Creatine is a popular supplement for bodybuilders and athletes. It is said to improve muscle strength, power and endurance. But does it really work? And are there any risks associated with taking it? Let’s take a closer look at this supplement to see if it’s right for you.
Creatine is naturally occurring in red meat, chicken, turkey, and seafood, so if you have a diet that is lacking in these departments, supplementing creatine might benefit you even more.
Creatine is one of the most well studied, if not THE most studied sports supplement in history. It helps with strength outputs, increases intra-cellular water, helping increase the look of someone’s physique, and will even slightly help increase muscle growth.
I get a lot of people, especially females, worried about creatine, because of horror stories their great aunt twice removed told them when she took this crazy supplement. But just like all of the other fitness advice and stories that she told you, she’s wrong…again. Creatine will not make you look bulky, it will not cause you to grow facial hair, you’re not going to break out with pimples all over your face. The actual drawbacks to creatine that have been noted in studies are stomach issues and nausea because of too much being taken at once (much higher of a dose than I would recommend.
Creatine Monohydrate is the most widely found and sold version of creatine, many other versions have come and gone with their own hyped up marketing behind them, but monohydrate has been around for years and it seems has continued to be the king.
HOW DO I TAKE IT!? You can begin taking 5 grams of creatine monohydrate daily, many preworkout or intraworkout supplements even have creatine in them. The timing of creatine does not matter, despite many people trying to say it has to be perfectly timed pre workout to have any effects. The creatine simply builds up in your system over time.
All in all, if you are looking for that extra little boost in the gym, maybe creatine is what you’re looking for!!
As always, if you have any questions, please feel free to email me at chrismtraining@gmail.com or direct message me on Instagram at https://www.instagram.com/christopher_melancon/?hl=en
Author: Christopher Melancon
Just CAN’T lose weight?
These days, a lot of people come to me for help (over 300 since I started really pushing online coaching in 2020. They say they’ve done everything in their power to lose weight and the scale just isn’t moving. A lot of times, its because they actually don’t have the slightest clue on what to do as far as nutrition, then go spend hours in the gym to no avail.
This is because they do not measure their food, and get in adequate amounts of micronutrients as well as macronutrients.
However, sometimes, there is a true problem, I’ll put them on a plan, and things really don’t move, when they’re on a protocol that should be working. In that case, I’ll have the client get bloodwork and usually uncover some symptoms of metabolic compensation and hormonal disfunction. Metabolic compensation is when your body’s hormones are not working properly and it can cause problems with how your body handles energy. In my experience, I would say that a fair amount of women have this problem because they have chronically dieted and pretty much starved their body. I do see this in men, however, the truth is that women are way more likely to experience these problems and they can be a lot worse.
If you are stressed out a lot (which it seems everyone is these days), it can cause problems. Your body produces more cortisol in response to the stress, and if you produce too much cortisol, it can mess with your hormones. Cortisol uses progesterone to make more cortisol, and if there is too much cortisol, then progesterone gets used up and you can run out of it for other hormones. You need progesterone to create DHEA, which in turn creates testosterone. Testosterone is important for things like muscle growth and strength and WEIGHT LOSS.
If someone has high cortisol levels, low progesterone levels, and low testosterone levels, it is likely that they will also be estrogen dominant. This can cause many problems, such as difficulty losing body fat. Additionally, this can also lead to thyroid dysfunction as the thyroid starts to down-regulate due to the disturbances. This does not always occur, but I’ve seen it frequently enough to notice the pattern.
An athlete with these hormonal imbalances will likely have difficulty losing weight and burning calories due to the fact that they are in full metabolic compensation. Additionally, their body will be more sympathetic dominant and they will have difficulty sleeping correctly. They may also be insulin insensitive and hold water, giving them a “puffier” look.
WHAT DO I DO!?
Most importantly…and its going to sound very counterintuitive, you need to REST. Your likely absurd amount of training and cardio needs to be pulled back to 2-3x weekly, with your effort level being submaximal. There are many supplements that will also help you along this journey, and calories must be slowly raised. You will notice you will slowly begin to feel “normal” again. This is not a change that is going to happen over night, but eventually you will be where you need to be!
Are you ready to change your life and get back on track? Email me at Chrismtraining@gmail.com or text me at 225-916-1751 -Coach Chris.
Seem to be stuck? It MIGHT be your Thyroid!
What is the thyroid and what does it do? Though it’s small, this gland has a big job: producing hormones that regulate your metabolism. Metabolism is the process by which your body turns food into energy. Within the thyroid, there are two types of thyroid hormone: thyroxine (T4) and triiodothyronine (T3). Most of the hormone produced by the thyroid is T4, but T3 is the more active form. T4 is converted to T3 in various tissues throughout the body, including the liver and muscles.
The thyroid produces these hormones in response to a hormone called thyrotropin (TSH), which is produced by the pituitary gland. When levels of T3 and T4 begin to drop, the pituitary gland responds by releasing more TSH. This increase in TSH then stimulates the thyroid to produce more hormones. In addition to regulating metabolism, thyroid hormones also play an important role in growth and development. For example, during pregnancy, levels of thyroid hormone rise in order to support the developing baby.
While most people have a healthy thyroid, some may develop problems.
The signs that your thyroid isn’t functioning properly: There are a few different ways to tell if your thyroid isn’t functioning properly. One common sign is unexplained weight gain or difficulty losing weight despite making dietary and lifestyle changes. You may also experience fatigue, constipation, dry skin, hair loss, or mood swings. If you notice any of these changes, it’s important to talk to your doctor as they may be signs of an underlying thyroid condition.
How to support your thyroid health: There are a few things you can do to support your thyroid health. First, make sure you’re getting enough iodine in your diet as this is essential for Thyroid hormone production. You can get iodine from seafood, seaweed, and iodized salt. You should also make sure you’re getting enough selenium as this is an important mineral for thyroid health. Good sources of selenium include Brazil nuts, tuna, and eggs.
Lifestyle changes you can make to improve your thyroid health: In addition to dietary changes, there are a few lifestyle changes you can make to support your Thyroid health. Exercise is important for overall health, but it can also help to improve Thyroid function. Stress can have a negative impact on the Thyroid, so finding ways to manage stress is important. Meditation, yoga, and deep breathing are all great ways to reduce stress. Finally, get plenty of restful sleep as this is crucial for Thyroid health.
Supplements that can help support thyroid health: If you suspect your thyroid isn’t functioning properly, there are a few supplements you can take to support Thyroid health. Nuethix Labs is my preferred brand for Thyroid Support… here’s a link: https://nuethix.com/collections/hormonebalance Make sure you use COACHCHRISM at check out to get some money off!
Making dietary and lifestyle changes can go a long way in supporting Thyroid health. However, if you suspect your thyroid isn’t functioning properly, it’s important to talk to your doctor as there may be an underlying condition that needs to be treated.
If you found this article helpful, please share it with your friends and family! Thyroid health is something that isn’t talked about enough and I’m hoping this article will help to open up the conversation. Thanks for reading!
Do you have any further questions about Thyroid health? Feel free to email me at Chrismtraining@gmail.com or DM Me at @Christopher_Melancon on Instagram!
The Incredible Benefits of L-carnitine for Fat Loss
No, I’m not here to sell you a dream, or a new Fit Tea like your high school friend, Cindy, on Facebook.
Do you want to lose weight? If so, you may be interested in learning about the benefits of L-carnitine. This nutrient is essential for fat loss and can help you reach your goals faster. In this blog post, we will discuss the many benefits of L-carnitine and how it can help you achieve your ideal body composition.
L-carnitine is a nutrient that is essential for fat loss. It helps the body to use fat for energy, which can help you lose weight faster. L-carnitine also has other benefits, including:
– improved heart health
– reduced inflammation
– better brain function
Okay, so onto fat loss.. What does L Carnitine do?
L-carnitine helps to transport fat into the mitochondria of cells. This is so that the fatty acids can be used as fuel and generate ATP. L-carnitine does this work both when you exercise and rest, but research has found that it is especially effective during intense exercise.
If you don’t have enough carnitine, your body can’t use most of the fats in your food. This is a serious medical condition that can lead to muscle weakness, stunted growth, and other problems. That’s why carnitine is considered a “conditionally essential” nutrient: Your body can produce it, but if you don’t produce enough, you might get sick.
Dosing…How much should you take?
There are three routes that L-Carnitine has been studied. Orally, Liposomally, or Intramuscularly. For Oral administration, because you only absorb ~10-20% of the L-Carnitine, it is recommended you take 2 grams. If you are going with a version that has been altered to be more bioavailable Liposomally, you can take ~600mg. If you are going to inject L-Carnitine, you can take ~400mg.
Anything else?…Don’t forget the carbs!
L-Carnitine is most effective when taken with insulin. So if you decide to take L-Carnitine, take it with your pre-workout meal before you go to the gym!
Looking to buy L-Carnitine?
You can head over to Nuethix Formulations and grab it here: https://nuethix.com/collections/performance/products/liposomal-l-carnitine
Make sure you use code: COACHCHRISM for some money off!
The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this web site is for general information purposes only. Christopher Melancon makes no representation and assumes no responsibility for the accuracy of information contained on or available through this web site, and such information is subject to change without notice. You are encouraged to confirm any information obtained from or through this web site with other sources, and review all information regarding any medical condition or treatment with your physician. NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS WEB SITE.
The information provided on this website does not, and is not intended to, constitute legal advice; instead, all information, content, and materials available on this site are for general informational purposes only. Information on this website may not constitute the most up-to-date legal or other information. This website contains links to other third-party websites. Such links are only for the convenience of the reader, user or browser.
The Dangers of Chronically Elevated Cortisol: Why You Should Be Concerned
Nowadays it seems that people are always on the go, and although they may not always have time for themselves, they should make time to learn about the dangers of chronically elevated cortisol. This hormone can have a seriously negative impact on their health and well-being, so it’s important to be aware of the risks. By knowing what to look out for, busy everyone, no matter how busy, can take steps to maintain healthy cortisol levels and stay healthy and happy.
There are two adrenal glands. They are located just above the kidneys. Each adrenal gland is made up of two parts: the inner medulla, which produces adrenaline, and the outer cortex, which produces cortisol and aldosterone. Aldosterone is a steroid hormone that is important in salt/water balance and blood pressure. Cortisol and other glucocorticoids are secreted in response to stimulation of the adrenal glands by adrenocorticotropic hormone from the pituitary gland.
So, what are the dangers of chronically elevated cortisol? One of the most significant risks is that it can lead to weight gain. Cortisol is known as the “stress hormone” because it’s released in response to stressful situations. When we’re stressed, our bodies go into “fight or flight” mode, which means that we’re preparing for a physical threat. This increases our heart rate and blood pressure, and also causes us to release glucose into our bloodstream so that we have energy to fight or flee.
If we’re constantly stressed, however, our bodies remain in this state of high alert and cortisol levels stay elevated. This can lead to increased appetite and cravings for high-calorie foods, as well as insulin resistance.
Here are some supplements that can help lower your chronic elevated cortisol levels.
Magnolia Bark– 250mg 3x daily
Theanine– 200mg daily
Epimedium– 1,000mg daily
Phytosterols– 200 to 300mg, including 60-120mg of beta-sitosterol.
Do you have any questions? Feel free to email me at Chrismtraining@gmail.com or message me on Instagram at Christopher_Melancon.
The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this web site is for general information purposes only. Christopher Melancon makes no representation and assumes no responsibility for the accuracy of information contained on or available through this web site, and such information is subject to change without notice. You are encouraged to confirm any information obtained from or through this web site with other sources, and review all information regarding any medical condition or treatment with your physician. NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS WEB SITE.
The information provided on this website does not, and is not intended to, constitute legal advice; instead, all information, content, and materials available on this site are for general informational purposes only. Information on this website may not constitute the most up-to-date legal or other information. This website contains links to other third-party websites. Such links are only for the convenience of the reader, user or browser.
The importance of Vitamin D and how it affects your health!
Did you know that Vitamin D is important for your health? It’s true! Vitamin D is essential for strong bones, a healthy immune system, and more. In this blog post, we will discuss the importance of Vitamin D and how it affects your fitness and overall health. We’ll also provide tips on how to get more Vitamin D into your diet. So don’t miss out – read on to learn more about Vitamin D!
There was a lot of hype around vitamin D whenever COVID began, and the fact that people with low vitamin D levels were experiencing more severe cases of COVID-19. This brought it into the mainstream media for a minute, but interest seems to have waned again. So its time for a quick refresher course!
Vitamin D
- Reduces systemic inflammation
- May raise your natural testosterone levels
- Aides your immune system
- Is Neuro-protective
- May prevent depression
- Promotes calcium absorption and maintains a proper calcium vs. phosphate balance which is good for ya bones
How do you get Vitamin D? The best way to get Vitamin D is from the sun. When your skin is exposed to sunlight, it produces Vitamin D. However, not everyone can get enough Vitamin D from the sun. ..If you live in a cold climate or if you have dark skin, or you just happen to spend too much time inside (like most of us do), you may need to take supplements. If you are going to supplement Vitamin D, you can supplement up to 5,000IU safely, with the outer ‘safe’ range being 10,000 IU daily in certain cases. Science has not shown that our bodies ‘care’ where we are getting the vitamin D from whether it is sun exposure or through supplementation. So next time you’re at your local grocery store, don’t pass up this effective and VERY cheap supplement!
Do you have any further questions? Feel free to email me at Chrismtraining@gmail.com or DM Me at @Christopher_Melancon on Instagram!
Fitness and Finances: What will your first bodybuilding show cost?
So you’ve decided that you want to be a competitive bodybuilder, that’s awesome. Let’s get down to a topic that many competitors aren’t aware of, the costs of competing. I am going to focus on the NPC as it is the most competitive and respected organization.
A great starting resource is obviously the NPC’s website itself. https://npcnewsonline.com/
There are unavoidable costs that you are going to incur when you compete in your first show. I will start with men because they are cheaper due to not having to do makeup,hair, and a special suit.
MEN:
NPC registration Fee: $135. This fee is required yearly to compete in any NPC sanctioned show.
Show Entry fee: $90-120 (per category). Depending on your experience level and age, you might be able to compete in tons of categories at your first show. Each category you enter will have an entry fee. Many promoters will give you a discount for entering multiple categories. These fees will vary from state to state and even promoter to promoter within the state.
Hotel: $90-300 (per night). This is another category that is going to have a lot of variance depending on the time of the year, individual city, and demand. It is highly advised to stay at the host hotel so that you do not run into traffic or trouble that will make your first show more stressful than it needs to be.
Tanning: $120-150. The promoters of the show will provide the individual tanning company’s information to you, but this is the normal price range that I see tanning run. Some more experienced competitors will do their own tan, but I advise all of my clients to just go with the tanning people on site. This takes a way a lot of stress and saves you the awkwardness of looking way different than the other people around you.
Competition Shorts: $30-80. Depending on your category you will have to get either a bodybuilding (speedo like) suit, black mid cut briefs, or boardshorts that sit right above your knees.
WOMEN: Ladies, I hate to say it, but for you, this endeavor is going to hurt the pocketbook a little bit more. Along with the above, we have to take into account your hair, makeup, heels, and suit.
Competition Heels: $50-100. You don’t have to do anything too fancy, clear heels that have an appropriate level heel are fine!
Competition Suit: $300+. Your bikini can range from $300-$1000+. The fit of your bikini can make or break how your physique looks on stage, so borrowing a suit may not be the best option. This is not one of the areas you want to skimp on, because all of your hard work depends on what the judges can see for the short time that you are on stage.You can also buy an affordable plain suit, then add the bling yourself to offset costs if you know someone that will do it for you.
Hair: $50-100+. Your hair can be done on your own, however, the onsite makeup person can help with this. This is another one of the areas that really does matter because the judges will only see you for a short time.
Stage Make-up: $100-150+. Your makeup must be very dark to match the tan. Having a professional do it is nice for a perfect match. I do not recommend competitors doing their own makeup unless they have practiced tirelessly on the skin tone that they will be the day of their show. The promoters of the show will often provide contact information for the ‘official’ hair and makeup artist for the show.
As you can see, the costs of competing can quickly add up if you are unaware before you start! Posing and Diet coaches were not included in this rundown because that is another area where prices can widely vary!
If you have any questions, please do not hesitate to shoot me an email at Chrismtraining@gmail.com or DM me on Instagram @Christopher_Melancon
Caffeine: The Secret to Exercise and Weight Loss Success
It’s no secret that caffeine can give you a boost in the morning, but did you know that it can also help you during your workouts? Caffeine has been shown to improve athletic performance, increase endurance, and even promote weight loss. In this blog post, we will discuss the benefits of caffeine during exercise and weight loss. We’ll also provide tips on how to get the most out of your caffeine intake!
Caffeine has been shown to help endurance and strength as well as having strong appetite suppressing effects. It has also been shown to increase fat burning!
Caffeine can be consumed through coffee, tea, or supplements like caffeine pills. There are also some foods high in caffeine such as dark chocolate and cocoa powder. Caffeine is a natural stimulant that has been shown to improve athletic performance by increasing endurance during exercise; improving strength and power output at higher intensities of exercise. Caffeine has been linked to lower risks of Type 2 Diabetes, Heart Disease, and Degenerative Brain diseases.
When consumed in moderate doses (200-300 milligrams), caffeine can provide these benefits. Consuming too much caffeine can lead to side effects such as anxiety, restlessness, and insomnia. It’s important to find the right dose for you. Your total caffeine dosage for the day should not exceed 6mg/kg of your body weight. (Take your body weight and multiply it by 6)!
For training purposes, take it anywhere between 30 to 60 minutes, as it takes ~30-70 minutes to reach its peak amount of stimulation.
Finally,
-Start small and gradually increase your dose over time. This will help you find the right amount that works best for you.
-Avoid drinking caffeinated beverages late in the day. Caffeine can interfere with sleep quality if consumed too close to bedtime.
Tips to get big for the holidays!
1. Slow and steady wins the race here. We can’t just force feed hypertrophy. Increase calories sufficiently to get the scale moving. The faster you gain, the higher percentage of that new weight will be adipose fat tissue that we’ll just have to get rid of later.
2. If it’s not broken, don’t fix it. As long as you’re able to continue progressing with core movements, It’s hard to see a legitimate reason for removing an exercise after 6-8 weeks that you’re still progressing on. If you’re getting stronger and refueling your body in the proper manner, the muscle growth will follow.
3. This might be a more appropriate time to introduce intensity techniques into some movements – Your recovery and work capacity is increased from the extra food. Don’t be afraid to throw in drop sets, supersets, running the rack, etc.
4. Monitor your fasting or PP blood glucose levels. If they start creeping up, perhaps pull back. Insulin sensitivity is your best friend…and your insulin staying elevated over a period of time is your worst enemy. Play it smart and put your health first. You can cheaply grab your starting values for fasting insulin, fasting glucose, and HbA1c for $30-40 dollars from Life Extension or other sites.
5. Keep up with a relatively moderate number of daily steps (or your preferred form of cardio) Somewhere in the 7-8k step range can be appropriate, although I like clients to end up around the 10k mark. This is related to the previous point regarding blood glucose. This can help extend a gaining period but more importantly help keep other health markers where they should be!
6. Protect your gut and digestion. No, this doesn’t mean taking random probiotics and drinking kombucha. Your body can’t use what nutrients you aren’t actually properly digesting and assimilating. This total overall increase in calories means more total work for your GI. Respecting food quality thresholds is the big step one for this. Prebiotic foods, targeted probiotics, and digestive enzymes are things to look at on this front.
7. This is the time to really enjoy food! When many people are dieting they’ll have to cut out some of their favorite foods. Maybe date nights can shift from sushi and Mediterranean to Italian, burgers, and the types of meals that are inherently higher calorically. Autoregulation is much more forgiving on goals going UP as opposed to goals going DOWN.
Need help setting up your own bulking plan? DM ME!
How Fast Should I Be Losing Weight?
I have many clients come to me and they want to lose a LOT of weight in a LITTLE amount of time. I tell these clients all the time that not only is their goal not realistic, it is downright not healthy. There are many downsides of attempting to lose weight too quickly.
- You are likely to lose your hard-earned muscle that gives you shape.
- You are likely to ‘burn out’ before you’re at the weight you truly want to be at, increasing the chances of impulsive eating.
- You’re actually more likely to regain the lost weight.
- The worst possible scenario? You psyche yourself out of the whole process and end up in a worse spot than you were in before.
The first is possibly the worst of all, many do not realize the downsides of losing their hard- earned muscle. It can:
- Decrease your Resting Metabolic rate (now you burn even less calories)
- Increase your likelihood of being injured
- You’ll start to have a soft or “skinny fat” appearance.
So all of that being said… What is a good pace for weight loss?
Being patient and moving slowly on your journey is the best way that we can ensure long term success. Many of my clients (I am also guilty of this) are too focused on the FINAL outcome. Focus on what you CAN and WILL accomplish that week, and then celebrate your small victory and parlay it into bigger successes. Did you eat all the meals you were supposed to this week? Did you drink the amount of water that was asked of you? NICE!! A slower weight loss pace allows the client to be more comfortable and gives the body time to adjust and ensure that the loss is sustainable and something that will be able to be kept.
Scientific research shows that people who lose less than 1% of their current bodyweight are much more likely to keep that weight off, and isn’t that what actually matters? The numbers on the table below might surprise you, but some people like myself are visual learners and do better seeing it this way. I like to have my clients on pace to have them lose 1% of their bodyweight weekly because this allows them to have more than enough food and not get cranky!
Many circumstances might even require more patience. Any progress beats no progress. It is important to realize that even if you lose half a pound every week for a year, that is 26 pounds. Imagine what you’d look like next year if you kept 26 pounds off!
Are you ready to get in the best shape of your life? DM ME! Or email Chrismtraining@gmail.com