preparing for battle mentally-narrow border

8/14/2019 Preparing for Battle Mentally-narrow Border

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PREPARING FOR BATTLE MENTALLY &

NUTRITIONALLY

By Phil Richards

Im always amazed when I first start training an athlete for the first

time on how little mental & nutritional preparation they put into

getting ready for a training session. For example, I recently trained a

group of professional boxers who would often turn up for a session

without fluids, skipped breakfast and were undoubtedly dehydrated

as well as being mentally unprepared for the brutality of the session

which I was about to launch at them.

This is a great example of how many of you approach training, I call it

lottery training, you just hope one day you just might win some

progress, but its very unlikely as the odds are stacked against you,

literally its insanity and as we all know the definition of insanity is

doing the same thing over and over again and expecting different

results. Im going to share with you in this article some advice on how


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I prepare my athletes mentally and nutritionally for high quality

training sessions which in return equals high quality results.

When the athlete I am training arrives for a training session that

requires 100% effort, I tell them to mentally prepare as they drive to

the training session to get their heads together, so that when they get

to the session I dont need to put a hand grenade up their ass to get

them going, I havent got time for that shit. Also that they have

prepared nutritionally for the session through quality food and that

they are in a fully hydrated state.

I absolutely detest athletes rolling up to training looking as if theyve

just got out of bed and expecting to just be able to turn the magicswitch on when training starts. In fact let me give you a great real life

example, a boxer who I used to train turned up for a sparring session

at 11 a.m. having only got out of bed at 10.15 a.m. expecting to just

get in the ring, as he was only sparring a fighter who he had beaten

previously, and he got his ass whipped big time, I was absolutely

delighted, because I knew this would never happen again for this

fighter I was training, and it didnt!


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Dorian Yates used to sit in a room for an hour before he trained

mentally going through the workout, knowing how much effort he

would have to put in if he was going to continually make progress,thats exactly what I recommend at the highest level, dont burn

yourself out mentally doing this, but start getting the consciousness

ready for battle and make sure you TRAIN WITH PURPOSE!

Nutritional preparation is undoubtedly as important as mental

preparation, in todays world everyone is looking for the magic bullet

and we see athletes drinking purple, green glowing type drinks praying

and hoping this is the ticket to better training/performance and its

back to lottery nutrition. Now simply turning up having eaten well all

day and being in a well hydrated state would be a good start.

I constantly do random hydration tests on my athletes and 90% of the

time when I first start training them they are chronically dehydrated,

and that will affect strength and endurance levels massively.

Even low levels of dehydration have physiological consequences. A

loss of 2% bodyweight (just 1kg for a 50kg person) causes an increase

in perceived effort and is claimed to reduce performance by 10-20% A

fluid loss exceeding 3-5% bodyweight reduces aerobic exercise

performance noticeably and impairs reaction time, judgment,

concentration and decision making - vital elements in all sports, frompole-vaulting to football. A particular issue for boxers is that

dehydration increases risk of brain injury.

So Im going to give you my pre during and post workout formula

when I first start training a athlete I must stress it changes as the

weeks go by due to adaptation of products.


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Pre training drink

30 - 45 minutes before training:

750 ml of clean water

1 - 2 scoops of amino matrix

20 - 40 grams of vitargo

2 scoops of neuro charge

Your pre workout meal after breakfast is your most important meal of

the day, it will have a huge effect on the quality of your training

session or sporting activity, try to eat a solid meal no later than 2

hours before training, keep the meal simple e.g. rice, vegetables(preferably raw or lightly steamed) fish and add some coconut oil to

the rice to add some excellent fats, which will increase energy for the

workout. Then about 3045 minutes before training/competition its

show time, roll out the Amino Matrix Neuro Explode & Vitargo, and

lets get ready to Rumble! You will understand what Im saying after


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you have tried this formula - UNBELIEVABLE is a word that comes to

mind, but dont take my word for it give it a go!!!

Why Take Amino Matrix?

Amino Matrix

Performance Essentials and Recovery Fuel

Amino Matrix is a pharmaceutical grade high dose essential amino

acid (EAA) blend fortified with extra branch chain amino acids as

well as additional muscle building and endurance enhancing

ancillary nutrients. Amino Matrix has been designed with an

optimal ratio of amino acids and synergists that is guaranteed tooffer the best physiological response before, during, and after

strenuous physical activity. Amino Matrix has set a new standard

for EAA blends by including L-Carnitine, Aspartic acid, Citrulline

Malate, Betaine and Sodium RAlpha Lipoic Acid.

These ingredients have been proven scientifically to increase

exercise capacity by: increasing and restoring muscular metabolic

substrates, increasing protein synthesis, enhancing ammonia

removal, reducing catabolism arising from exercised induced

stress, enhancing the immune system, improving fat mobilization,

and increasing the utilization of lactate for energy.Unlike most amino acid blends, Amino Matrix uses a unique

method which finely mills the ingredients to ensure an optimum

delivery system for quick and maximum absorption.

Another feature unique to Amino Matrix is its inclusion of

tryptophan. Since net protein utilizations are profoundly affected

by the limiting amino acid (the amino acid found in the lowest

quantity) it is important to have all the essential amino

acids present. The amount of tryptophan included in Amino

Matrix represents the amount we found to effectively increasenet utilization without any oftryptophans potential fatigue

inducing effects. Amino Matrix is a result of the combination of

science and trials with some of the worlds top athletes.

Furthermore, since Amino Matrix is not a protein powder, and is

comprised of USP grade individual amino acids containing no

fillers, it is free of common allergens such as dairy, corn, soy,

gluten and other grains.


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Amino Matrix Synergists!Citrulline Malate

Citrulline malate improves aerobic performance and capacity by

influencing lactic acid metabolism and reducing fatigue. Studies

have shown a reduction in mental and physical fatigue andexhaustion with the use of citrulline malate. Research in several

human studies show that blood lactate concentrations are

reduced and ammonia elimination increased after physical

exertion. Rapid recovery from physical effort correlates to the

disappearance of lactate from blood after performance at a high

level of acidosis suggesting an essential role in acid-base balance.

L-Carnitine

L-Carnitine is an amino acid found abundantly in skeletal and

heart muscle. It functions primarily to support fat utilization, andalso acts as a carrier of fatty acids into the mitochondria where

they are oxidized and converted to energy. Clinical studies have

found that L-Carnitine supplementation significantly helps

physical recovery from high intensity exercise. This allows for less

tissue damage, decreased production of free radicals, and less

muscle soreness following exercise.

L-Aspartic Acid

L-Aspartic Acid is a non-essential amino acid which also functions

as an excitatory neuro transmitter and plays a vital role as a

necessary component and step in the transport of high-energy

NADH (Nicotinamide Adenine Dinucleotide) molecules from the

cellular body and into the mitochondria. Supplementation with

L-Aspartic Acid increases resistance to fatigue and allows athletes

to sustain longer workouts at higher exercise loads. L-Aspartic

Acid is also involved in proper fat and glucose metabolism. One of

the most significant benefits of LAspartic Acid involves the role it

plays in removing toxic ammonia (a byproduct of the breakdown

of muscle tissue caused by strenuous exercise) by converting to

urea and the excretion from the body in urine. In fact, it

complements Citrulline Malate in the same ammonia scavengingrole. L-Aspartic Acid is also involved in the synthesis of both RNA

and DNA, helps to protect the liver, and helps to strengthen the

immune system.


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Betaine

In times of stress, endogenous betaine levels may be insufficient

to support optimal immune system function. Under these

conditions the body becomes susceptible to injury, illness and

disease. Betaine anhydrous (also known as Trimethylglycine) has

been shown to be lipotropic by promoting the oxidization oflipids. Betaine is a methyl donor that helps in the production of

several brain chemicals and hence improve mood, energy,

wellbeing, alertness, concentration, and visual clarity. A methyl

donor is simply any substance that can transfer a methyl group [a

carbon atom attached to three hydrogen atoms (CH3)] to another

substance. Many important biochemical processes rely on

methylation, including the metabolism of lipids and DNA.

BioEnhanced! Sodium R-ALA

Scientifically proven to be the most bioavailable Alpha Lipioc Acid

in the world. It has been shown in a human trial that people who

took Bio-Enhanced R-Lipoic Acid achieved blood concentrations

of Lipoic Acid a full 40 times higher than those who took

unstabilized R-ALA. Na-R-ALA promotes the muscles uptake of

glycogen. It does this by optimizing insulin activity and increasing

glucose tolerance thereby increasing the rate and amount of

nutrients shuttled to your muscles pre and post-workout.

It is also an extremely potent antioxidant. In fact, because it is

both water and fat soluble, ALA is considered the universal

antioxidant and is a powerful free radical scavenger at the cellular

level. ALA has also been described as a network antioxidant

because of its unique ability to enhance other antioxidants.

It directly recycles the metabolic lifespan of Vitamin C and enzyme

CoQ110 and indirectly renews vitamin E, enhancing the

effectiveness of all these antioxidants. By reducing cellular

oxidation, ALA helps minimize systemic inflammation

ALA is one of the few substances that can cross the blood/brain

barrier. This increases the intracellular levels of glutathione, an

antioxidant that protect the brain from free radical damage.

Furthermore, it has a synergistic effect with L-Carnitine since they

enhance each other in an energy production role.


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Why Use Neuro Explode?

NeuroExplode has an almost instantly perceivable effect that is

sustained for hours. NeuroExplode will improve the performance

of speed athletes, endurance athletes, and even those whose

activities require extreme concentration such as golfing and

hitting a baseball. Businessmen or students can benefit from this

product too, since it will give them increased mental energy and

drive.

An additional benefit of the NeuroExplode formula is that it will

improve fat mobilization.

Over several years at Ian Danneys Training Facilities, the formula

has evolved as real life experimentation led to several

refinements. Tested and perfected on over 100 professional and

Olympic athletes, we have found the following amazing results:

12% increase in weight load in a given training session

22 cm increase in Standing Broad Jump

20% reduction in rest time, resulting in athletes still able to use

the same load

and volume in a training session


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Users report:

Prolonged mental focus especially when fatigued

Decreased perception of fatigue

Increased feeling of well being

How it works:

The contents ofNeuroExplode work synergistically to create the

optimal environment for enhanced mental focus, concentration

and reaction time. It is the precise combination and dosage of this

formula that makes it so effective.

NeuroExplode Contents:

Alpha GPC

Alpha-glycerophosphatidylcholine (Alpha-GPC) is a water-soluble

phospholipidmetabolite naturally occurring in the body. Alpha-

GPC passes through the blood brain barrier providing a rapidly

available source of choline for acetylcholine and

phosphatidylcholine biosynthesis.. Multiple studies suggest that

alpha-GPC plays a role in enhancing mental function, neurological

function, and memory. Furthermore it has been demonstrated to

improve balance and coordination when combined with 'skill set'

practice and training as a result of normalized nerve transmission

in the brain, and in cardiac, skeletal and smooth muscles.

Acetly L-Carnitine

Acetyl-L-Carnitine is a natural ester compound that plays an

important role in cellular acetylation system homeostasis. Studies

show that Acetyl-L-Carnitine supports cell membrane fluidity and

provides a reservoir for cellular energy production to promote

mental clarity, memory and brain function. Supplementation with

this compound leads to increased neural drive and mental energy.


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Tyrosine

A non-essential amino acid, tyrosine is converted into dopamine

and norepinephrine. Supplementation with tyrosine leads to

alertness and mental arousal. This tends to work in a smooth,

effective way, to increase alertness and focus, along with mood.

The rate-limiting enzyme for the creation of dopamine is

tyrosine hydroxylase, which converts tyrosine to L-Dopa. Making

L-tyrosine and important addition to the formula.

Vinpocetine

Vinpocetine is an alkaloid synthesized from vincamine, a natural

compound extracted from the leaves of periwinkle (Vinca minor L.

It is absorbed in the small intestine and then processed in the

liver. Vinpocetine enhances healthy cerebrovascular blood flow,

possibly by supporting cyclic GMP phosphodiesterase activity,

allowing for healthy oxygen distribution to cells.

Vinpocetine may also support oxygen release from hemoglobin,

providing cells easier access to the oxygen they need. The results

in greater ability to recruit fibers under conditions of hypoxia

Huperzine A

Huperzine A inhibits the enzyme acetylcholinesterase . This

enzyme breaks down acetylcholine. When the enzyme that breaks

it down is inhibited, acetylcholine levels in the brain tend to rise.

This when combined with other products in the formula ,which

directly increase choline makes a very synergistic combination.

Additionally, Huperzine A helps to protect nerve cells under

conditions of hypoxia.

Pantothenic acid (Vitamin B5)

Pantothenic acid (Vitamin B5) is used to form coenzyme A and 4-

phosphopantetheine, both of which play important roles in over

100 metabolic reactions. Coenzyme A is involved in the metabolic

release of energy from macronutrients especially fats. Most


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interesting is that pantothenic acid is crucial

in the formation of acetylcholine. Furthermore, given the

frequency of alcohol consumption, particularly by athletes and

the fact that alcohol depletes vitamin B5, sub-clinical deficiency of

the vitamin may be a lot more common than experts think.

This pre-workout formula will yield immediate results; and by

allowing you to increase training intensity and density, it will also

impact the long term effectiveness of your training protocols.

Why Vitargo?

GENUINE SUPER SOLUBLE VITARGO - Activates Muscle Protein

Synthesis - Inhibits Muscle Protein Breakdown - Augments

Anabolic and Strength Increases from Resistance Training. A no-

hype scientifically-based hyper-anabolic anti-catabolic formulation

that will switch on protein synthesis signaling in the muscle and at

the same time inhibit protein muscle breakdown thus providing a

maximised anabolic and anti-catabolic effect for maximum muscle

gains.

Vitargo has a unique role in the process of switching on proteinanabolic synthesis as well as inactivating protein degradation and

will promote more intense and effective training workouts.

So what is Vitargo?

Vitargo is a unique patented carbohydrate, specially formulated for

elite athletes to give an effective loading of easily accessible

muscle energy (glycogen) to the body.


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Vitargo has been clinically tested at the Karolinska Institute,

Stockholm and compared with other "ordinary" sport carbohydrate

drinks. The results showed that Vitargo was quicker in replenishing

glycogen levels and passing through the stomach. Compared with

the normal combinations of complex glucose polymers, Vitargo's

results showed:

Recharging of the glycogen levels Vitargo - 70% quicker

Passage through the stomach Vitargo - 80% quicker

Other sport and carbohydrate drinks are formulated on traditional

carbohydrates used in the production of normal grocery and

confectionary products. Therefore they do not meet the special

demands of the athlete.

So the combination of amino matrix, neuro explode and vitargo is

going to take you up another level in concentration levels, work

capacity & recovery and this will improve performance significantlyno matter what your sport.

During training

Take 60 grams of vitargo and 15 grams of amino matrix per hour and

trust me the results are phenomenal, or if you are playing a team sport

drink 500 750 ml water with 1 scoop of amino matrix and 60 grams

of vitargo at half time and this will inhibit a drop off in work capacity

in the second half.RESEARCHERS RECENTLY REPORTED THATCONSUMIMING A DRINK CONTAININGCARBOHYDRATE AND PROTEIN

IN A 4 - 1 RATIO IMPROVED ENDURANCE BY 57% COMPARED WITHWATER AND 24% COMPARED WITH A CARBOHYDRATE DRINK!!!


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Post workout nutrition

0.5 - 1 grams carbs 0.4 grams protein 0.33 grams glutamine

per kg of lean body weight and 5 10 grams of creatine!!!

Take this drink within 30 minutes after the training session or

competition as finished.

0.5 to 1 gm of vitargo per kilogram of lean body weight (I would only

take vitargo if session has been Balls to the wall otherwise you could

store the excess carbohydrates as body fat, basically the leaner you

are the more carbohydrates you will be able to tolerate).

2 scoops of neuro chill this will calm the nervous system down and

allow you recover quicker.


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Why Neuro Chill?

Post-workout modulation of the nervous system is crucial and has been

overlooked, until now. Over time, we developed excellent pre-workout

formulas and as a result, athletes increased their neural drive to new

highs. But this, coupled with the stress of competition, had athletes

over excited for a long period of time. Additionally, it becameapparent that the athlete wasnt able to start the recovery process until

he had come back down. Football players would play a game at 1pm

and be wired, then consequently be unable to begin the recovery

process until 11pm or later. Track athletes would run 2 hard rounds in

one day and be so neurally charged that combined with the anticipation

of the next days rounds, they would never really unwind and come

back to a normal level of nervous excitement and muscle tone before

that next day! This clearly was unacceptable.

It is out of this need that NeuroChill was born. By ingesting immediately

after training and competing, our NeuroChill supplement attenuates

over excitation of the nervous system.

How it works:

The contents ofNeuroChillact synergistically to support the athletes

innate ability to achieve a calm, positive, state with optimum resting

muscle tone, thereby speeding recovery. As a secondary benefit, itcontains herbs that improve the ability of athletes to cope with daily life

challenges and ongoing physical stress, as well as aiding to manage and

enjoy good sleep. Though relaxing, this formula will actually tend to

improve concentration and maintain mental functioning.


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Glycine is an inhibitory neurotransmitter in the central nervous system,

especially in the spinal cord and brainstem. When glycine receptors are

activated, they cause an Inhibitory postsynaptic potential (IPSP),

lowering the firing rate of the neuron. By functioning as a GABA agonist

Glycine modulates over excitement of the nervous system.

Passionflower can be such a potent herbal remedy because it calms

muscletension and twitching without affecting respiratory rate or

mental function the waymany pharmaceutical sedatives do.

Valerian possesses several mechanisms for calming neuronal activity,

includingthe potentiation of the effects of the relaxing neurotransmitter

GABA.

Ashwagandha has an extensive, 4,000-year history of traditional use

and is one of the most revered and widely used Ayurvedic herbs.

Ashwagandha helps the body adapt to stress by rebuilding the nervous

system without stimulating it. Its rejuvenating and nervine properties

produce energy, which in turn helps the body to calm down and

muscles relax. Ashwagandha works to reduce stress by directly opposing

the reaction of stress as it reduces the amount of cortisol released by

the adrenal glands. Long term production of cortisol has adverse

effects on our ability to recover from workouts and our overall health.

This delay in the release of cortisol levels prevents the negative effects

of long-term cortisol production on the body and prevents the adrenals

from becoming exhausted, a direct anti-stress effect which has been

reported by many researchers.

Magnesium Orotate: Magnesium and calcium act in conjunction to help

to regulate nerve and muscle tone. In many nerves, magnesium serves

the function of being a chemical gatekeeper; when there is ample

magnesium in the body, calcium is blocked from rushing into the nerve

cell and activating the nerve, keeping the nerve in a state of relaxation.

If dietary magnesium is inadequate, the gate blocking can fail and the

nerve may become over activated. When certain nerve cells are over-

stimulated, they send too many messages to the muscles causing them

to over-contract. This series of events helps to explain why magnesium

deficiency can cause muscle soreness, tension, spasms,


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cramps, and fatigue. Actually, magnesium relieves the nervous

irritability and excessive energy that give rise to fatigue in the first place.

When you train and compete at intense levels, you walk a very fine line

between overtraining and training just enough. Even in perfect

circumstances, training by itself is a stress on the body. To get the

maximum performance from your muscles, you require just the right

amount of training coupled with appropriate rest and recovery periods.

NeuroExplode provides the neural drive and concentration to maximize

workouts, while NeuroChill ensures the quick recovery and return to

resting state of the Central Nervous System (CNS), as well as

modulation of coritsol response to the workout stress.

RESEARCHERS FOUND THAT WHEN ATHLETES CONSUMED A

CARB/PROTEIN SHAKE IMMEDIATELY

AFTER EXERCISE, THEY HAD 55% GREATER ENDURANCE IN AN

EXERCISE BOUT 4 HOURS LATER!

Then about 60 90 minutes later you will be ready for solid food and

again in regards to carbohydrates they are not the enemy you just

need to time them if the session you had previously to this meal was

very hard and you used a lot of glycogen up then again its another

great opportunity to get another 40 80 grams in depending on your

body fat.


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And thats my pre during and post workout formula and I have had

superb results myself and with my athletes using this formula from

increased work capacity, mental focus through to unbelievable

recovery.

preparing for battle mentally-narrow border

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