Archive for the ‘BodyBuilding’ Category

Week 2 is done – it has sucked

Week one was great. My gym workouts were way better and everything was fine.

Then the insomnia began. Four nights in a row the worst insomnia I’ve ever had. OK after that came the sore throat & head cold.

Not the worst head cold but bad enough to stop me going to work & the gym.

If this is what SARMs do then whats the fucking point?

I just cut my dose back down to 50% which is what it was in the first week. If the sides dont stop I will ditch the Ostarine & never take SARMs ever again.

Waiting to see.

UPDATE: Figured out my sinus infection was caused by black mold exposure at work – nothing to do with the SARM

I am giving Ostarine a try. My first ever PED after 35 years of bodybuilding and weightlifting. I am on week 2. Week one was great. I noticed a 20% greater resilience in the gym. More pump.

This week I got hit with terrible insomnia. Worse than normal insomnia although we have had a heat wave here with high humidity & mosquitos at night. After 4 nights in a row there was a 6 degree celsius temperature drop & I got a midsummer cold.

Its dawned upon me that the insomnia is a symptom of magnesium deficiency. Aggravated by the climate sure but its still not normal.

SARMs clearly must dramatically increase your magnesium requirement. Vitamin D and Zinc also.

So I started supplementing & will continue to do so for the next six weeks. Kind of a shame but there you go. I wonder how many other SARM side effects are nutrition related?

Creatine also needs to be used with increased magnesium intake. Doing so dramatically improves strength gains.

For a triple bang do SARMs, creatine & Magnesium together.

https://jrnlappliedresearch.com/articles/Vol3Iss1/ASHMEAD.htm

https://www.bodybuilding.com/fun/md13.htm

My flatmate is a Judo champ. 10 years, black belt & has won contests. He is quite a big guy – I thought bigger than me but no I am heavier by at least 10 kg.

I’m not a trained fighter but have done a bit of boxing & Iron Palm. I can not beat him in a straight fight. A real fight with weapons is something else.

So I am thinking who wins Judo or the striker? Looking around online many say the boxer will if he is an elite level same as the Judo black belt & can get the hits in without a take down.

Looking on youtube in the ring its actually the Judokas who take out the strikers, even BJJ gets beaten.

So Judo is good but its a shitty way to fight , I don’t like grappling simply I am averse to so much contact with other males – yuck.

But you can argue in a 1:1 weaponless fight they will usually win.

So How can you improve your odds against a Judoka?

1. Be bigger and stronger – surely its easier to add some weight & strength than to spend months learning Judo technique & actually getting good at it.

2. Iron Palm & Iron Body. Fuck fighting a guy that can smash solid concrete even if you know Judo. Learning curve is zero – it just takes a time investment

3. Get better at striking & throw in Muay Thai elbows, knees etc to complement the boxing

I don’t think there is much more you can do than that. The Judo guy is screwed against weapons & multiple opponents anyway.

There is one final thing you can do short of a concealed knife or gun…

Learn Judo too.

A leading cause of death in weight training athletes is heart attack caused by thick blood.

High testosterone, SARMs and Roids are linked with increased blood thickness. Many weight trainers pride themselves by shunning aerobics and embrace anaerobic training and the muscle pump.

The blood itself is an adaptive substance that thickens its viscosity with exercise.

Blood will congeal and thicken when compressed into muscle tissue. When it pools in some area its natural tendency is to congeal and become thick.

This increases the nutrient density in the muscle tissue. However its bad for your heart when this happens over and over with no relief.

Think if all you do is this blood thickening exercise every day. It strains the heart and burdens the brain and other organs.

The muscles will grow big and strong. Health benefits will occur but there is a hidden bad effect on the cardio vascular system and all of the organs.

Eventually for some this means heart attack or stroke.

Aerobic exercise on the other hand will lower plasma viscosity. Hematocrit is what we measure to check the blood viscosity.

Dehydration is a common factor to increase the risks.

Aspirin, garlic, ginger, cayenne pepper, Vitamin E, grape seed, ginkgo & turmeric can all help to thin the blood as can coQ10. Venesection & blood donation is another big help. There are other natural substances that can also assist. Chinese medicine has its offerings too.

Interestingly Isometric training while a strength regimen that immediately raises blood pressure actually conditions the cardio vascular system & lowers blood pressure with time. Weight training will also lower blood pressure in the medium to long term.

The bottom line is that we love to lift weight & get big & strong. But we must also love endurance and aerobics.

It doesn’t matter what can be done with HIIT anaerobic conditioning. Sure its great & saves time. But it wont replace the requirement for aerobics and endurance training.

You have to do cardio. Long endurance training to thin your blood and lower your blood pressure.

There are plenty of scientific papers backing this up – you can google the following one for starters:

“Effects of a moderate-intensity aerobic program on blood viscosity, platelet aggregation and fibrinolytic balance in young and middle-aged sedentary subjects”

Since my blood pressure post about 4 months back I totally cut out red meat & all junk food.

Increased fruit & veges & added coconut water for potassium.

This was at the start months ago. I have had good BP ever since. I do the breathing when I feel the need & avoid stress where possible.

Anybody can lower blood pressure I believe. Hibiscus tea is great too.

Have increased cardio like I said in prior posts too.

High Blood Pressure is incurable western medicine says – what a joke.

Respiratory Sinus Arrhythmia is something that happens when you are relaxed and breathing deeply. At around 5-6 breaths per minute your heart beats will synchronize with the inhalation & exhalation of your breath.

As you inhale the heart rate increases & as you exhale it decreases. The breathing rate of 5-6 per minute is where the difference between peak inhalation & exhalation heart rate is highest – a sweet spot.

This is also the training range for Heart Rate Variability & the terms Respiratory Sinus Arrhythmia and Heart Rate Variability  are some times used interchangeably but they are not the exact same thing.

HRV is the difference in timing between heart beats – RSA is the change in the number of beats on inhalation & exhalation – hence they kind of represent the same thing in terms of the ratio of beats per breath – per minute. So a change in RSA is a change in HRV and vice versa. 

HRV measured at the peak of the heart beat also represents RSA and parasympathetic vagal tone.

Respiratory Sinus Arrhythmia is desirable and trainable as the difference between high & low is much greater in people with great cardio vascular fitness. Hence RSA & HRV training can greatly improve your cardiovascular health and fitness. It also stimulate the vagus nerve and autonomic nervous system.

Respiratory Sinus Arrhythmia is not a disease or symptom of disease rather it is a natural physiological phenomena linked to good cardiovascular & autonomic health.

Vagal tone refers to activity of the vagus nerve, the 10th cranial nerve and a fundamental component of the parasympathetic branch of the autonomic nervous system.

Respiratory Sinus Arrhythmia can give an indication of the level of vagal tone.  Hence it can help you enter a more calm autonomic state. This is the fundamental basis of heart rate variability training.  RSA is frequently used as a noninvasive method for investigating vagal tone, in physiological, behavioral, and several clinical studies.

Vagal tone research has the potential to offer insight into social behavior, social interactions, and human psychology. Much of this work has been focused on newborns and children. Baseline vagal tone can be used either as a potential predictor of behavior or as a signal of mental health (particularly emotion regulation, anxiety, and internalizing and externalizing disorders).

The polyvagal theory by Porges is an influential model of how the vagal pathways respond to novelty and to stressful external stimuli. The theory proposes that there are two vagal systems, one that is shared withreptiles and amphibia and a second, more recent, system that is unique to mammals. The two pathways behave differently and can work against each other. This theory can account for several psychophysiologicalphenomena and psychosomatic Illnesses.

RSA and vagal tone are used as markers to help determine the severity of neurodevelopmental disorders such as Autism Spectrum Disorders.^[Children with more secure attachments with their mothers exhibited greater empathetic responsiveness, less social inhibition, and higher vagal tone.

My blood pressure is coming down fast – this is actually easy.

So far I have totally cut out red meats, have been doing an hour of cardio every morning & still do my heavy weight sessions later in the day.

Have increased fruit & veges

Have been drinking hibiscus tea & taking Chinese heart herbs shensong yangxin jiaonang

Actual blood pressure readings vary – I have also been doing 30 minutes of HRV training with deep breathing

Some days my BP is near 120/80 for hours – others its back at 140+/100 for a while but the morning cardio is crucial to getting it down.

Yesterday it was 105/76 for a while with no special breathing tricks

So yes if you increase morning cardio, change your diet & practice the breathing technique it comes down fast.

May 18, 2019 Update: BP 118/71 HR 59

This is a herbal compound for lowering blood pressure. Of the 170 reviews on Amazon most are resoundingly positive with many hypertensives getting normal blood pressure in days. Others take longer.

About 10% report side effects so bad they stop usage.

These can include nasal congestion, depression and acid stomach. These are symptoms from a couple of the main ingredients.

Several of the ingredients are very well known so this is not some esoteric secret formula rather a mix of herbs commonly known to lower blood pressure.

Also you are not supposed to stay on this stuff rather use it to reset your nervous system & cardiovascular while implementing changes to lower BP. You should taper the dosage down as your BP lowers and lifestyle changes kick in – eventually stopping use.

1. Depression

It is effective in depression and also calms the mental irritability and agitation. The herbs used in the making of Mukta are all itself a great anti- depressant agent. And hence due to this property, it is effective for reducing depression.

2. Anxiety

Anxiety is not good for your good health. Mukta Vati will help you in relieving your anxiety. The herbs used in the formation of MuktaVati are itself great anti-anxiety, antidepressant, and anti-stress agents. It provides a soothing effect and also relaxes your mind. And in turn, it helps in relieving your stress.

3. Mental Stress Or Irritability

Anti-stress and antidepressant herbs present in MuktaVati makes it effective for reducing mental stress. It provides the calming effect on your mind and reduces mental relaxes your mind and provides a soothing

4. Insomnia

Mukta Vati is also effective in inducing sleep. If you are suffering from the sleeplessness, then MuktaVati will help you. This is due to presence of mind soothing and relaxing herbs.

Shankhapushpi, Brahmi, Mukta pishti, Ashwagandha, and pravalpisthi herbs present in this medicine will help you in relaxing your mind and hence in inducing sleep.

5. High Blood Pressure Or Hypertension

Jatamansi and sarpagandha herb present in MuktaVati are itself, great antihypertensive agents. So it helps in relieving your tension.

Mukta Vati’s Ingredients and How They Work

Mukta Vati is a traditional Ayurvedic herbal formula that has been used for centuries to treat hypertension, also known as high blood pressure. Mukta Vati contains a combination of time-tested Ayurvedic herbs which work in harmony to re-align the doshas and provide relief to symptoms of high blood pressure. But just what are these ingredients, and what benefits do they offer? Let’s take a look at Mukta Vati’s ingredients individually (Note: The following ingredients are used in the Ivy’s brand of mukta vati – to our knowledge this is the only brand containing Arjuna).

Name format

English name / Indian Name (Latin Name): Part of the herb used in Ivy’s Mukta Vati

Gotu Kola / Brahmi (Centella Asiatica): Whole Plant
Gotu Kola, also known as Brahmi, is a highly prized herb which is especially beneficial for managing the body’s stress response. Gotu Kola helps to nourish and strengthen the adrenal glands which release cortisol in times of stress. This herb is also highly beneficial to the circulatory system, helping to cleanse and balance the blood, strengthen veins and capillaries and improve the flow of blood around the body. Gotu Kola is also known for it’s memory and concentration boosting properties, making it a favourite of students in India in the weeks leading up to their exams!

Aloe Weed / Shankhapushpi (Convolvulis Pluricalis): Whole Plant
In Ayurveda, Aloe Weed (also known as Shankhpushpi) is used to calm the doshas, especially Vata and Pitta. By bringing the doshas back in to balance, aloe weed helps to restore a state of calm in the body, helping to relieve high blood pressure along with stress, anxiety and insomnia. Aloe Weed is also used to enhance focus and naturally boost energy levels.

Arjuna Tree/ Arjuna (Terminalia Arjuna): Bark
Arjuna Fruit and Bark

The bark of the Arjuna tree is traditionally used in Ayurveda to strengthen the cardiovascular system, making it a great herb for anyone suffering from hypertension. It is a hypolipidemic herb, meaning it helps to control LDL (bad) cholesterol levels whilst promoting the production of HDL (good) cholesterol. This, along with it’s mild diuretic properties, make Arjuna Bark a useful tool in the fight against high blood pressure. Only Ivy’s brand of Mukta vati contains arjuna.

Fresh Water Pearl Powder (Mukta Pishti)
Created by grinding the highest quality freshwater pearls into a fine powder, Pearl Powder is a rich source of various amino acids and over a dozen minerals, making it an extremely prized commodity in Ayurveda. Pearl Powder has been shown to be highly beneficial for the circulatory system, helping to improve the ease with which blood flows around the body. It is also beneficial for the skeletal and muscular systems, making it a popular supplement for Asian athletes. This ingredient has long been used for it’s anti-aging properties, as it contains a unique balance of amino acids, collagen and silica which help to promote youthful looking skin, hair and nails.

Sedge / Sweet Flag (Acorus Calamus): Leaf
Sedge goes by many names including Sweet Flag, Sweet Root and Flag Root and Acorus Calamus, often changing depending on the area in which it grows and the ailments it is used to treat. As well as having many names, Sedge has many uses; the stem, root, and leaves are all used, mainly as a digestive tonic, a sedative, and a diuretic. Sedge has been shown to dilate the blood vessels and reduce congestion in the respiratory system, making it an excellent herb for lowering blood pressure. In fact, the benefits of Sedge for hypertension have been clinically studied, with researchers approving the pharmaceutical benefits this plant can offer to the cardiovascular system1.

Climbing Staff Tree / Jyotishmati (Celastrus Paniculatus): Seed
The oil of the Climbing Staff Tree seeds have long been used in Ayurveda for it’s health giving properties. Jyotishmati is primarily used when there is an imbalance between Vata and Kapha; by restoring these two doshas, Jyotishmati helps to restore calm to the body, reducing stress and anxiety, thus lowering blood pressure. Jyotishmati is also beneficial to the digestive system, helping to increase digestive fire and provide relief to those suffering from constipation, whilst also being widely used for it’s ability to enhance memory and learning capacity.

Indian Elecampane / Pushkarmool (Inula Racemosa): Root
Elecampane Flower and Root

Indian Elecampane , also known as Pushkarmool, is a warming and calming herb, often used in Ayurveda to provide respiratory support for those suffering from coughs, sore throats, or breathing difficulties. By improving the efficiency with which oxygen is absorbed, Elecampane eases pressure on the pulmonary artery, allowing the heart to pump blood around the body more easily and oxygenate the muscles. Thus, Elecampane is particularly beneficial to those suffering from Pulmonary Hypertension, the symptoms of which include chest pains, dizziness, shortness of breath and fatigue.

Winter Cherry Root / Ashwagandha (Withania Somnifera): Root
Sometimes referred to as as ‘Indian Ginseng’ for its rejuvenating and lightly stimulating properties, Winter Cherry Root or Ashwagandha is an adaptogenic herb, meaning it can adapt to the challenges faced by the body and work to restore balance. As such, it is used to treat a wide range of conditions in Ayurveda. Ashwagandha has natural anti-inflammatory properties, and works to combat the effects of stress and promote a healthy stress response. It is used to reduce anxiety and promote a calm state of mind, which makes it a highly effective herb for those suffering from hypertension.

Gulancha Tinospora / Guduchi (tinospora cordifolia): Stem
Guluncha Tinospora Leaf

Guluncha Tinospora is an herbaceous vine native to the Indian subcontinent, and, like Ashwagandha, is an adaptogen used to treat a wide variety of health complaints. Guluncha is a purifying and tonifying herb, especially effective for cleansing the blood and the liver. By helping to purify the blood and removing waste matter, Guduchi helps increase our vata and allows our blood to circulate more freely. Guluncha has also been shown to help with the reduction of stress and anxiety, to support the immune system, and provide benefit to chronic skin disorders such as psoriasis and eczema. Guluncha is a powerful anti-inflammatory, making it an effective treatment for arthritis, gout, and other joint complaints.

When combined, the herbs in Mukta Vati have a deeply synergistic impact on the body and help to restore balance. Mukta Vati can provide great relief from hypertension; nonetheless, as with all herbal medicines, it should be looked at as a compliment to a healthy diet and lifestyle that consists of a healthy diet, fresh, clean drinking water, plenty of exercise and restful sleep to restore full balance to the body.

Sources

http://www.ncbi.nlm.nih.gov/pubmed/19528816

These herbs have relaxing, soothing and stress reducing properties. You can take 1 tablet with milk, 2 times a day.

Continue this remedy for at least 1 month. If still your blood pressure is not maintained you can take 2 tablets for 2 -3 times in a day.

Dosage And Administration Of Mukta Vati Medicine

1. Pre-Hypertension (Diastolic 80 – 89 And Systolic 120 – 139)

Under this condition, you should not take MuktaVati medicine.
Simple changes in diet will be effective in curing your problem.

2. Hypertension Stage 1 (Diastolic 90 – 99 And Systolic 140 – 159)

Under this condition take only 1 tablet with milk 2 times in a day.

3. Hypertension Stage 2 (Diastolic 100 Or Greater And Systolic 160 Or Greater)

If you are suffering from hypertension stage 2, then increase the dosage of MuktaVati
Take 2 tablets at a time with milk for 2 times every day.

4. Hypertensive Crisis (Diastolic Greater Than 110 And Systolic Greater Than 180)

This is a critical stage, and you should consult a doctor.Mukta Vati may be ineffective at this stage, and you should seek an emergency treatment.

Note

You can have a maximum of 6 tablets of MuktaVati in a day with a proper interval of time.
If your blood pressure is increasing, then you can increase the dosage but should not be more than the maximum

Side Effects Of Mukta Vati Medicine

Mukta Vati medicine usually doesn’t cause any severe side effects to your body.But sometimes it may cause side effects to your body. The sarpagandha or Rauwolfia serpentina herb used in the making of MuktaVati sometimes lead to nasal congestion in some people. Taken by itself this can cause clinical depression. But this compound also has antidepressant ingredients.

And its effect is more prominent when you take this medicine with water. And if you take this medicine with cow’s milk, then this effect is lesser.

General side effects of using MuktaVati medicine are-

Nasal congestion.
Lightheadedness.
Dry Mouth.
The problem in breathing while sleeping due to congestion.
Feeling of lethargy and discomfort in the morning.

Precautions
If medicines are not taken in proper amount or time, the results can be hazardous. So keep these things in mind while using MuktaVati medicine.

Take this medicine with cow’s lukewarm milk to reduce the symptoms of nasal congestion.
Also, take only a maximum 6 tablets of MuktaVati in a day with a proper interval of time.
Furthermore, if your blood pressure is not under limit increase the dosage but in a specified limit.

Different Manufacturers Of Mukta Vati Medicine

All brands are effective, but Divya MuktaVati medicine from Patanjali is more popular among all. You can prefer any one of them of your own choice.

Ivy’s Mukta Vati Medicine
Divya Mukta Vati Medicine From Patanjali
Baidyanath Mukta Vati

After treatment you should switch to something like this stuff below – dont keep taking Divya Mukta Vati

OK so I was informed that I have high blood pressure a week ago. This is a condition I am unfamiliar with as its been good in the past & for years I was essentially on the DASH diet. Low fat, sugar & salt with boiled meals.

OK but I am 50 now & 80% of guys over 55 have high blood pressure. But I have trained since I was 16, dont drink or smoke – so whats going on.

I am actually on a clinical trial at present for a triglyceride drug. So there were 3 nights inpatient and I have had so many blood tests you wouldn’t believe it. Over 50 vials taken I am sure plus about 20 urinalysis.

The doctor said I am all good except for the blood pressure – but this is in a hospital like clinic where I was confined. I hate doctors.

So I was kind of caught off guard. I couldn’t argue as this was after over a dozen blood pressure tests it was only normal twice. Hypertension?

Really? screw that. I got home and got my own machine.

This is the exact model

heres another – they are cheap –> GET ONE!!!

OK so I set about monitoring throughout the day – hoping of course that the whole thing was just white coat syndrome.

It was not my first blood pressure reading was 150/100 same as at the clinic.

This was a real bummer. I eat well & train hard – turns out just wrong for blood pressure.

So I used the monitor as a biofeedback machine. Tested all day for 3 days while studying all about hyper tension.

Yesterday I got a big surprise. I decided to try abdominal breathing. Thats because I do it while HRV training.

Well heck it went immediately from 140 something over 100 or so to 103/79 wow thats what I was after. Yes abdominal breathing will immediately give you good blood pressure if you have mild hypertension. Does for me anyway. I can now make my blood pressure normal whenever I want.

I absolutely would not have known this without the machine.

There is a device that measures your respiration called Resperate – there is a cheaper machine in the UK called the Loydds blood pressure trainer.

These are just respiration biofeedback sensors. If you have the heartmath emwave or similar then you dont need these. They may make the training easier but I can control my breath without any gadgets or software. I may at some point get a respiration sensor. They are easy to make too.

Resperate

Heartmath

Next up is Cardio. For years I have done 3-5 heavy weight sessions per week with 15-20 minutes high intensity cardio. I assumed this would take care of my blood pressure. It has not.

You need to do an hour of cardio every day. Kenneth Cooper days 7 days per week & I agree. Whats more there is the timing of the training. If you do it in afternoon or evening it leaves your blood pressure high all the morning & early afternoon.

You want to do an hour of hard cardio every single morning first thing. Unless you are sick – everyday.

The cardio lowers the Blood Pressure for a few hours 4-10. So logically it tapers before that. You can use your blood pressure monitor and figure out if its better to have 3-4 20 minute cardio sessions during the day. Or just a long one first thing. Regardless that first one will reset & lower your blood pressure for the day. Don’t cheat on this. Its an hour per day of hard cardio.

I am doing the same weights as before in the afternoons or evenings.

As for diet I already said. DASH diet is the one. Its specifically for blood pressure. There are too many diets. Low carb, paleo, keto. Frankly I am sick of it all & hate to meal plan or calorie count. Just do DASH & intermittent fasting and you should be fine.

So after 3 months I expect to have much lower blood pressure – and be as fit as hell – I’m already pretty good 😉

PS: Its all about breath control

You can add Oculocardiac Reflex to the methods above