MUSCLEBLAZE

Hello Ziddis! Do you hit the gym regularly? We hope you are lifting some weights too, not just running on the treadmill awkwardly! For those who are lifting weights, trying to build lean muscles or just starting to understand how to work out, chances are you may have heard the suggestions of amplifying your workout with fitness supplements! Creatine must have been brought up in this conversation, too. Trying to look more aware, you may have skipped asking what creatine even does. As a beginner, think of us as your helpful gym bro. Let us explain to you why all the gym goers swear by creatine for their regular workouts and how you can benefit from it too.

Creatine for Beginners

Creatine is a compound that is naturally generated in your body and mainly found in your muscles. Your body produces some of it, and the rest is obtained in small amounts from foods like meat and fish. But if you are working out and building muscles while burning fat, this amount of creatine will not be enough. Your body will require some more to help you build lean muscles. This is where creatine supplements come into play. It is one of the most researched and widely used fitness supplements after protein powders. People trust it for increasing their strength, improving muscle recovery, enhancing their performance and building endurance during workouts, especially those that leave you tired, sweating and fulfilled.

In layman’s terms, creatine can help build strength and support your muscles with the energy they require to work out more and grow, as well as recover and bounce back quicker.

Creatine is no rocket science, but if used the right way, it can reap you loads of benefits.

Benefits of Creatine for Beginners

Creatine is extremely trusted and used by gym goers in their fitness journey. Here’s why:

• It boosts strength to help you push harder in the gym and power through during workouts like HIIT.
• It speeds up muscle recovery by reducing fatigue and soreness post a sweaty workout session.
• It increases lean muscle mass, especially when combined with resistance training.
• It improves endurance by supporting better performance, which helps you squeeze in those extra reps and sets.
• An underrated bonus is its positive impact on your cognitive functions.

The reality is it is not a steroid, so one need not worry about its side effects, but neither is it a magic pill, so trying to check its effect now and then would only end up disappointing you. You must use it consistently to support your training in the right way.

How to Take Creatine

As we said, understanding creatine is no rocket science, nor is taking it. Here is how to take creatine for the most optimum, safe and effective results:

1. During your loading phase:

• Take 20 grams per day, ideally split into 4 doses of 5 grams each for 5 to 7 days.
• Post these 7 days, a maintenance dose of 3 to 5 grams per day should be followed.

2. Without the loading phase:

• Simply take 3 to 5 grams daily from day one.
• You will see gradual results.

Best Time to Take Creatine

Creatine intake is flexible. You do not require a strict schedule or stick to a timely. But what might help is:

• Creatine as a pre-workout works well when paired with a protein shake or accompanied by protein bars.
• Creatine, as a post-workout supplement, allows your muscles can absorb nutrients better, which can help in muscle recovery.

The key is consistency, not timing, so pick a time that works for you and you remember to have your creatine dose daily.

How Does Creatine Help in a Workout?

Even if you are a beginner and are still getting acquainted with the gym life, creatine can help. Here is how:

• During HIIT, your body uses ATP for quick energy.
• ATP reserves can run out fast.
• Creatine can help replenish ATP.
• This gives you extra fuel.
• You can push through for a few extra or final reps.
• If you feel like giving up after the 9th rep, creatine gives your body that extra charge to hit a 10.

Read Also: Creatine for Women: Is it Safe and Effective for Building Muscle?

Tips for Using Creatine the Best Way

• Stay consistent by taking creatine every day
• Hydrate yourself well
• Pair it with the right workouts, like resistance or weight training
• Choose the correct type of creatine, like creatine monohydrate is well-researched and effective. You can start with Creatine Monohydrate by MuscleBlaze.
• Be patient because it may take 2 to 4 weeks to see results.
• You can have it with gainers if you want to bulk up too.

Takeaway

Creatine is well-researched, safe and effective. We hope you have understood how creatine helps you in a beginner-friendly way. When taken the right way, creatine can help you train harder, recover faster, and get better! We know we say this about everything related to fitness, but really the key is just to start small, stay consistent and let your body show you how it feels when you take care of yourself and listen to your body’s needs.

Hello Ziddis! Among the most useful gym accessories is the one we will be discussing today! If you want to get toned, look strong, and get flexible, all without having to lunge around bulky gym equipment, here’s the thing for you: Resistance Bands! Lightweight, travel-friendly and super effective, these stretchy little things can be used anywhere. Now you don’t have to miss gym even when you are far from it. Let us check out benefits of resistance bands, may be your best workout buddy and level up your fitness game no matter where you start from.

Resistance Band Exercises for Beginners

If you are new to the concept of resistance training, you should start slow and focus on your form first. A resistance band can warm you up to the concept. Here are some resistance band exercises for beginners to help you get familiar with your band:

Exercise	Instructions	Muscles Targeted
1. Banded Squats	Place the band just above your knees. Stand with feet shoulder-width apart. Squat normally while pushing knees out to keep tension on the band.	Glutes, Quads, Hamstrings
2. Banded Glute Bridges	Lie on your back with the band above your knees. Feet flat on the floor. Lift your hips while squeezing your glutes, then lower slowly.	Glutes, Lower Back
3. Seated Row	Sit with legs extended. Loop the band around your feet. Pull the ends toward your torso while keeping your back straight.	Back, Biceps
4. Standing Lateral Band Walks	Place the band above your knees or at your ankles. Bend knees slightly and step side to side, maintaining tension in the band.	Hip Abductors, Glutes
5. Bicep Curls with Band	Stand on the band with both feet. Hold the ends and curl your arms up, keeping your elbows tucked close to your body.	Biceps

Resistance Band Exercises for Weight Loss

Resistance bands can be a great help in your weight loss journey. You must combine strength training with the intensity of cardio to make sure you are burning fat. Some resistance band exercises that help the full body, calorie torching exercises for weight loss are:

Exercise	Instructions	Benefits
1. Jump Squats with Band	Place a resistance band above your knees. Perform jump squats while keeping tension on the band throughout the movement.	Builds power, tones legs, burns fat
2. High Knees with Band	Loop the band around your thighs and perform fast-paced high knees, driving knees up while maintaining resistance.	Increases heart rate, burns calories
3. Resistance Band Mountain Climbers	Anchor the band to a stable object and loop it around your feet. Get into a plank and perform mountain climbers against resistance.	Core activation, fat burn
4. Banded Burpees	Add a resistance band to your lower body. Perform burpees, using the resistance to increase intensity, especially during the jump-up phase.	Full-body fat burning, high cardio

Resistance Band Exercises for Flexibility

Resistance bands are not just for building strength, they are a great tool for improving your range of motion and flexibility. Some of the resistance band exercises for flexibility are:

Exercise	Instructions	Primary Stretch Target
1. Hamstring Stretch	Lie on your back. Loop the band around one foot and gently pull your leg toward you while keeping it straight. Hold the stretch and breathe deeply.	Hamstrings
2. Shoulder Mobility Pull-Aparts	Hold the band with both hands in front of you. Slowly pull it apart to stretch the shoulders and upper back, then return to start.	Shoulders, Upper Back
3. Seated Forward Fold with Band	Sit with legs extended. Loop the band around your feet and gently pull yourself forward, deepening the stretch gradually.	Lower Back, Hamstrings
4. Quad Stretch with Band	Lie on your stomach. Loop the band around one ankle and pull it over your shoulder to stretch the front of your thigh.	Quadriceps

Beginner Resistance Band Workout Routine

If you are a beginner and unsure where to start from, here is are simple beginner-friendly resistance band workout routine that will just take 20 minutes of your day but give you lasting benefits. The best part is, these exercises can be done anywhere. They are designed to balance strength and mobility

Workout Phase	Activity	Duration/ Rep
Warm-up	Jumping Jacks (no band)	30–60 seconds
	Arm Circles	10–15 seconds forward & backwards
	Bodyweight Squats	10–15 reps
Circuit (2–3 rounds)	Banded Squats	15 reps
	Banded Glute Bridges	12 reps
	Seated Rows	10 reps
	Standing Lateral Band Walks	12 steps on each side
	Bicep Curls with Band	10 reps
	High Knees with Band	30 seconds
	Hamstring Stretch	15 seconds each leg
Cool-down	Deep Breathing	5–10 deep breaths
	Forward Fold Stretch	20–30 seconds
	Shoulder Pull	10–12 reps, slow and controlled

Some tips you should follow are:

• Do not start with an extremely tight resistance band
• Never skip a warm-up
• Wear comfortable gym clothes like joggers.
• Stay hydrated throughout the workout, so carry your favourite shaker bottle with your favourite health supplement.
• You can add some creatine to make your workout last longer and more fruitfully.

Read Also: What’s Better: Treadmills v/s Outdoor Running?

Takeaway

Resistance bands are extremely beginner-friendly, budget-friendly and also very easy to carry around, making them your best companion in your fitness journey. Now you wouldn’t need to skip gym even when you are away from it, because your resistance bands can go wherever you go. With resistance bands, there are no excuses, only great effects!

Hello Ziddis! Have you been thinking about serious muscle building or boosting endurance, or simply improving your overall health? You have likely already tried a few supplements in your daily routine. But are you using them the right way? Let us understand what supplement stacking means and how to do it in the most efficient way.

Hello Ziddis! If you’re serious about building muscle, boosting endurance, or simply improving overall fitness, you’ve likely already added a few supplements to your daily routine. But are you using them in the most effective way?

Supplement stacking—combining multiple supplements to enhance performance and results—can be a game-changer when done right. Let’s break it down so you get the most bang for your buck (and gains!).

Supplement Stack: What Is It?

Supplement stacking is combining multiple supplements to improve your health and fitness. This can be a game changer, provided that the supplement stack, i.e. the group of supplements you take with each other, complement each other’s benefits instead of negating them.

A supplement stack works because it relies on multiple supplements, each contributing to a comprehensive approach to health. This approach can boost your energy, repair your muscles, build your endurance, aid in metabolism, and support recovery, which can be unrealistic when relying on just one supplement. One supplement can help you only to a certain level, after which you will need to support the other functions by bringing in a supplement for the given purpose.

Let’s show you with an example of a common yet highly efficient supplement stake:

• Whey protein for muscle repair and growth
• Creatine monohydrate for strength and power
• BCAAs for preserving muscle mass and better recovery
• Multivitamins for your overall health and/or any deficiencies
• Omega-3s for your joint support and reduced inflammation

When you stack the supplements that support each other, they amplify your fitness.

Supplement Stack for Athletes

Athletes have unique needs that depend on their specific sport. Whether you are into endurance running or competitive lifting, the right stack fuels your performance and improves your recovery speed.

• For endurance athletes like runners, cyclists, etc., these supplement stacks work best:
• Electrolytes for maintaining hydration level and avoiding cramps
• EAA for improved recovery
• Beta-Alanine for stamina and reduced fatigue
• Carb supplements for quicker energy for long sessions of training
• Whey isolate or plant protein, depending on dietary preference

Supplement Stacking for Optimal Performance

Having a schedule for supplement stacking will help you optimise performance.

Morning:

• Multivitamins
• Fish oil
• Protein to complement your breakfast

Pre-workout around 30 to 40 minutes before your gym session:

• Pre-workout formula
• Creatine
• Beta-Alanine

Between your workout

• BCAAs or EAAs
• Electrolytes

Post-workout, around 30 to 60 minutes after your gym session

• Whey protein or recovery shaker

Evening

• Magnesium
• ZMA
• Casein Protein

Being consistent with your supplements is the only way you can see results. Stick to a plan for at least 4 to 6 weeks before evaluating the results.

Read Also: The Psychology of Supplementation: Are You Addicted to the Ritual?

Supplement Stack for Strength Training

If you are a gym-goer, power athlete who is into strength building, some of these gym supplements can stack up well for you:

1. Creatine Monohydrate for its explosive power to support your strength building
2. Pre-workout with caffeine and citrulline malate for focus and pump
3. Magnesium for better sleep
4. Fish oil for anti-inflammatory support for heavy lifting, especially
5. Ashwagandha for reducing stress and hormonal balance.

This stack supports performance, recovery, and long-term muscle building.

Takeaway

Stacking supplements is not about taking more, but taking the right thing at the right time. Whether you are an endurance athlete, a strength trainer or a heavy lifter, your supplement stack should align with your goals. Always read labels, follow the dosage and consult a professional if unsure.

So Ziddis, remember supplements support your training, but do not replace nutrition with it.

Hello Ziddis! The weighing scale is a frenemy we make in our fitness journey. It is our best friend when it tips our ego, but our worst enemy after a hearty meal. Is it really right to make it all about the number on your weighing scale? Here is how you can track your progress without having bouts of emotional turmoil!

Fitness Progress Tracking

Tracking your fitness progress is very important. You are working on your body, and that makes it change for the better. Tracking this always helps! It is not just about shrinking yourself but also about growing your strength, stamina, immunity, energy and confidence. Progress looks different for each of you, so depending on your goal, you must aptly track your fitness progress. The goal is often reflected in a mirror better than on a scale.

How to Track Fitness Progress Without the Scale

First of all, ask yourself what is your fitness goal. This is an important question to ask since this can unlock a new way of tracking your progress to stay aligned with your fitness goal. Here is how you can do it based on your goals:

• To Look better: Take photos. A mirror does not lie. Keep a track of your transformative progress by documenting it in weekly or fortnightly photos. If you are going in the right direction, you will start seeing a visible difference soon.
• If you want your clothes to fit you better: Notice how your old clothes fit you. It could be a pair of jeans or a dress tight at the belly, or even a tee that now fits well on your muscles. Even though not the most accurate way to track your progress, this way feels a lot more rewarding. Notice
• To improve your strength: This can only be seen in the gym. Can you squat deeper or lift heavier now is the question you must ask yourself. This can be tracked by progressive overloading. Even small gains like going one more rep, can mean serious progress.
• To improve your endurance level: Track if you can walk, run or jog without losing your breath. If you are feeling less tired while climbing the stairs, that is great progress.
• Improve your mood and energy: Are you sleeping well? Feeling less stressed? The real win is when your fitness makes you feel good from within. This can not be measured on scales but only with true introspection
• Improve your recovery: If you are feeling less muscle soreness and that vanishes sooner than before, that means your muscles are getting healed faster.
• Lose those inches: If you want to have an inch loss at any specific spot on your body, you must keep tracking it with an inch tape.

Alternative Methods to Measure Fitness Progress

There are various ways you can measure your fitness progress now! Here are a few that people swear by:

• Fitness apps and wearables: Smartwatches, fitness bands, fitness rings and even your smartphones can now track your fitness, be it your step count or your sleep pattern.
• Fitness tests: Trying functional movement tests can help you test your physical fitness progress
• Mobility and flexibility checks: Improved posture, deeper stretches, and better range of motion an indicators of better fitness levels.
• Body measurements: Measure your waist, hips, arms and thighs every few weeks. Inch loss is a great way to track your fitness and is way more visible than the weighing scale.

Benefits of Tracking Fitness Beyond Weight

When you keep your eyes set on the weight, the number starts to become your biggest insecurity. It can push you to insanity or drive you to low self-esteem. By tracking fitness beyond weight, you:

• Feel motivated for longer
• Understand that scales don’t show energy or strength levels
• Support a healthy mindset
• Begin to see fitness as a lifestyle goal
• Shift focus to function more than form
• Reduce the stress and frustration attached to losing weight
• Encourage yourself to be consistent
• Adopt healthier habits

Read Also: Why Sleep Might Be the Most Underrated Fitness Tool

Takeaway

So Ziddis, we are not asking you to throw away those scales, but understand that the scales are only a one-dimensional way of looking at your fitness. Your body has a story to tell, and you must embrace it. Every lap, every inch, every minute of your quality sleep counts. So sport those tank tops and those comfy joggers and let us jog towards our healthier selves, that is not obsessed with the number on the scale. Because real fitness is not always in digits.