High intensity burns a lot more calories per minute, but you do it for a shorter time. High intensity also raises your heart rate to higher levels faster as well as your breathing rate. Your muscles have to work harder and you could benefit with muscle strengthening and growth.

Low intensity is done for a longer amount of time and normally you burn the same amount of calories as you do with high intensity. Your heart rate increases more slowly and tops at a lower levels. Your respiratory rate often hits the same level but the increase is slower. Your muscles are not worked as taxed with this exercise and you increase your endurance, though you don’t get gains in either size or strength.

How intensely you do your cardio exercise depends on your fitness level and experience. For example, some people can jog easily while for others it’s a high intensity exercise and some can swim while others struggle. You should measure your intensity level by your exertion level and heart rate. If you have to expend lots of energy to do the exercise for just a short amount of time and your heart rate rises fast it’s high intensity. If you can easily hold a conversation while exercising for a longer time then it’s lower intensity.

So what are the benefits of each? Any low intensity is great for those beginning an exercise program and those who have a health issue, such as heart or lung problems. You can do low intensity workouts over a long time and increase the fat you burn over that time frame. Although it’s not true all the time, low intensity workouts are usually easier on your joints. You also improve the health of your blood vessels and heart since there is a steady increase and leveling of your heart rate.

High intensity cardio is done in a short time span but burns more calories. There is muscle building potential since it works the muscles harder than low intensity. Your heart also gets stronger since it has to pump harder, but the walls of the heart may thicken. High intensity exercises are not good ideas for beginners because the cardiovascular system isn’t ready for it and muscles get sore.

Many people who want to lose fat wonder which is better for them. The best thing to do is to start out with low intensity workouts and get your body used to the work load. Slowly add high intensity workouts once in a while to keep variety and boost your metabolism. You’ll work your way up to high intensity easily this way.

The use of pre workout supplements will help you increase your capacity for a high intensity cardio session.

Before you buy any protein bars do your research. A general search of protein bars or a search for the one you’re particularly interested in will give you lots of good information. Check the ingredients and nutrition profile. You should see high quality soy, milk, or whey protein or some sort of blend of these and it should be the very first ingredient on the list. This means it’s high in protein that is good quality and the amount of protein is also high.

Sugar is used to give protein bars their flavor and the amount varies by bar. It should be no more than one third of the bar’s total carbohydrate content. Some bars use sugar alcohols in order to add a sweet taste without sugar. Fats and oils make protein bars easier to eat with a smoother texture; they also help to hold the bars together. These fats need to be from unsaturated sources and have as little saturated fats as possible. Don’t eat bars that have trans fats.

How many calories a protein bar has depends on a few things. First, the total nutritional content. There more there is of each nutrient in a bar the more calories the bar will have. Carbs and proteins are about 4 calories to a gram and fat is about 9. You can get confused when sugar alcohols are used because these count towards the carb content, but they have very few, if any, calories.

It’s important to have good mineral and vitamin content in a bar if you are going to use it to replace meals, even if just once in a while. We can get all of our needed minerals and vitamins from the whole foods that we eat. When you start using supplements you actually lose minerals and vitamins. When you are looking for the perfect protein bar make sure to remember to check the content of minerals and vitamins in the bar.

When you need a quick meal on the run, there are many protein bars you can use to replace that meal. Look for bars that have a similar nutrient breakdown to what you normally would eat. For example, if you would eat a meal that has 20 percent fat, 30 percent protein, and 50 percent carbs you should find a protein bar that is as similar as possible to that. It may not be a perfect match, but you should try to find one that is as close as possible.

A bar used simply to get extra protein rather than as a replacement meal should have lower fats and carbohydrates, especially sugar. It should be much closer to a regular protein shake and should be a supplement a meal’s protein. You can also use them to get a protein boots in between your meals or even after a workout but don’t use them for meal replacements. While the extra amino acids will be good for your muscles, you won’t get all the nutrients your body needs.

Protein bars can be very nutritional depending on what you need it for and what the nutritional profile is. Make sure the bar you choose has a third or less of its carbohydrates from sugar, has quality proteins, and unsaturated fat sources. Once you know what you’re looking for, find one that tastes great. There are bars that fit all kinds of needs and tastes, so you’ll find something for you.  Check out the best protein bars.

Squat Racks

Traditional squat racks are very simple in design. It has two uprights that have supports for a bar on top of each one. Some squat racks also have an independent stand on either side. Most squat racks come with two uprights that normally are attached at the bottom by a crossbar. Uprights are adjustable so you can put these supports at just the right height for you. These might or might not have safety bar extensions you can use for spotting. Extensions and accessories tend to be limited though there are attachments you can buy that will enhance the rack.

Squat racks are normally used for military presses, squats, and bench presses. You can do these on an incline or flat, if your supports go down low enough. You can do other lifts on a squat rack if it has safety bars that are adjustable. It is common to find dip bars on squat racks.

Power Racks

A power rack is simple but is more complex than a squat rack. A power rack has four uprights that are held together by a square frame on top and support on three sides at the bottom. It is designed for the lifter to be inside and to give a protective barrier to the lifter. Supports adjust to the lifter’s height and there are safety bars that adjust and stretch back to front on the rack. If a lifter should lose their balance, these provide additional safety. There are additional attachments you can get for more exercises to do.

The safety bars also offer additional exercises. They are a supports for weight at low levels and if you can raise them up high enough you can use them for pressing exercises you do overhead. Snatch, deadlifts, cleans, and many other weight and power lifting workout routines can be done in a power rack. It’s a great way to do squats too.

Both kinds of racks allow the lifter to get under weights and they both offer peace of mind since they give lifters safety bars. Using a rack gets rid of the need to take the weight off the ground or a very low support and getting to the right height, which helps a lifter’s back and avoids injuries. If space is a problem, the easy use, small, and adjustable squat racks make it easy to do bench presses, military presses, squats, and more in small spaces. There are more options for a power rack, which also has added safety features but takes a bit more room. Whichever you pick, a rack is a must for any home gym.

If you are looking to add to your home gym, check out the squat racks for sale at SquatRack.org.

Protein Drinks

The very first protein supplements were liver tablets, then came amino acid tablets. Those were followed by protein supplement drinks. Now protein comes in many forms. Protein Shakes are the most popular protein supplements. Shakes are easy to use, convenient, and give you large amounts of the proteins you need. Most powders come in a wide variety of flavors. Vanilla, chocolate, and strawberry are some of the most common and popular flavors. There are also more exotic flavors such as min chocolate chip, banana cream, and peanut butter caramel. Flavor isn’t the only thing you should consider when you choose a protein drink, but do make sure you like it because you’ll have to drink it regularly.

You should also think about what the drink will mix well with to have the consistency you want. There are some protein supplements that mix great with water or juice while others only mix well if you use milk. Consistencies range from chalky and gravelly to smooth milkshakes. This is due to ingredients as well as how it’s mixed. There are lots of protein drinks that claim you can mix them up easily using a shaker or a spoon but if you want to be sure everything is mixed well and there are no clumps, use a blender.

The actual protein amount in a drink is probably the most important thing when choosing a drink. Consider both the amount and type of protein. Lots of protein products that are sold today have blends that are their own special formulations of proteins. Whey and other milk-based proteins are very popular and egg proteins are getting easier to use. Egg protein drinks are getting easier to mix which is good, because in the past you had to use a blender no matter what. Vegetarians can choose to use soy protein. All three of these are easy to digest and for the body to use and they all give you the amino acids you need. What type of protein you choose really is based more on your own personal choice than anything. Some people prefer whey or soy while there are those who won’t use anything but egg proteins.

What makes or breaks a protein powder is the amount of protein it has when compared to other nutrients. Protein powders that have servings that are low in protein but high in sugar are not good choices. You should look for a powder that has lots of protein, some complex carbs, and a bit of healthy fats. The mega protein powders that offer enormous amounts of protein are very expensive and usually unnecessary. You need 18 to 35 grams of protein. Less and you could have just had a glass of milk. More than that and you’re body will not be able to process it all. If you are trying to lose weight, then you should limit your calories by limiting the carbs and fats in your protein drinks. Someone who is trying to gain weight would do well to find products with lots of healthy fats, proteins, and complex carbs (not sugars.)

The Perfect Protein Drink

The perfect protein drink depends on a few factors. While consistency and taste are important things to consider, the actual content is the most important. Too much protein and you can’t use it all and you waste your money when your body just flushes it out of your system. Too little protein and again, you wasted your money because it won’t help you. Ready to drink shakes are great when you’re on the move. To find the perfect protein drink for you, give one a try. Keep trying new ones until you find one that you like the texture and taste of. Use it for a month or so and see if you get benefits. The perfect protein drink  is a drink you can drink regularly and gives you all the amino acids you need for your muscles.

Many lifters opt for a much simpler, more convenient option, homemade workout drinks. With a little knowledge, some creativity, and a good blender, a solid workout drink can be put together right in the kitchen. There are many options when putting together a homemade drink for the workout. Flavor depends on personal taste. Consistency can be adjusted with the addition or subtraction of ingredients. Total caloric content can be adjusted, as well.

How To Make a Pre Workout Drink

To start there must be a base for the drink. Some opt to keep calories down by using water. Others go for the increased protein content of milk, while some use a fruit juice base (although this one must be approached with caution due to the high sugar content.) The consistency can be adjusted by adding ice cubes, or if using milk, by adding water. Once a base is decided on the ingredients in the drink must be chosen.

There are many options here. An inexpensive protein powder with easily digested, complete proteins can be added to boost overall protein content. A banana can be added for the potassium. Other fruits such as strawberries, blueberries, or even apples, can be added for additional vitamins and minerals, as well as flavor. Some fish oil, flax seed oil, or other essential fatty acid may be added to boost the fatty acid content and increase the benefit. Some people opt for juicing some vegetables for added vitamins and some necessary carbohydrates. This is dependent on personal preference and taste.

To increase thickness, some cream may be added. Blending the mix with ice cubes creates a frothy mixture. Blending on high speed also increases the froth. A slow mix will result in a smoother drink. If adding creatine to the drink, mix it at slower speeds to preserve the integrity of the supplement. Also, make sure the drink will be used within the hour because creatine does not sit well in liquid, and may form indigestible creatinine.

Flavor can be enhanced by adding a sugar substitute (Stevia is a great option for no calories and unparalleled sweetness.) No- or low-calorie syrups can be added, or even a small amount of chocolate or strawberry syrup. Some people find the flavor in the protein, or the fruits added, is enough flavor. Keeping the calories low enough (below 100 calories if taken with other food, or under 300 by itself) is important to avoid bloating and lethargy during the workout. The body can’t process a lot of calories at one time without reducing the energy used elsewhere. However, quality proteins and long lasting carbohydrates are important to make a complete pre workout drink. A good drink with around 250 calories may be started a half hour before the workout and sipped during the workout, along with water, to produce a staggered energy and nutrient release. This ensures adequate energy release and prompt replenishment of energy stores, along with quick repair of damaged muscles.

Home Made Pre-Workout Drinks – Bottom Line

While there are a multitude of commercial pre workout drinks, there are just as many options for homemade workout drinks. The only limit is taste and creativity. Grab a blender, throw in some inexpensive ingredients, and mix up a homemade concoction to make the supplement companies jealous.  If you are looking for buy preworkout drinks then checl out the best preworkout drinks.

What is Super Pump 250

Super Pump 250 is an NO pre workout drink mix that is designed to provide energy, focus, endurance, strength and mind-blowing pumps. Super Pump is also promoted as a potent lean mass builder and fat loss enhancer. The ingredients, although not all easily understood or explained, are similar to other formulas, with some curious differences.

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This supplement has five proprietary blends (four of which are patent pending.)

• The first, the Anabolic Signalling complex, contains the common arginine and creatine. These two ingredients are found in most NO products. However, there are also two questionable additions to this complex, salicylic acid (the active component of aspirin) and guanidino propionic acid (which may be a creatine uptake inhibitor.) It is unclear what their function is within the formula.


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• The Lipolytic/Xtreme Focus Agent is the second blend and this is a mix of agents known to lift mood, enhance concentration, improve alertness, and focus. This blend contains glucuronolactone (found in the Red Bull energy drink), caffeine, tyrosine, ginkgo biloba, vinpocetine, huperzine, Rhodiola rosea, and N-acetyl-cysteine.
• Myogenic Transcription Factor/Agonist is the third blend with many staples of bodybuilding supplementation. These include Branched-chain amino acids, Glutamine, and Tauine. Other ingredients in this formula are less obvious, such as turkesterone, choline, and citrulline.
• The fourth complex is the Insulin Secretagogue complex. It is a confusing name because not all of the ingredients influence insulin or glucose control. The cinnamon and 4-hydroxyisoleucine both have positive benefits in the glucose control department, but the other ingredients in the blend have not been shown to affect it at all.
• The final formula is the IntraSORB Rapid Absorption-Myo-Hydration Matrix. It contains bicarbonate, electrolytes, Alpha-lipoid acid, and Bioperine.

Super Pump 250 Review

Super Pump 250 does live up to its hype of providing energy for the workout and strong pumps during the workout. The fat loss claims may be a little overstated, but the increase in lean mass will eventually lead to decreased fat stores. The pump is legitimate and the caffeine rush is definite. The pump first becomes evident in the increased vascularity. It may be a little intense for late night workouts, and may lead to sleeping difficulties.

The taste is okay and the exact mixture will vary by taste and caffeine effect. The consistency is the same as most powder mixtures. The 32 calories is kind of low to sustain the energy throughout the workout and the lack of protein leaves that area lacking. It does cause some intestinal discomfort and may require a trip to the can after the first set or two.

Our Ratings

• Mind blowing pumps – B+
• Increased energy and focus – A (less let down after a long workout)
• Increased strength and stamina – A
• Cost to benefit -  A

Overall, this product has some potential, although it may be loaded with some unnecessary ingredients that do noting but add to the cost and affect absorption. It is worth a try and may be just the ticket for increased pump and super charged energy.

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White Flood

White Flood gives an even, controlled energy release with sustained energy long after the workout. It has three unique complexes that are designed to increase energy, improve blood flow, and boost strength and endurance during the workout.

• ENO Flood Complex contains AKG (arginine alpha-ketoglutarate), considered standard issue for an NO supplement. It also contains OKG (ornithine alpha-ketoglutarate) which has some strong anti-catabolic properties.


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• FlooDurance contains Beta Alanine and tyrosine. The Beta Alanine increases storage of muscle carnosine, reduces muscle fatigue, and improves high intensity performance. L-tyrosine is a precursor to many neurotransmitters, including dopamine, epinephrine, and norepinephrine.
• The Energy and Antioxidant Flood Complex contains 18 different compounds that support energy production and reduces the damages caused by damaging free radicals. Caffeine and theobromine are both stimulants, while the addition of electrolytes and some antioxidants (such as Co-enzymeQ10, selenium, alpha-carotene, and lutien to name a few) protect the cells from the damaging effects of the free radicals formed during breakdown and metabolism.
• White Flood comes in just one flavor, Electric Lemon, which is certainly an acquired taste. It does also come in tablet form, with a dosing of between four and eight tablets, for those who cannot take the taste. The energy release seems to a much more even release, without the drop off associated with NO Xplode and Super Pump 250. It also has a more even, less jittery feel. The pump is still legitimate, although slightly less than that of other NO supplements with creatine. One way to counter that is to add a creatine supplement with it. The energy lasts beyond the workout. The overall feel is more comfortable, with less bloating with this supplement.

White Flood Review

This supplement does take a little getting used to in the taste department, and may leave a fruity after taste for a while after use. It does have a strong energy boost that may last several hours, so late afternoon or evening use may lead to difficulty sleeping.

Preworkout.org Thoughts

• Mind blowing pumps – C+ Rating
• Increased energy and focus – A Rating
• Increased strength and stamina, B Rating
• Cost to benefit – B+ Rating
• Overall A, this is a powerful energy boosting supplement, great for pre workout energy, which will last after the workout.

It is also easier on the entire system than some other pre workout supplements. Most importantly, this supplement allows the use of other creatine products separately. It is certainly worth the try, especially if other NO pre workout supplements have failed you in the past.

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There are different views and opinions about what the proper warm up should consist of. Most people believe in the need for a general warm up before starting, and then exercise specific warm ups before each muscle group. The controversy comes when dealing with stretching. Some people swear by static stretching before a workout, while others believe static stretching should be reserved for post workout stretching only. The latter group believes that dynamic stretching is much better for pre workout stretching.

Research brings about new developments in the science of stretching on a regular basis. Currently, it is believed that stretching cold muscles may lead to additional injuries. It is also believed that this may cause a reduction in the range of motion, because the tearing of the muscle causes the production of scar tissue in the muscle. It is also believed that stretching and holding it for more than two to three seconds is also counterproductive. Holding the stretch for longer than that actually activates the stretch receptors in the tendons and causes the muscle to contract.

Pre Workout Stretching Routines

A common pre workout routine following this new research would include a general warm up of walking, jogging, biking, or some other cardiovascular exercise for ten to fifteen minutes. This would be followed by some dynamic stretches for the muscles that will be trained. This might be some light plyometrics, calisthenics, or agility exercises. This stretches the muscles through a full range of motion in an active manner and prepares them for the workout to follow. Static stretches should be reserved for in between sets and post workout.

To put this in a simple format, the following pre workout stretch routine would work for a chest workout:

• Stationary bike for ten minutes
• Arm circles for fifteen seconds forward, then back
• Forward and back arm swings for fifteen seconds
• Chest pass with a medicine ball for ten repetitions
• Explosive push-ups all the way to the floor for a set of ten repetitions

The pectorals, deltoids, latissimus dorsi, and triceps should be well warmed and stretched at this point and ready for any exercises thrown at them. This type of stretching serves to stretch the tendons, the belly of the muscle, and even the fascia around the muscle. The muscle is better prepared for the workout and will be less susceptible to the potential injuries encountered when training a cold, or poorly stretched, muscle.

Pre Workout Stretching – Tips

The key, when performing pre workout stretches is to make sure to stretch all of the muscles that will be involved in the workout. When training the back there are many supporting and assistance muscles that are called into play, also. Obviously, the latissimus dorsi, teres major, rhombus, and trapezius muscles must all be stretched, but don’t forget the others. The spinal erectos (lower back), the rear deltoids, the biceps, the forearms, and the neck all get worked hard during a back workout. If dead lift or power cleans are performed then the hips and legs also get worked.

Pre workout stretching is necessary to prepare the muscles, and entire body, for the work to follow. Neglecting this important pre workout routine can result in injuries, sometimes career ending. Pre workout stretching is as important, or more, as any other pre workout routine.

All of the cells in the body rely on glucose for energy production. The average blood glucose level ranges between 80 and 120 mg/dL (milligrams of glucose per deciliter of blood.) The body functions well on these levels. After a meal it may rise to 140 or 150 mg/dL. The body quickly processes this extra glucose and stores or uses it. It does this by producing extra insulin. This is going to be important for the next bit of information.

Best Pre workout Foods

When planning a pre workout meal or snack it is important to remember that the body needs glucose, but it is used to functioning on a blood glucose level of around 100 mg/dL. When a meal high in simple sugars is ingested, the blood glucose levels can quickly climb to 180 mg/dL or higher. The body quickly pumps out insulin to bring that level back under control. It also amps up the body to burn more energy to get rid of the excess. This is a very rapid process and the increase in energy only lasts as long as the glucose level is raised. Once the glucose drops back to normal, or often below, the energy levels drop below normal to preserve the glucose that is left. This is often referred to as the peaks and valleys of sugar ingestion. So, unless you can keep downing sugar every three to five minutes during your workout the increased energy won’t get you through the workout (besides I think that is a sumo wrestler tactic.)

Carbohydrates Pre Workout

So, we know sugars don’t make a great pre workout snack. So, the question remains, what does? Complex carbohydrates provide a much more sustained energy level and trigger the body to release its own glucose for energy, which it is much more efficient at using, and replacing it with the carbohydrates ingested. Good starches like rice, potatoes, whole grain cereal, and vegetables like carrots, radishes, squash, peas, and beans, are all good pre workout choices. Avocados are a great choice also, they even add some healthy fats into the mix for long-term sustained energy. These carbohydrates will provide a boost of energy to start the workout (through the release of energy reserves within the body) and sustained energy for post workout needs and replenishment of energy stores.

Protein For Pre Workout

Protein before the workout is essential too. It provides the amino acids needed after the workout. The body will processes the proteins before, during, and after the workout, releasing the amino acids, which will then be used to repair the damaged muscle and build new muscle. Egg whites (or even whole eggs if your daily fat content can handle it), fish, chicken, or processed protein shakes all make good choices for pre workout meals and snacks. Nuts and seeds can also add some of the essential fats to the diet to give that long term energy and replace the essential fats lost during a workout.

A half avocado, two egg whites, and half a baked potato will give the necessary energy needed to get through an intense workout, replenish energy stores, and start repairing the muscle immediately after the workout. So, hit the gym doors running with a good pre workout snack.  Make sure you are also stocking up on the best pre workout foods.

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No Xplode

NO Xplode has five proprietary blends that support their claims of increased energy, mind blowing pumps, improved strength and stamina, and laser-like mental focus “from the very first serving.” This is not the place to list out all the scientific formula-sounding names of the ingredients, but instead I’ll summarize the five main components.

• Meta Fusion for vasodilation, which increases blood flow to the hard working muscles.
• Muscle Volumizing Creatine Matrix, which contains different creatine analogs to increase the available ATP for increased energy and strength of contraction. Creatine has also been shown to increase muscle volume.



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• Ener-Tropic Explosion has a blend of caffeine and Vinca Alkaloids for increased energy and mental focus.
• Phospho-Electrolyte Replacers are added to further facilitate the production of creatine phosphate.
• Glycerol Hydrating Polymers are added, along with electrolytes, to aid in maintaining volume and hydration in the muscles.

No-Xplode Review

So, after a whole lot of big words, does it work? It does provide an energy boost and improve mental focus during the workout. Increased energy usually does translate to more intense workouts.The pump is stronger and the rep for rep strength is increased. At the end of the workout, it is a boost overall. Of course, that is day one.

Many people find the initial benefits begin to wear off after a while. The energy boost reduces, the pump does not keep in step with the strength increases, and the overall stamina increase begins to die off, as well. Adding other supplements to the mix, such as CellMass, may reduce this drop. Cycling it may also keep the body fresh.

Caffeine sensitivity can be a problem. Avoid taking the supplement on an empty stomach, but avoid excess food, as well. The caloric content (25 per scoop) is too low to sustain a strenuous workout, so some protein and complex carbohydrates 60 minutes, and then this drink 30 to 40 minutes, before the workout is best.

Taste is good with this product, although it does take some experimentation to find the optimal mixture for taste and efficacy. It is best to start with one scoop and gradually add as needed for taste and effect. Using it on non-training days seems like a waste, especially with the cheaper maintenance creatines out there.

Rating Breakdown:

• Mind blowing pumps -  B+
• Increased energy and focus – A
• Increased strength and stamina -  B+
• Cost to benefit – A

Overall, this is a supplement worth trying, but give it a week before writing it off, it may take some time to settle into the routine.

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