In one of my recent articles, I spoke about the fact that you must alter your training variables that make up your workouts if you want to continuously get good results, whether it is losing weight, building muscle, or toning up.
While changing your training variables is an integral part of the success of your training program, your workouts shouldn't be drastically different every single time.
At this point, it is time to change around some of your training variables as I described in the "exercise variables" article, and then stay consistent with your new training program for another 4-8 weeks. For example, let's say you are training with a program where you are doing 10 sets of 3 reps for 6 different exercises grouped together in pairs (done as supersets) with 30 seconds rest between each superset and no rest between the 2 exercises within the superset. This time you choose a classic 5 sets of 5 reps routine, but you group your exercises in tri-sets (three exercises performed back to back to back, and then repeated for the number of sets). Chromium is a biologically active trace mineral found in the human body, while picolinic acid is a substance that increases the absorption rate of chromium in the body.
Chromium’s main role in the body is its involvement in the metabolism of carbohydrates.
Insulin is a hormone heavily involved in the muscle building and fat burning processes because it is essentially responsible for all nutrient transport and growth throughout the body. If your insulin levels are not functioning properly, your muscle gains and fat loss would be virtually non-existent.
Chromium ensures that insulin is doing its job properly, and is therefore a very important part of the muscle building equation by improving the uptake of glucose and amino acids into the cells.
There is no question that chromium is a vital mineral in the process of building muscle and burning fat due to its effects on insulin, but the real question is in regards to additional supplementation of chromium picolinate. Are there any real supplemental chromium picolinate benefits for bodybuilders and athletes? In terms of overall body health it seems that chromium does provide some positives, as it has been shown to improve blood glucose levels, blood insulin levels and lipid profiles.


These claims are merely based on two poorly controlled and unpublished studies cited by the company that holds the patent for chromium picolinate supplements.
Secondly, the independent research that is available has never shown any link between chromium picolinate supplementation and gains in lean muscle mass or losses in body fat.
One study conducted by the USDA Human Nutrition Center in Maryland evaluated the effects of chromium picolinate supplementation on body composition and strength.
A second study involving either 200 micrograms of chromium chloride or 200 micrograms of chromium picolinate over 8 weeks of a 5-day per week weight training schedule also showed no differences between the groups in terms of strength or lean body mass.
In fact, in November of 1996 the FTC ordered the companies selling these supplements to stop making unsubstantiated claims about chromium picolinate benefits for weight loss and muscle gain. Individuals would be far better off to ensure that they are obtaining an adequate amount of chromium from their diets rather than running out to buy the latest chromium picolinate supplement. Corn-on-the-cob, buckwheat, apples, beets, tomatoes, wheat germ and bran, and sweet potatoes are all excellent sources of chromium. In addition, if you are supplementing with a good multivitamin on top of your existing diet, you’ll easily be obtaining a sufficient amount of chromium.
Chromium clearly plays an important role in the muscle building and fat burning processes as well as overall health in general. If you are interested in using chromium picolinate for health reasons then that’s fine, but in terms of altering body composition I would not recommend it.
Sean Nalewanyj is a best-selling fitness author, natural bodybuilder and success coach who has been publishing science-based, no B.S muscle building and fat loss information online since 2005. If you are all over the place on each workout and never try to repeat and improve on specific exercises for specific set and rep schemes with specific rest intervals, then your body has no basis to improve on its current condition.
If you are smart, I'm sure you are tracking your progress with a notepad (weights used, sets, and reps) to see how you are progressing over time.


It works by stimulating the activity of enzymes that are involved in the metabolism of glucose for use as energy. The study was 12 weeks long and involved either 200 micrograms of chromium picolinate or a placebo. I haven’t come across anyone who saw any significant increase in muscle mass or loss in body fat due to the simple introduction of a chromium supplement. However, there is no evidence that suggests that supplementing with greater than normal levels of chromium picolinate will provide any additional benefit. Through the comprehensive free content found in his Articles, YouTube Channel, Facebook Page and online newsletters, Sean has helped hundreds of thousands of average, everyday people from all over the world build muscle, lose fat and completely transform their bodies and lives. I give out real, science-based, no B.S training, nutrition and supplementation advice to help you build muscle and lose fat in the most productive yet practical way possible. The best way to structure your workouts to get the best results is to be consistent and try to continually improve on a specific training method for a specific time period. Let's say that after about 6 weeks, you find that you are no longer improving with that program. In an industry that has become completely overrun with gimmicks, false information and outright scams, you can trust this site as an honest, reliable resource to help you reach your fitness goals. A time period of 4-8 weeks usually works best as your body will adapt to the specific training method and progress will slow after this amount of time.



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Comments »

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