creatine? will it aid in muscle gain and fat loss?

Question

I want to increase my fat burning and muscle gain, I do a good regime of:

4 sets of 40 push ups
5 sets of 100 crunches
3 sets of 30 squats

will creatine aid my regime?

Answer 1

There is a fairly substantial body of research that suggests creatine supplementation can improve athletic performance -- especially resistance training.

It's not a substitute for diet or hard-work, but when you hit a wall and feel like you can't break through to the next level, you might find a three week creatine supplementation cycle helps crack that plateau.

Contrary to what some people say, creatine doesn't simply volumize muscles -- it plays a critical role in the adenosine triphospage (ATP) cycle, which is the biological process that provides energy for cellular function. During short, intense bursts of activity, such as weight training or sprinting, phosphocreatine is broken down to creatine and phosphate, and the energy released is used to regenerate the ATP in your muscles. As phosphocreatine levels are depleted in the muscle, power is reduced.

In layman terms, this phosphocreatine depletion is one of the reasons why your muscles fail during that last rep or two. Extra creatine can help overcome this. If you eat lots of red meat, you may already have fairly large stores of creatine naturally, so the impact of supplementation won't be as noticeable as for people who consume less creatine-rich foods in their diet, for example vegetarians.

Creatine won't directly increase fat burning, but as you add additional lean muscle mass (which creatine CAN help you with), your caloric demands will increase and the added muscle can help keep your body fat levels within check.

Although you may notice some flattening of your muscles when you cycle off the creatine, you typically won't experience a decrease in the power levels and strength that you gained during supplementation. Also, any muscle mass gains that you experience as a result of being able to push additional weight or reps during your creatine cycle will typically persist after supplementation. That muscle is yours regardless of the supplement. You won't be quite as "pumped up" as when you are on the creatine, but you usually won't shrink to pre-supplementation levels either.

Often creatine powders will include some simple carbs like dextrose, which cause an insulin spike and aid in creatine uptake. I wouldn't sweat the sugars too much, because you will be consuming them immediately after your workout, when insulin sensitivity is high and sugars are used almost immediately to drive nutrients in the muscle. You should follow it up with some whey protein to take advantage of this "anabolic window" after training. Very little, if any, of your calories during this window -- even when consuming simple sugars -- will be stored away as body fat. Your muscles need them more.

Bottom line is that if you have only been working out for a few months, hold off on the creatine and focus instead on your workout, form, core and changing up your exercises. Once you've done all of these things, then you can consider whether creatine can help you carve out a few extra gains.

Best of luck!

Answer 2

1

Answer 3

creatine does not do alot long term and it is often high in calories and sugar and wil usually make you GAIN weight.
It helps you pump up with water weight in your muscle cells, but once you go off you dont really see any results fat loss or muscle gain. Creatine usually just intensifies your workout by supplying your muscles with more water and nutrients during your workout.

Cell Tech is the only creatine supplement worth buying but that is because of all the amino acids and other ingredients.

If you want better results try No2 it comes in 3 week supply of pills and is more expensive but it does work in gaining muscle mass and reducing body fat....much better than cratine that is for sure.

Although truth be told the regimine you are doing does not need supplements. When you start hitting the weight room then worry about supplements.

Answer 4

Build Ripped Muscle Fast

Answer 5

Yes, Creatine will. Creatine is a chemical in your body that aids in building muscle cells and supplying them with energy. If taken correctly, creatine will encourage muscle growth and through that muscle growth, will increase metabolism and fat burn.

The problem with adding creatine to any fitness regime is overuse. If you overuse creatine, your body will naturally quit producing it itself. Once you quit taking creatine, your bodies natural ability to create creatine will have been slowed and skewed.

I say take it, but don't rely on it. The best way to build muscle is by following through with your workouts.

Answer 6

Did you ever tried out Muscle Gaining Secrets program. Proceed to on this site : http://Ebook.MuscleGainWay.com . It may probably help one and all!

Answer 7

2

Answer 8

creatine is to boost your mussel but not on losing fat.
but it realy works just keep using it you will see the difference in a week

Answer 9

Walk in the morning and eat breakfast within an hour of waking

Answer 10

forget the dried cranberries which have added sugar and add a half cup of fresh berries to top off your salad