Pre Workout Supplements: What They Do and How to Choose One

Pre workout supplements

Pre workout supplements are the talk of the day among athletes and gym enthusiasts. Many claims that these supplements will help you maximize your workout, but exactly what does a pre-workout supplement do and how can it help you?

In this article, we will discuss everything you need to know about what a pre-workout supplement should contain and proper way of choosing a pre-workout supplement.

What Does a Pre-Workout Supplement Do?

Many gym-goers who most likely have tested 6 pre-workout supplements say you shouldn’t workout without taking supplements. But what does a pre-workout supplement do?

Pre workouts are designed to give you a boost of energy, endurance, strength, and help with overall lean muscle gains. It enhances your performance during a workout. A 2012 study published in the Journal of Strength Conditioning and Resistance showed that men who took caffeinated supplements could bench press, deadlift, and lift heavier weights compared to men who took a placebo.

Gym exerciseWhat a Supplement Should Contain

Pre-workout supplement products have different ingredients, and what a pre-workout supplement should contain is based on the desired effects. The list of ingredients is long, but here we will discuss the most common ones found in supplements.

Most pre workout supplements contain caffeine which is known to stimulate brain activity, increase your heart rate, enhance your focus, and help with fat burning.

Supplements also often contain creatine which increases your power and strength. Sports enthusiasts often use supplements with creatine to help with weight training.

Pre workout supplements also have protein which is known to support and maximize your muscle-building potential.

Beta-alanine is another ingredient that delays muscle fatigue. This is especially useful if you’re trying to build your muscles and strength.

Other ingredients may include nitric oxide boost, taurine, tyrosine, carbohydrates, and electrolytes. The list of ingredients of supplements is long, and you should carefully consider which ones would give you the maximum level of health and fitness benefits.

Choosing a Pre-Workout Supplement

When choosing supplements, you need to consider your health, fitness, overall wellness, and bodybuilding goals. Do you want to enhance your focus? Choose supplements high in caffeine. But you also need to consider your health status. Caffeine is known to increase heart rate. Are you okay with that? Will it not harm you in any way? If caffeine harms your health, then a stimulant-free supplement might be best for you.Vitamins and supplements for working out

Before making a decision on which pre-workout supplements to buy, get a guide list of the top brands and compare each in terms of the ingredient, claimed effects, and prices. Ask around your friends if they can recommend a supplement suitable for you. It’s also best to consult a physician for expert opinions. Look for a review before buying a brand to see if it has unintended effects.

Supplement Benefits

Carefully choosing a pre-workout supplement is crucial to protect your health, nutrition, and wellness. Don’t buy the first supplement you see. Do your research, and reach your personal goals with the right prefuel supplement for you.

The 3 Best Cardio Exercises for Fat Loss

Losing that unwanted body fat and getting into that sexy shape can be a hard task. Choosing the methods for effective shedding of the stubborn weight can even be worse.

Getting into the best possible shape can be achieved through some aerobic activities. There is a wide range of aerobic methods available to choose from, and depending on your needs, you can go for the most suitable methods that work for your body.

Cardio Exercise Running

What Are the Best Cardio Exercises for Fat Loss?

1. Walking

To lose the stubborn weight through light exercises, consider walking on an occasional basis. Walking is a light aerobic exercise that can burn up to 400 calories in an hour implying walking daily for at least 3 hours can play a big role to the weight loss process.

This is one of the best cardio for fat loss especially for beginners, people with injuries and those who cannot handle heavy exercises like people suffering from worse cases of obesity. Walking might not be one of the best methods due to its low intensity compared to other methods but it is quite effective if one can adjust the walking rates by the progress of the exercising days.

Walking Can Be Applicable in the Following Circumstances:

  • Fat burning in people with obesity
  • Impact activities for the injured
  • Moderate activities for recovery purposes
  • Build up to more intense exercises

2. Running

Skipping rope for aerobic exerciseThis is a much higher intensity exercise that enables one to burn up to 600 calories per hour. Is is among the best cardio for fat loss and one of the widely used methods in burning the stubborn fat off the body. It does not only impact the weight loss process but also improve the cardio-respiratory fitness of an individual. Running stimulates the metabolism rates for a longer period, effective for fat burning.

Running Is a Beneficial Form of Cardio for the Following Purposes:

3. Skipping Ropes

This is one of the most overlooked cardio for fat loss method by most individuals seeking to lose weight. It is even better than walking and running by far. With skipping of ropes, you can burn around a whole 1000 calories in an hour, a figure that is both the combination of running and walking. If done correctly, skipping ropes can add definition of calves and shoulders it intensifies on these muscle groups. You are guaranteed of burning much fat in a shorter period with this method if you are committed to losing weight. You can come up with a routine that works best for you.


The above are just some of the best cardio for fat loss methods. There are various methods out there but these can be applicable to both the beginners and advanced users. Moreover, they are home-based exercises. It is however, important to note that exercises alone cannot lead to maximum results and therefore, watching diet and enough relaxation are critical too.

The Impact of Clinical Cancer Research on Health

Cancer caused by tobacco useCancer is one of the world’s leading illnesses that is taking a toll on the lives of many individuals. The disease is non-communicable, but no one is free from becoming a victim of it. Different health practitioners and experts in cancer say that the whole human body is at risk of cancer except the hair and the fingers, so basically, no one is safe. Scientists and research analyst rely on the clinical cancer research done to identify the root causes of this disease, how to manage it and how to really prevent its adverse effects on our human health.

Cancer Research Findings

Through the clinical cancer research conducted by different health practitioners across the globe, this is the state of cancer in the world at the moment;

  • It is a group of diseases that is characterized by the uncontrollable growth of abnormal cells. There are about 100 different types of cancer that can affect any part of the human body.
  • Tobacco use is the largest cause of cancer, causing global deaths of 22% in cancer.
  • Over 2M cancers of the skin are diagnosed every year.
  • Around 77% of the cases of cancer are diagnosed in individuals over 55 years old.
  • Cancer is the second most killer disease in the world
  • Most cases of cancer in men are in prostate, lung, and colon while in women it is breast, lung, and colon.

These findings of the clinical cancer research done, prove that significant attention needs to be directed towards this rampant disease or else the cases might multiply until the disease becomes uncontrollable. Through the many research studies done, cancer, depending on what type of cancer is caused by the following;

  1. Genetics
  2. Smoking and tobacco
  3. What we eat and the physical activities
  4. The exposure to sun and other radiations
  5. Viruses and also other infections

When it comes to genetics, research on cancer indicates that some types of cancer run through families, but most of these cancer cells are not directly linked to the genes inherited from the parents.DNA Gene Mutations Caused by Cancer

Cancer is caused by changes (or mutations) to the DNA within cells in the human body. The changes caused in the DNA can impact the normal functions of the cells and thus making it become cancerous. The mutation causes the gene to instruct the affected cells to grow rapidly, fail to stop the growth of these cells and make mistakes in an attempt of repairing the DNA errors.


The scary cancer statistics and reports on the clinical cancer research done have influenced global campaigns aimed at fighting this deadly disease. More people are being encouraged to get tested in order to detect the early stages of cancer that can be treated. Some countries even offer free diagnosis and treatment of the early stages of this disease with other countries being equipped with necessary resources in fighting the disease. On a preventive measure, people are being encouraged to stay off the potential causes of cancer like quitting smoking, staying off intense sun radiations, keeping fit and watching what one eats among others.

If you or a loved one may be concerned about your risk of developing cancer, get tested today at your local testing facility.