of your cell) and optimizes your metabolism. for best result take 1-1.5 grams on an empty stomach. Try L-Carnitine Supplements from Healthy Options.

Amino Acid
Contain pure Lactalbumin hydrolsate, a high-quality lactoprotein with amino acids that are quickly absorbed in liquid form. Try Amino Fuel from health & beyond.

Protein Powder
Have it immediately after training in a shake. It's great for recovery or as a snack. Is very important because your body would use that protein to build up the new muscle tissue. I would like to focus on Whey Protein, since this one has a big impact mostly on weight training.

When it comes to choosing a whey protein supplement that's right for you there are two main things you need to take into consideration budget and quality. As stated above, there are 3 main types of whey protein available:

1. Whey protein isolate - the most pure form of whey protein
2. Whey protein concentrate - not as pure, slightly higher fat & lactose
3. Whey protein blend - a mixture of isolate and concentrate

Obviously, the more pure and high quality the product the higher the price tag. This is why whey protein isolate is the most expensive form of whey protein. But you get what you pay for, pure whey protein is literally zero fat, zero carbs and zero lactose. It's the highest quality protein and will give you the most protein per serving with the least amount of calories. So if you have the money to spend, when protein isolate is the best quality protein available. Try ON 100% Whey Protein.
 
I wouldn't say there was just one product that's better than all the others because it depends on what you want. If you've got enough energy, you probably wouldn't need the Ribose or L-Carnitine; if you eat a lot of protein, you probably wouldn't need the extra whey; etc.

Again, This is just only a supplements, its much better if you do practice natural or balance diet in getting good shape. try boiled eggs. hahaha. :) PEACE OUT, Guys! Good luck and I hope I helped!

Stretching: When and How?

When and how should I stretch properly for exercise?

Stretching helps a lot before engaging in any physical activity because it loosens muscles and helps avoid muscle cramps. I always spend 10 minutes stretching before I exercise because if I don't my joints hurt so bad. Stretching releases a lubricating substance from the cartilage within the joints and this helps keep the bones from scraping each other. I'm gonna share to you some points that I have got during my research. Check it out, guys! Peaceout!

Athletic Sports:
Before: 15 minutes warm-up
After: Stretch legs, chest. neck. and any other trained body parts after your cooldown. if you stretch directly after using the muscles, you'll slow down recovery.
How: Dynamic or static. Dynamic should be seesawing movements. Make sure you hold each stretch for 10 seconds.

Running:
Before: Not necessary to stretch prior to the activity.
After: Run/trot for five minutes while shaking out your muscles. After showering, stretch your legs, chest, and neck. your body reacts best to stretching 1-2 hours after running.
How: Dynamic or static but be gentle. :)

Swimming:
Before: Move your joints in large, wide movements without overexertion. Arm circles get the joint fluid moving in your shoulders, but stretching the chest decreases performance.
After: Breaststrokers, freestylers and butterflyers should counterstretch, backstrokers shouldn't. Stretch your forward shouder muscles, because otherwise the curve of the thoracic spine increases and can lead to poor posture.
How: Dymanic or static but keep it short.  

Remember above all else: stretching should never hurt. It should feel good, and be held for 20-30 seconds while breathing deeply. I prefer to keep long pants and long sleeves on to maintain my muscle's warmth just to be sure not to pull anything. You might sweat a little more, but you have to take a shower anyway, so enjoy the extra sweat!

1 week of "Serious Mass" how serious it is?

If you want some serious gains do not take it right before or after working out. Only take this product right after you wake up and before you go to sleep. The proteins get distributed evenly all over your body at night.
Based on my experience, this product makes you go to the restroom a lot though but works wonders for hard gainers. I've been taking this for about 1 week in a half almost 2. So far I've gained few pounds, yeah the taste isn’t the best but you can take it, the scoops are big and then you should mix it with like 26 oz of milk sometimes it’s a bit hard to get down but other than that its great. 50 grams of protein per serving! Start of with a half of serving and move up to regular serving within a week for smooth transition! Enjoy and get ripped!