These are the supplements I generally recommend to my athletes and personal training clients. First sources in Iceland, then examples from iHerb. Iceland BCAA’S https://perform.is/product/bcaa-411/ Glutamine https://vaxtarvorur.is/vara/l-glutamine-supremium-lab/ Creatine https://vaxtarvorur.is/vara/creatine-monohydrate-550g/ Alanine https://vaxtarvorur.is/vara/beta-alanine-carno-rush-80-mega-caps/ Astazan https://m.facebook.com/photo.php?fbid=10219658573565774&id=1559851162&set=a.1220890853302&source=48 PS if you mention that you’re my client, you should get discounts at Græn Heilsa and vaxtarvorur.is. IHerb: https://www.iherb.com/pr/SAN-Nutrition-BCAA-Pro-Reloaded-Berry-Pomegranate-4-oz-114-7-g/80359 https://www.iherb.com/pr/Body-Fortress-100-Pure-Glutamine-Powder-10-6-oz-300-g/61412 https://www.iherb.com/pr/Now-Foods-Sports-Creatine-Monohydrate-Pure-Powder-8-oz-227-g/4589 https://www.iherb.com/pr/Now-Foods-Sports-Beta-Alanine-Pure-Powder-17-6-oz-500-g/10940 … Continue reading Supplement List for my Clients
The HCLF (or High Carb Low Fat Whole Foods Plant Based Diet) dietary approach has proven itself over and over again. It will improve health markers, enable folks to lose weight and keep it off indefinitely while eating plentiful and feeling and looking great. Eating more plants and less meat and other animal products isn’t … Continue reading HCLF aka High Carb Low Fat Diet
Question: Asking the coach a question. (you can publish it) how do you improve cardiovascular fitness such as stamina in an anaerobic state? The kind of explosive exercise that make you want to pass out and throw up at the same time. Thanks! (you can reword it too of you want) I recently took a … Continue reading How To Improve Anaerobic Capacity? Try the True Tabata Protocol!
Question: Hi Mark! I have a question regarding the long term usage of some supplements that i have started taking for weight training. They are legal plant based steroids produced by a company called BioSync in South Africa. One is called ‘Testo Boost’ and the other is called Nitro CX-4 . They have produced great … Continue reading Are Testo Boosters and Steroid-Like Supplements Safe?
If you’ve been reading my site for any time at all you’re probably aware there’s two key supplements I recommend to all my athletes, and to anyone who trains hard in the gym and/or plays hard on the pitch. Those two are BCAAs (branched chain amino acids) and L-Glutamine. Take 10 grams each, BCAAs before … Continue reading An Ultra Anabolic Ninja Tip
Today’s Question: You should write an article on how much water one should drink in the morning. I usually drink about 1 liter. It depends on if I’ve been to practice the night before. If I don’t, my day is pretty much messed up. Trying to catch up on body fluids. If I don’t drink … Continue reading How Much Water Should an Athlete Drink Each Day?
Today it’s personal trainer James McCarthy asking several questions in one, all on Plant Based Nutrition…enjoy! Q: Hey Mark, You mentioned about vegans having higher testosterone, what would be in a vegan diet that keeps testosterone high? As I’ve always been told that fats predominantly saturated eg coconut oil are or egg yolks, butter etc … Continue reading A Few Questions on Vegan Nutrition and Performance
Cortisol is the stress hormone. It can store fat, waste muscle and age the brain. Not good. But there’s two sides to the thing: you need it to get you going in the morning. You want some during training or competition. And it can even burn fat, under the right circumstances. Read on… The ‘Hormonal … Continue reading Cortisol Timing: When this Hormone Makes You Fat and When Lean.
Today’s Question: What kind of training or exercises would you recommend for someone who wants to lose weight? Answer: OK first of all: as far as both health and body composition are concerned, diet is everything. Literally 99% plus. Think about it; Even the best fat burning training won’t do you much good if the … Continue reading What are the Best Fat Burning Exercises?
Today’s Question: I want to add abs to my body…should i totally avoid sugar and sugar items and which supplements should I take in? Sumit Answer: Hi Sumit, it’s definitely a good idea to avoid processed sugars, candy and soft drinks. Having said that, natural sugar found in fruits -and to some extent in vegetables- … Continue reading Should I avoid Sugar to get Abs?
Today’s Question: Hi Mark, I would like to do whole body routines circuit style, mixing body weight training with some weights as well, for example: push ups, chin ups, burpees, squats/shoulders military press (with dumbbells), mountain climbers, jumping jacks, lunges (with dumbbells), high knees running in place, planks, dips, crunches and any other exercise that … Continue reading How many Times a Week Should I Workout?
Today’s Question: Dear Mark, My congratulation for your blog: the best fitness blog on the web! I would like to ask you the difference between weight lifting and body weight training. Apart the obvious (!) can we compare lifting low weights (without the goal to add mass) with the body weight? I know that the … Continue reading Body Weight vs Weight Circuits: Which is Better?
We all keep hearing how omega-6 is bad and omega-3 is good, and how your ratio of 6 to 3 should be like 3:1 or lower. This seems to be fueling a whole industry of wonder supplements, supposed to do just that: adjust our ratio of omega-3 to 6. What if… it were as easy … Continue reading A GOOD Omega-6 Fatty Acid to Manage Inflammation?
Iceland is clean and pure, perhaps the cleanest place on earth. The spring water is fresh, the air crisp, the land and food fantastically unsoiled. The people are full of energy, working and training hard, athletes here are strong. But, even so…there are times when you want to -need to- take it a little easy. … Continue reading Recovery and Relaxation