![]() ![]() It's even been demonstrated that creatine supplementation in females may lead to significantly increased strength in as little as five weeks. The central premise behind creatine supplementation is that an increased concentration of creatine will increase the availability of phosphocreatine (PCr), an energy-producing substrate that can improve performance during high-intensity exercise. To minimize any potential weight gain and water retention, I recommend taking 3-5 grams per day for a period of at least 28 days. I can't tell you how many times I've had to listen to a guy at the gym brag about how he took creatine and instantly gained 10 pounds of muscle. You may be under the impression that creatine leads to weight gain. They will, however, increase you gym performance and help you get you beach-ready. Don't fret-these supplements won't have you looking like you're ready for Muscle Beach in Venice. Women should train their muscles just as often as men-do you think Jen Jewell got the body she has by skipping the weights? Not even a chance. In order to achieve positive adaptations to your muscles, you must first break down the muscle by undergoing a mechanical stress (lifting weights) and then rebuilding the muscle (protein synthesis). ![]() The zones vary in the number of reps and intensity of the exercise. When it comes to resistance training, there are three main training zones: 2 As a bonus, protein powders are easy to consume while on the go and provide a high-quality, easily digestible, rapidly absorbed protein source. 1 Simply adding an extra 20 grams of whey protein per day has been shown to increase fat loss over a placebo. Increased protein consumption is associated with higher rates of satiety (feeling of fullness) and thermogenesis (energy expenditure). If your goal is to lose fat, make protein your priority. ![]() Before you add another day of cardio or ditch your beloved cheat meal, consider adding in one of these well-supported supplements to help you with your weight-loss goals. You've put in long hours hitting the weights and becoming BFFs with the treadmill in order to shed those final few pounds for your upcoming beach vacation. You're not going to find a magic pill to help you shed those last few pounds of unwanted body fat or get you to your ideal physique overnight, but adding these research-backed supplements to your current plan will help get you beach ready in no time! Trim the Fat However, they can also give you that extra boost in the gym you may be looking for. Supplements, as the name suggests, are there to supplement an already-dialed-in training and nutrition plan. If the word "supplement" conjures images of your face atop Arnold Schwarzenegger's physique, don't worry women produce significantly less testosterone than their male counterparts. Now that your training and nutrition are on point, it's time to take your transformation to the next level! With bikini season right around the corner, there's no better time to pump up your lean-mass gains and accelerate your fat loss with these powerful supplements! All right ladies, you've been absolutely killing it in the gym the past few months, you haven't missed a day of your training plan, and you've become an expert in counting macros. ![]()
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