Vitamin C is one of the most important nutrients for the human body.

 

The body is unable to produce it, so we need to get our daily dose from an external source.

 

That is why it has become one of the most popular nutritional supplements in the world – not just among athletes!

 

But what is vitamin C, what are its benefits, what happens when you overdose on it or don’t take enough, and how much vitamin C per day is the recommended amount?

 

What is vitamin C?

 

In the past, scurvy was common on ships, and nowadays we know that scurvy actually meant severe vitamin C deficiency.

 

This was due to the monotonous diet, as the crew did not consume any fruits or vegetables at all – only the durable foods, like canned food.

 

Symptoms included:

Fatigue
Sensitive joints and bones

Irritability

Slow wound healing

Hemorrhages under the skin and nails

Haemophilia

Tooth loss

 

Later some sailors noticed that various citrus fruits (e.g. lemons) and other foods high in vitamin C (e.g. sour cabbage) prevented the unknown disease.

 

It was first isolated by Albert Szent-Györgyi, a hungarian biochemist who won the Nobel Prize in 1937 because of his work.

Vitamin C (also known as ascorbic acid) is an essential vitamin that our body cannot produce at all – however it is very important for it.

 

The 2 best sources are: 

foods high in vitamin C

nutritional supplements

 

But what does vitamin C do?

Benefits of vitamin C

 

First and foremost, vitamin C is a powerful antioxidant. In the cells –more precisely in the mitochondria– free radicals are formed during the energy-releasing process. The problem is, these radicals have a harmful effect on the human body.

 

Free radicals are neutralized by the body’s own antioxidants, but sadly in some situations (e.g. stress) they are unable to do so. This is when an antioxidant taken from an external source becomes very important.

 

It can also lower blood pressure, which affects a large percentage of adults.

 

It can also significantly reduces cardiovascular risks, which are currently the leading cause of death in the world.

 

Vitamin C significantly reduces the amount of uric acid, too.

 

It can also be associated with other minerals and trace elements, such as being able to reduce iron deficiency by helping the body absorb iron. It also plays an important role in collagen formation.

 

It also accelerates wound healing, which is very important for people who have had serious injuries or surgery.

 

Furthermore vitamin C is very important not only physically, but also mentally, as it is effective against dementia and memory impairment.

 

The list of vitamin C benefits is almost endless.

 

But be careful!

 

Along with many other vitamins, vitamin C is also sensitive to external stimuli such as heat.

 

Therefore, foods contain the most vitamin C when consumed in their raw state – without any cooking or steaming.

 

The best solution for the proper vitamin C intake is a balanced diet that also includes vegetables and fruits. This is important, because vitamin C deficiency can cause very serious problems in the functioning of the body.

 

But how much vitamin C per day is the recommended amount?

Dosage: how much vitamin C per day?

 

The recommended daily intake is 75 grams for women and 90 grams for men.

 

However, many take much more than the prescribed amount.

 

This may be justified in several cases:
For athletes

After surgery or injury

In case of illness, cold

 

What are the best sources of vitamin C?

 

The best sources: Foods high in vitamin C

Many people think that there is no other place to build muscles but in a gym.

 

Actually, we are “breaking down” the muscles in the gym – and then we are “rebuilding” them with rest, nutrition and sleep at home.

 

But wouldn’t it be great if we could achieve all this in one place?

 

That is exactly what home workouts can do for you! 

 

But who should train at home, what are the pros / cons of at home workouts, and how to get the best home workout plan?

Is home workout suitable for me?

 

The simplest answer: Yes, if you don’t want to go (yet) to the gym, a home workout can be great for you.

 

It’s worth taking a look at the root of this statement and figure out why you don’t want to.

 

There are several categories.

 

1. Beginners

 

There is a popular misconception amongst beginners that they will be laughed at in the gym.

 

This thinking is completely wrong. Every bodybuilder remembers where they started, so they will show respect to beginners, not humiliation. If that’s why you don’t go to the gym as a beginner, it’s a good idea to reshape your thinking, because bodybuilders help each other rather than laugh at them.

 

On the other hand, if you want to develop proper movement coordination and some muscle first, while incorporating healthy lifestyle habits into your daily routine, you couldn’t find anything better than the home workout.

 

2. Women

 

It is much less common to meet women in gyms than men.

 

One of the main reasons for this is that they don’t want to be “big”.

 

Oh, if it was that easy.

 

iIf someone goes to the gym regularly, she won’t become a two-door closet yet – it requires an extremely strict diet and very frequent, professional workouts. This is something that most people can’t afford, just those who are practicing the sport competitively, because this type of nutrition and exercise is extremely expensive and time consuming.

 

So if you don’t visit the gym because of this excuse, you’re wrong.

 

However, for a lot of women, a workout at home may be enough, especially for someone who wants to be tight, not thin.

 

3. Anyone in extreme conditions

 

The coronavirus epidemic has shown that we can be easily trapped between the 4 walls under extreme conditions.

 

But we don’t need an epidemic to have “extreme” situations.

 

Such circumstances may include:
 

little time

financial problems

workplace affairs

family changes

health issues

 

Then even those who otherwise spend most of their time in the gym can be trapped between the 4 walls.

 

So it is advisable to keep a workout equipment at home as well, as the above conditions can strike at any time.

 

But what exactly is this equipment?

Equipment for workout at home

#stayhomestayfit

In the last weeks a lot of people’s home became workplace as well. Staying home all day – especially now when you cannot go out after work – can be a totally new challenge for the healthy and fit members of the society. According to a German study published in 2019, the people who work from home feel more exhausted  than those who do similar work at a workplace. The level of nervousness and irritability was also higher for those who worked at home. And in 2019 you could go to gym or anywhere after work to relieve the stress. Now you can’t do that which makes it all the more important to organise working time in the home office as healthily as possible.

The first and most important advice: if it is possible try to keep your normal daily routine and workflow. We mean here your working time, working enviroment, after work activities like training, eating habits.  This can be hard at the beginning but try to be strict to yourself. At first you may have the temptation to stay in bed whole day working „comfortably” while watching TV and having some snacks. The biggest problem of home office is the mixing of work and private life. It’s not only about living private life during working time but doing work during your private time too. When you work from home you may spend even your ˝free time˝ with work. It is hard to finish your working hours if you stay physically in the same place. You must find balance!
 

Let’s see some tricks that help you stay fit and productive during working days at home!

1. Start every day with stretching! You’ll feel the positive effect of it in your muscles and joints even after a short 5 minutes stretching.

2. Work with healthy posture! At first it would be tempting to work from bed but after a few days you will feel the negative consequences of it.

3. Don’t forget the breaks and spend them usefully! It is recommended to go outside or to make phone calls outside. Eat during these breaks and not in front of the computer screen. Drink plenty of water or other beverage, minimum 2 liters daily.

4. Stay active during this ˝isolation˝ time. Do some sport activities regularly, even at home. We have many free tips, training programs on our website and social media platforms (Facebook, Instagram). There’s always something good in every bad: you can use your newly gained free time, which normally you spend on travelling from home to workplace (and back) to do some sport.

5. Eat healthy and use supplements accoding to your needs! These weeks it is even more important to focus on healthy eating to help your immune system function. Store some healthy raw materials for a couple of weeks, buy lean meat, healthy complete carbohydrate sources, vegetables and fruits. Supplements can be very useful now because supplement usage is an easy and quick way of micro- and macronutrient intake. And they can be stored for a long time.

Check out our Home Office Supplement Stack:

Protein Breakfast – easy-to-prepare breakfast, energy and fibre source with quality protein.  If you are a ’gourmet’ porridge fan, we suggest it with extra peanut butter (100% Peanut butter), chia seeds, coconut shred or fruits as toppings. With a complete breakfast you can start your day feel energetic and with stabil insuline levels, it can reduce snacking during the day. It is important to take care on your calorie intake (and also your macronutrient needs), as if you are less active during the day, your body needs less energy.

Mega Daily One Plus – daily vitamin and mineral needs. It’s also important to fill your body with essential vitamins and minerals. You can cover your daily needs with fruits and vegetables, or with extra supplements. The most practical way is a complex multivitamin product, which contains high dose of micronutrients. Consume it during or after your meals.

C1000+ Bioflavonids – extra immune system support. The importance of Vitamin C in immune system support is evident. As it is a water-soluble vitamin, body cannot store it, so it is needed to supply with food or even supplements.

Mental Focus – extra energy for work. As we mentioned above, that it is hard to find balance between working and free time, sometimes it need some extra support to stay focused during working. Try the power of caffeine containing supplements. It can be also useful when you do not feel any motivation for training.

For home trainings choose your favourite supplements:

BCAA+Glutamine Xpress - during workout

100% Whey Protein Professional - after workout
 

 

Leave the plain flour and the sugar in the shops! These items won’t help you keep your hard earned muscles. Moreover, the plain flour and the sugar (or anything you make from them) will cause blood sugar and insulin volatility which leads to hunger rushes. This can cause overeating which affects your shape negatively, especially if you are on a restricted training program.
 
These low fiber foods don’t nurture the healthy gut flora, where those „good” bacteria produce the vitamins (like vitamin B12) that are indispensible for the normal functioning of immune system.

So here’s the survival kit for the following days to keep the muscles and fuel your body (not only for quarantine).
 
Food survival kit

High quality protein sources for you to stay fit!
 

 

Store more than the usual from lean meat (chicken / turkey breast) and fish in your freezer. Buy fresh items and freeze them quickly. As for protein and fish, store high quality canned fish too.

Did you know that one of our favourite protein sources, eggs can be stored for about three weeks? According to experts, eggs don’t even have to be kept in fridge so you can spare some additional space for other food. Warning: don’t store the eggs in warm temperature though.

The easiest and quickest way of protein intake is a protein shake. You can choose our bestselling protein, the WPP (100% Whey Protein Professional) or a protein blend from complete protein sources like Fourstar Protein.

Did you know that whey protein contains immune-boosting compounds? For example lactoglobulin, lactoferrin, lactalbumin and immunoglobulin which can found in milk too.

And you don’t have to give up instant protein intake even if you follow a vegan diet. Choose a product which contains vegan protein sources, for example Pure Form Vegan Protein.
 
Complex carbohydrates with high fiber content
 

Beside the micronutrient rich vegetables, oat flakes are among the favourite fiber sources of athletes. Because of their complex carb and fiber content they have optimal glycemic index (effect on blood sugar level). It is useful to get some oats in flour form too because you can replace plain flour with it, for higher fiber content. High fiber cabs don’t cause hunger rushes.  You can buy wholemeal oat flour too.

If you don’t want to deal with protein and oat flakes separately you can choose Protein Breakfast which contains a blend of high quality protein and carb sources. A similarly nutritious product is the Oat’N’Whey which can be consumed as a shake (if you mix it with water). You can replace a meal with these especially if you complete them with fruits and nuts.

The fresh fruits and vegetables can’t be stored for long time so you’d better choose frozen veggies and fruits in large packages. These are a must in the survival kit. Although frozen veggies and fruits don’t always have the best reputation, you can be sure that these are carefully selected products with most of their micronutrient content preserved by innovative freezing technology.

The citrus fruits – which can be stored for a longer time because of their thick peel – are valuable because of their high Vitamin C content (immune defence). It is advised to store a bigger amount of these and consume regularly. If you store them in a cool place, you can consume them for weeks.

The root vegetables can also be stored in larger quantities and you can make meals from them for several days: soups and vegatable dishes, so they are perfect for the survival kit. The veggies are perfect carb and micronutrient sources.

Don’t forget the side dishes, but choose wisely. Brown rice, wholemeal pasta, puffed rice, millett, buckwheat, quinoa, bulgur are the right choices.
 
Essential fats

Not only lean meats and fishes can provide valuable fats but avocado, olive oil and nuts are also high in esential fatty acids.

Try our 100% Peanut Butter which contains no palm oil, sugar and other additives.
 
Extra immune sytem defence

Basic package – Mega Daily One Plus + Vitamin D3 + Vita-C 1100
Premium package – Multi Pro Plus + Vitamin D3 + C1000+bioflavonoids + L-Glutamine
Premium vegan package – Vita Green & Fruits + C1000+bioflavonoids
 
Extra tip for pros:

One complex shake with high nutrient content, extra protein, and added amino acids.
You’ll need only the powder – which is available in large packages that are enough for months – and water for the your daily shakes.

Check out these nutritious complex drink powders:

Myomax Hardcore
Volumass 35 Professional
Jumbo Hardcore
 

When choosing between fat burning training methods, you should be asking the following questions: What should I do? When? For how long? How often? There are multiple good answers for all of them, as all the methods have their advantages and their drawbacks at the same time. People’s aims and possibilities are not entirely the same, so it is quite difficult to determine one perfect solution that applies to everyone. At this point, the starting notion should be: anything is better than nothing. With this idea in mind, you can choose from among some training techniques explained in the following sections, considering multiple factors, like personal aims, time schedules, available training equipment and your physical development.

What should we do?

Short, high intensity interval cardio training

High intensity interval training (HIIT) is gaining ground really fast among existing training methods. This workout strategy alternates periods of short, high intensity exercises with short, low intensity recovery periods. Usually, intervals fall between 30-120 seconds, while the entire exercise should take about 15-25 minutes overall. Researches have shown that HIIT results in higher post-workout energy consumption than moderate, consistent intensity cardio exercises, which means that the rate of burning calories stays high for longer periods of time. There are some risks to bear in mind though, especially for beginners, people in bad physical shape and those who are not conscious of their own medical condition. Nevertheless, because of the relative nature of intensity, the risk is moderate and easily manageable, but the advantages are apparent. In addition, risks are smaller for those who are already fit.

Metabolic weight training

By now, it is widely believed that metabolic weight training is a really effective form of exercise. As opposed to traditional bodybuilding exercises, it is executed with lighter weights but is done for a longer period of time. However, it is not regarded as a traditional cardio activity, nor is it a monotone and slow cardio training, as it is a more intensive type of workout. Metabolic training is capable of burning an outstanding amount of calories, accelerates fat burning throughout the body and is similar to HIIT in the sense that it also induces beneficial hormonal reactions. Be aware that metabolic training results in muscle loss in itself, because muscle building – and maintenance – can only be attained by trainings based on heavier weights and fewer reps with longer pauses. This is why a successful fat reducing – muscle maintenance workout program must contain both heavy and metabolic weight training.

Cardio training with moderate lengths and intensities

When doing cardio exercises for a moderate duration (30-45 minutes) at the upper limit of the aimed pulse zone (moderate intensity), body fat can be burnt very effectively. Additionally, the training is followed by some rise in calorie burning, though not as dominantly as in case of HIIT.

Long, low intensity cardio training

The advantage of a long duration – at least 60 minute – cardio is that more calories are burnt from fat and the overall amount of burnt calories is relatively high. However, intensity and duration are inversely proportional, so even though the training is longer, the intensity can only be lower at the same time. Even though this kind of cardio burns more fat than carbohydrates, the burnt amount of calorie per unit of time is lower, and this method has no practical advantages in post-workout metabolic acceleration. As explained, this practice is recommended for fat burning to those beginners who are incapable of sustaining a higher intensity training regime. Under these conditions, this particular type of cardio is not too time efficient. Hiking and walking is ideal for those who are not particularly fit or are older, (seriously) overweight or are suffering from orthopaedic problems (joint issues). Otherwise, there is no point to do one hour or longer cardio training sessions, once it is possible to burn the same – or more – amount of calories with less time invested, or with a different technique. Not to mention the beneficial effects of post-workout metabolic acceleration.

When should we train?

Cardio in the morning on an empty stomach

One of the most popular fat burning techniques is doing cardio training in the morning on an empty stomach. Many bodybuilding and fitness competitors apply this method when aiming for a lean physique, and it is also recommended by trainers. On the other hand, some experts tend to warn that the risk of muscle mass loss is way too high and claim that in a 24 hour time span, the actual time of cardio training is not a deciding factor when considering the burning of calories. Low blood sugar and stored carb levels in the morning mean that the body is in its perfect condition to burn fat, but because of high cortisol (hormone that breaks down muscles) levels, the chance of muscle burning is much higher. As a result, the potential benefits and risks are equally high when following this training method.

Cardio in the morning after a protein shake

A good way to prevent potential muscle loss is to have a small meal in the morning, containing only protein, or to have a protein shake instead. It lowers the risks by suppressing cortisol levels and preventing muscle break down while providing all the benefits due to low blood sugar and insulin levels.

Cardio in the evening

Many bodybuilders and dieters do cardio training late at night but refrain from eating a single bite after workout so that the amount of burnt fat is maximised. This method has its own benefits too, but these results are moderate to say the least, while risks are quite high. Late night exercising is even prone to disturb your sleep cycles and regeneration rates. By the time you fall asleep, the speed of metabolic processes fall back to savings level, so you’ll miss all the post-workout benefits of metabolic acceleration. The risk of losing muscle mass is exceptionally high.

How often?

Regarded as an effective fat burning program, daily cardio workout is usually supported by two arguments. Firstly, more training means more burnt calories. Secondly, frequent cardio helps maintain high metabolic efficiency, as there are no longer inactive periods between exercises. These advantages are hindered by present risks of overtraining or/and muscle mass loss. Furthermore, the risk of aerobic adaptation rises if a higher frequency in training is maintained for a longer period – as the body becomes more efficient, meaning that the same amount of training burns fewer calories over time. When considering all the benefits and risks, it becomes apparent that shorter but more frequent exercises provide a better benefit to risk ratio.
 

If building mass is our priority, our training program should be based on compound free weight exercises. There is consensus among the experts about this. However, there are lots of different opinions about the optimal number of workouts per week, the optimal number of exercises, sets and reps per workout, etc. Even a book would not be enough to present and evaluate all of these theories. The following training program is a good starting point which can be changed later when you got to know which system works best for you.
 
According to our mass gaining training program you should train each muscle group once per week with 2-6 exercises per muscle group, 3-4 sets per exercise and 6-12 reps per set (with the exception of legs and abs). The rest between the sets should be 45-90 sec (closer to 90 for the larger muscle groups).
 
The whole body can be split into 5 or 4 training days. Choose what fits better to your weekly schedule.
 
5 day split workout program (5 training days, 2 rest days per week)

1st day: chest, abs
2nd day: thighs, calves
3rd day: shoulders + traps, abs
4th day: back, calves
5th day: arms

The order can be varied. Any day of the week can be rest day. You should do the heaviest training session (or the training of your weakest bodypart) after one or two rest days.
 
4 day split workout program (4 training days, 3 rest days per week):

1st day: chest, biceps, abs
2nd day: thighs, calves
3rd day: shoulders + traps, triceps, abs
4th day: back, calves

You can do the same exercises in the 4 day split as in the 5 day split. But with the same set and rep numbers the workouts will last longer by 15-20 mins. If it’s not desirable decrease the number of sets somewhat.

 
Exercises
         
 
       
*It is recommended to alternate weekly between the two exercices.  


 

In the 1st part of our series we explained the basic equation of mass gaining and the most important aspects of macronutrient intake. If the adequate protein- and calorie-intake is solved you can think over with what other ingredients you would like to (or could) support the muscle growth. The complex muscle gainers (like Jumbo Hardcore and the MyoMax Hardcore) contain other ingredients beside macronutrients. The complexity (and effectiveness) of a muscle gainer can be enhanced by adding the following compounds: Creatine, HMB, Beta-Alanine, L-Glutamine, Branched-Chain Amino Acids (BCAA), L-Arginine (NO-booster. At intermediate level it is advised to use these complex muscle gainers or take the listed ingredients separately – in addition to the weight gainer. Though the mentioned compounds cannot really be „overdosed”, you’d better be aware of the overalapping amounts – if cost efficiency counts.

It is worth to tell a few words about Creatine which is the most studies and best tried non-doping performance enhancing compound. Creatine is a nitrogenous organic acid that occurs in vertebrates. Approximately 95% of the Creatine in the body is located in skeletal muscle cells. Creatine helps to supply energy to all cells, primarily muscle, by increasing the formation of Adenosine TriPhosphate (ATP) acting as cell energy reserve also for muscle contractions. By supplementing your diet with Creatine, your muscles will retain more Creatine. Creatine in a minimum of 3 g daily dose is scientifi cally proven to increase performance in successive burst of short-term, high intensity exercise like weight training and intensive interval cardio.

Though the chance of not consuming enough vitamins, minerals or essential fatty acids is much lower during mass-building than during cutting, it is advised to use a multivitamin/mineral/essential fatty acid (EFA) formula in your mass-building program.

So for mass-building at basic level we recommend the multivitamin/mineral /EFA + mass gainer combination which can be complemented by a whey protein formula if you can’t or don’t want to consume all your proteins in the form of solid food and mass gainers. According to your budget constraints you can choose simple or more complex weight gainer. If you choose a simple one, it is worth considering buying Creatine (and the other mentioned compounds).

At intermediate or more advanced level you may consider using pre-workout or energizer formulas. These products are very popular because their effect can be felt immediately during training. The central component of these formulas is L-Arginine as Nitric Oxide (NO) precursor. Beside Arginine, some products contain Caffeine, Creatine, Beta-Alanine, Glutamine, BCAAs, Carnitine, Tyrosine and other ingredients. You can decide wether you want to boost your training intensity with stimulants or not. Our most complex, stimulant pre-workout formula is Big Bang. Most of the ingredients of complex pre-workout formulas can be obtained separately as well.
 

The most basic rule of mass-bulding is that you have to intake more calories than you expend if you want to gain weight! Everything comes after this. Without meeting this requirement weight gaining is impossible. Of course, the quality of the gained bodyweight (mostly muscle or fat) heavily depends on the extent of the muscular adaptations and overcompensations forced by physical training. If we don’t train we’ll gain mostly fat. But training is useless if we don’t take in the nutrients and calories needed for growth.

But training and lots of calories are not enough. If you want to increase your muscle mass, keeping protein-intake high is extremely important (2-2.5 g per bodyweight-kg is a good rule of thumb). All the other calories can come from carbs and fats. Usually a high carb – low fat diet works better than a low carb – high fat diet when the goal is muscle mass growth.

People tend to overstimate their actual nutrient consumption when trying to gain muscle . In other words, they eat less than they think and they need for steady and signicifant progress! Moreover, the so-called hardgainers have to face the problem that having calorie surplus by eating only solid food is almost impossible because of their very fast metabolism.

The weight-gainer shakes (made from weight-gainer powders) can solve this problem. These shakes contain fast-digesting protein and carb sources fortified with other active ingredients. These shakes are ideal for pre- or post-workout and morning consumption. While the high-carb formulas are designed for the real (skinny) hardgainers, the moderate carb- high protein formulas are recommended for the normal and athletic metabolisms, and for the demands of typical bodybuilding training.

Everybody seeks the magic bullet while ignoring the fact that nothing is more powerful than the consistent consumption of proper amount of total calories, energizing carbs and muscle building protein!