Showing posts with label bodybuilding. Show all posts
Showing posts with label bodybuilding. Show all posts
Tips during the exercise bodybuilding
Sunday, May 4, 2014
31 ) Drink milk between meals milk is the best food for weight gain. It is the food chosen by nature for the growth of all young mammals. If you have difficulty gaining weight drinking milk.
32 ) Moderation at the beginning: if you are a beginner or untrained take some time , do it sparingly at first , otherwise you risk to injury or overtraining . Even if you are trained , do light sets of warm up before tackling the really tough .
33 ) Do not do too many exercises per group: one muscle group will grow faster as a result of heavy bombing based on only one or two exercises. A variety of exercises to a group during the same session does not lead to rapid gains in term of strength and muscle volume .
34 ) Be nice joints : choose exercises that are easy on the joints . If you feel that some exercises are not comfortable for your joints review your technique and if execution is perfect and the feeling persists , stop doing it most likely will not fit your frame. Note that if you are injured you do not progress .
35 ) Do not doubt yourself : not for a second doubt that you will get the perfect body or the body SpecialGym . Be gain muscle weight or fat loss have not doubt that you will. Your blind faith in the success you will achieve what you want.
36 ) Mentalízate before your session : If youre feeling a little lazy before your session , seeks to prepare mentally entoces half hour earlier. Visualize yourself doing the exercises and do it positively .
37 ) Minimize rest between sets : your workouts can be much more productive if you decrease progressively rest between sets. Reducing the time equivalent to increasing workload .
38 ) Do not train after a heavy meal : at that time the stomach needs blood to the digestive process , but if you train , the blood will be required by the muscles so that the digestive process is altered.
39 ) Do not underestimate any group : arms will grow if you train your whole body if you train only the upper limbs. When you train a group , the largest influx of growth is located there, but there is a part that affects the rest of the body .
40 ) trains in a commercial gym : home workout is better than nothing, but if you have to train seriously progress where others do . The atmosphere of being surrounded by people with the same objective , size and strength, helps to train harder.
I hope you will be helpful , comment and suggest . And do not forget to share !
Glutamine for bodybuilding
Sunday, April 20, 2014
The " glutamine " in dietary supplement is very beneficial to avoid overtraining which usually takes place after intense weight training sessions associated with a lack of rest and poor diet . What is Glutamine? What are these effects? Here are answers to these questions on glutamine.
glutamine definition
Glutamine is an amino acid that is part of the family of non-essential amino acids. The body then uses glutamine provided by the diet, but it is capable of making itself according to its needs. Glutamine is the most abundant amino acid in the blood. It plays a very important role in the immune system.
Effects and benefits of glutamine
Accelerated recovery
better digestion
Immune System
Increasing the concentration of leucine in muscle fibers
Increase in GH
Increased fat burning during and after exercise
Although the body produces glutamine itself , it is possible that the body can run out. When you make more intensive weight training sessions , your immune system is compromised because of large amounts of glutamine are used.
If you do not meet a minimum recovery between each session, the body will not have time to rebuild these reserves and glutamine deficiency may occur.
This glutamine deficiency causes a weakened immune system. Then you become more susceptible to infections and muscle injuries , expenses you lift decreases and you can even see a decrease in muscle mass . This is overtraining !
Take glutamine dietary supplement reduces the risk of overtraining and thus prevents the degradation of muscle mass after sessions of extreme bodybuilding.
Top
Glutamine promotes the storage of glycogen
If you want more energy , consider taking this versatile amino acid that is glutamine. Research indicates that he has the advantage of improving the storage of glycogen . A study by the University of Padua in Italy showed that giving glutamine plus glucose polymer , would promote the storage of glycogen in the liver and skeletal muscles.
Reminder: when sugars (or carbohydrates ) you eat , they are stored as glycogen which will serve energy to cells, especially in muscle tissue. In this study, seven male subjects with an average fitness participated in three different experiments . First, subjects performed an exercise bike ergonomic , designed to deplete glycogen stores fast fibers and slow fibers in their muscles. They were given either a 18.5% solution of polymer of glucose , 8 g of glutamine or a solution of 18.5 % glucose polymer plus 8 g of glutamine. ( A dose of 8 g glutamine is slightly higher than that contained in a teaspoon amount . )
During the three tests , they also received a continuous supply of glucose hang two hours. Blood levels of glutamine increased significantly after ingestion of glutamine alone or with glucose polymer . In fact, the concentrations were higher than about 70 % of the base rate , 30 to 40 minutes after ingestion of glutamine. So for those of you who think that glutamine can not pass through the intestines because they swallow the for use as an energy source, the idea is to be reviewed.
In addition , the ingestion of glutamine had no effect on insulin levels. However , as might be expected, the ingestion of glucose polymer (with or without glutamine ) produced a significant rise in insulin levels , which lasts 30 to 90 minutes. It is interesting to note that glutamine was as effective as glucose polymer solution to increase the rate of muscle glycogen after exercise to exhaust its reserves. So if glutamine is as effective as glucose polymer to stimulate ill muscle glycogen , what are the implications for the diet of a bodybuilder ? This study suggests that taking a protein-rich meal and glutamine is itself a powerful stimulus for the resynthesis of muscle glycogen . Add some carbohydrates to the mix and you may be a more efficient way to store muscle glycogen .
Glutamine may promote glycogen storage without changing the plasma insulin. According to the authors of the study, glycogen synthesis could be the result of the effect of glutamine on the increase in cell volume . Remember that an increase in cell volume may itself act as a signal that accentuate gains muscle proteins. So in theory , glutamine seems to help promote glycogen storage and in the long term, may increase gains in muscle protein .
Conclusion ? Although foods such as meats and dairy products are rich in glutamine , the body uses this amino acid for so large that even if I eat lots of protein functions, it is likely that we will draw still part supplementation . In fact, it would have to eat 2.2 pounds of beef and more to get the equivalent of a teaspoon of glutamine supplement form . Thus , a dose of 5 to 10 g of glutamine may be guaranteed . Not only the resynthesis of muscle glycogen is found in potentiated , but it will provide fuel to your immune system and your digestive system. As low levels of glutamine are associated with muscle catabolism , consider glutamine supplementation as an insurance policy against muscle atrophy.
Hazards, risks and side effects of glutamine
Glutamine is an amino acid , so there is no danger , risk or side effects to consume in moderation.
recommended dose
5 to 10 g , two to three times per day.
When to take glutamine ?
At sunrise , before (45 minutes) and after training .
History of Bodybuilding
Thursday, March 27, 2014
- In the middle of the nineteenth century took bodybuilding begin to be a popular game in North America, the North American P were first Mki_von to bodybuilding.
- The assets of bodybuilding due to the late nineteenth century in Europe simultaneously with the arrival of photography, who in turn distribute distinctive images of men Aledliyn around the world and published to reach the public.
- And in the first modern Olympic Games in 1896, there was a post game to lift weights.
- As for the man who has inventing many of the contemporary bodybuilding techniques was a German Eugen Sandow.
- With Sandhu, was born bodybuilding game.
- I have used Sandhu bar and carry on each side bag filled with sand and was first devised the idea Dambalz grip spring.
- In 1898, when he began publishing his magazine (Culture natural) physical culture, he was one of the most famous men, appeared on postcards and cards ministry.
- Sando began the performance Bmfajr force and different stances to view his body. In 1899 he went to England and open "natural studio culture" in London.
- First bodybuilding competition organized by Sandhu also on September 14 / September 1901 and it was a great competition organized at the Royal Albert Hall. Sir Arthur Conan Doyle was a erees 3.
- Two major names in the upgrade bodybuilding in the early twentieth century was Bernard McFadden and Charles Atlas.
- Peer Sandhu in North America was "Bernard McFadden", Brown McFadden health and strength at the age of 25,. In 1900, he began publishing his magazine, which instead of its name soon to "beauty and health." McFadden considered exercise suitable for all races and all ages.
- McFadden, the U.S. moved to England, he founded the Journal of the natural evolution physical development in 1898 for the marketing philosophy تمرينه. Greatest contribution was the first competition of its kind for the body structure in 1903 at Madison Square Garden New York.
$ 1000 prize in the contest 1921 McFaddens "best body in America" was Angelo Sekileano, an Italian immigrant.
- The location that represents a gathering of bodybuilding in the thirties and forties was another American beach:
Muscle Beach muscle beach in Santa Monica, California.
- Among the leading figures in Muscle Beach:
· "Jack Lane" - Fitness expert TV -
· "Joe Gould" - the founder of Golds gym Golds Gym -
· "Harold Zenkin" - the inventor of World Gym (exercise machine used widely) -
· "John Geremek" - AA U AAU Mr. America in 1940 -
- When the beach closed muscle in the fifties, Americas west coast remained direction Tameha bodybuilding.
- Now in Venice Beach, California, the site of the first Golds Gym, is still the method of choice for many of the existing professionals.
- Competitions Mister America was funded by the AA U AAU (U.S. athlete Union) has existed since 1939,
- But the dominant modern bodybuilding IFP my IFBB (International Union for bodybuilding), started in 1946 by Ben and runs - Canadian prairies -
Brother, Joe, was himself Bodybuilder, the empires magazines to promote "the philosophy and runs" of training and fitness.
- In 1965, the atmosphere and manages to establish Mr. Olympia contest Mr.Olympia, who pulled players away from large organizations and competitions competition - such as Mister Universe Universe, funded "Association national amateur bodybuilding (NABBA). "
- Austrian Arnold Schwarzenegger and Mayor California is the latest game codes Subscribe to promote bodybuilding events since 1976. Not only to obtain only the Mr. Olympia titles, but in turn established Championship Mister Arnold.
Each year, thousands gather in Columbus, Ohio, for the Arnold Classic. This event is a competition between the world for professionals as the best bodybuilder. Compete both men and women for more than $ 300,000 prize money. And P is currently being held from 6 - March 8, 2009.
- Classics begun in 1989 by Arnold and his partner, James J. to Orimir. This was the first time joined together in raising perfectly objects. Relented starring Mr. Olympia in 1976.
- After a decade, created Miss Olympia Championships in Columbus, chose that city to host the events fit since that time.
- In 1993 Arnold Classic has become an annual event where it goes interested in the field of sports and bodybuilding to display their wares new. More than 350 vendor who feature the latest in fitness equipment, fitness wear.
Scientific bases for the training of bodybuilding
Monday, March 10, 2014
Scientific bases for the training of bodybuilding
Many hear about strategic bases or principles of athletic training for perfection objects but many of us did not know these principles accurate knowledge despite the fact that knowledge of these principles and the foundations are considered one success factors and an easy way to format your own and that fits with your goals and your capabilities psychological, physical, and also the possibilities of the program Algdaúa
The principles and Leader of the strongest and most famous sports Althrip principles perfectly and most objects have proliferated Zvi following lines we will for two of the most powerful principles of EDR and most spread
& Training routine and muscle confusion
Routine training
Training is one of the strategies the temporary parents are a division of the training year for more than a point in time for each stage their own and also routine training (training program) and a special diet program
Routine training means
Status of the individual training program prepared Bnih are faithful split training days and rest during the week so that repeat the same program the following week and then my father nights routinely until the period specified for this program so are not taken to bring about change or bring in any of the contents of this program during the period Mahddhma stable number Groups and repetition and Ttrouh rut period of 2-4 months maximum and the player must stick to Bdlk system
It also means
Stick to the player during the training phase preset program sponsors player faithful goals from Dell stage and the strengths and weaknesses of friendly without Aljawae to improvise and indiscriminate in training
It also means
The relative stability of the training program, and knead to continuity influence Alqoyaly parts Aladilahalmstahedfah through the program for every exercise affects the range of angles muscle and can cause a surge in the size and shape of those corners just to perform group or 4 sets of rules of engagement exercise but must repeat this exercise routinely in todays custom Dell muscle of each week for the duration of the program can even see its effect on the target muscle group
Example Everyone knows the benefit of exercise squat Bar of the thighs, but does not mean Mejrdadaúk G Exercise 4 powerful groups you get the thighs strong but must repeat this exercise on the agenda thighs for the duration of the program until you see the benefits of exercise and the strong influence and act on the target muscles and Kdlk other exercise
Benefits of routine training
* Helps the player to determine its initial objectives in every stage of the season and then achieved
* Prevents improvisation and random exercise and makes exercise a kind of formal labor
* Helps the player to Sholt division of the sports season to several stages
1 - phase power
2 - stage large
3 - phase to obtain the final shape - preparing for tournaments
Aiobalrotin training
* May affect the player feeling bored due to repetition of the same exercise for the private Alambtdaúan should the player when Dell stage to overcome this feeling and the introduction of some relative changes in his program, such as exercise, aerobic and Erpeix or comfort positive replaced one day training (swimming - play tennis - biking)
* When you follow any player for New routine - a new program _ no progress Mlhozvy level but with the passage of time depends this progress even insisted the player to follow the same WFP for a period longer than necessary may Yudi knead to drop level Dahuhedh advice introduction to some players follow the same training programs Manz their debut for bodybuilders Despite the passage of several years without change
* To Atnkhadda to follow some special programs Bamahterv and Champions bodybuilding as Dell programs are not commensurate with your abilities, physical and psychological, as well as potential system Algdaúa even laid commensurate with their physical, psychological and also potential their Algdaúy and the strengths and weaknesses of their
In developing a new training Ayrutin
- You must consider the goals of this program (force - muscle size selection)
- Must take into account the pattern of your body
- Must take into account the strengths and weaknesses you have and more Almnatqalty must be taken into account for Altnsag
- Must take into account the possibilities of your system Algdaúy if your system Algdaúy site does not provide you with Balfdr Alcavymn protein will not get huge muscles and Kdalk energy will not be able to complete your program must also
- Should limit the number of training hours per day, week, month
Distribution system loads throughout the day and week and length of the program
Determining rest periods between groups during the exercise and the length of the program and rest days during the week
- Amutiraly authorities agreed the opinions of experts in the development of the new program
- Muscle confusion -
Is one of the most مبداء sports training strength and effectiveness of one of the key factors to stimulate muscle growth
The gap means
Create an atmosphere of instability or alert continuous Zakrh muscle by moving sense of strange atypical in milk train or newer shock during the training program resulting in an increase in tension its attendant increase in the amount of nerve signals and Batalli increase in the amount of blood Almugea to muscle followed by an increase in the response muscle to exercise and usability of growth
In other words,
Continuous change in the form and manner of the performance of the ongoing exercise and excitement of the muscles
Any program does not apply to training with my fathers parents preceded night, even if for the same goal and Kzelk by Gelasat Altmarenay must you always have a distinctive gap in your hearing
So what are the ways confusion muscle while maintaining a routine training
1 - confusion in terms of a change in the order of exercise within the program
2 - confusion in terms of the shape and type of handle eg a down payment for exercise Trajcepc can play in each session for a different type of knobs, which leads to the events of a lot of change in the sense of exercise
3 - confusion in terms of the distance between the fists in the sense if you are used to perform an exercise Weighted Bar Pipes Kmthalccant distance between fists wafers than shoulder width will feel another sense if it started to change the distance until it reaches more than shoulder width, and vice versa
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We hope that we might receive impressive.
The importance of carbohydrates for bodybuilding
Sunday, February 23, 2014
The importance of carbohydrates for bodybuilding
Sugar is a powerful macronutrient that prevents the breakdown of muscle proteins, provides energy to your muscles during the most strenuous and essential for muscle development workouts. They are also the ones that allow your muscles to be always large and dense. Whether you want to gain muscle or dry , manage sugar intake is just as important as controlling the intake of protein and fat . What are the best sources of carbohydrates ? How much and how often should we eat ? Here are the answers .
carbohydrate definition
Carbohydrates are all sugars . But like everything related to nutrition, nothing is ever as simple as you would like . The sugar with which we are most familiar is table sugar (sucrose) . Then, of course , we have fruit sugar (fructose) and milk sugar (lactose) .
Whatever the shape of sugar you consume , it will be metabolized and converted into glucose to be used by the body or stored as glycogen (mainly in the liver cells and muscles).
Scientists generally classify hydrates of carbon according to the number of molecules linked together : monosaccharide , disaccharide , polysaccharide.
A monosaccharide is a single sugar molecule , those are vital nutrionnellement fructose and glucose. All simple sugars or monosaccharides are not treated the same way by the body. For example , fructose is mainly converted into glucose by the liver and tends to promote the synthesis of more fat than other sugars.
Sucrose, contrary to what we usually think is actually composed of two sugars, glucose and fructose. This is usually the sugar consumed in industrialized countries . Lactose is formed by glucose plus galactose , a combination found in milk. This is the carbohydrate in the less sweet taste fructose being the one with the sweeter taste . The problem with the lactose is that many people suffer from intolerances that cause all sorts of gastrointestinal problems . This is why it is often mentioned on the labels of some protein powder that does not contain lactose.
Finally and most importantly, polysaccharides ( complex carbohydrates ) are starches and fibers. Starches are the most nutrient dense carbohydrates (bread , cereals, pasta , oatmeal , rice, wheat , beans , potatoes , tubers and roots).
Starchy foods or plants containing starch are the most important parts of your diet carbohydrates. These are the carbs where you need to focus , while simple sugars are the ones you should limit !
The glycemic index
Carbohydrates are the food digestion leads sooner or glucose . Foods taste sweet as table sugar and fruit, are considered " simple sugars " , that is to say, they pass quickly into the bloodstream (as glucose) after ingestion and triggering excessive insulin secretion.
Vegetables and whole grains are considered " complex carbohydrates " , that is to say, they slowly transformed into glucose in the intestine before entering the blood. As a result, insulin secretion is more uniform and less brutal , affecting low blood sugar.
This second category of carbohydrate is usually recommended while sugar is not recommended. But we must look more closely, because the glycemic index, or rate at which the different carbohydrate foods are digested and increase blood glucose concentration , a few surprises . For example, table sugar (sucrose) has index 59, while the potato index 80 , and glucose 100 index . However, many bodybuilders still believe that the potato is a slow sugar and table sugar sugar fast . This is the semantic confusion between sweet carbohydrate foods , sweetened or not ( in taste ) , sucrose and glucose which maintains this ignorance : the term "sugar" is used both to describe effect carbohydrate foods to indicate that the glucose or sucrose (table sugar ) .
The glycemic index carbohydrate foods has been experimentally established to help diabetics make up their menus. The experience of diabetics had already taught that the white bread for example could cause diabetic hyperglycemia with loss of glucose in the urine ( in fact, insulin-dependent diabetics can not set aside so that glucose accumulates in blood and passes into the urine . by systematizing experiences, we arrived at a ranking of carbohydrate foods , since glucose is the fastest way to raise blood glucose levels , to peanuts , which are slower to increase this rate .
The higher the index is, the faster the conversion of food into blood glucose. For quick energy , for example, even during the workout , you must choose the food with the highest index. For a delayed and more stable blood glucose energy , choose foods with low indices.
Skim milk and fructose have rather low indices while rice , bread and potatoes have high indices. However, despite their high rates , non-diabetic bodybuilders can recharge glycogen with rice and potatoes, and even honey.
Indeed, after an intense session , or in the morning on an empty stomach , a bodybuilder good health can redo glycogen with any kind of carbohydrates, and the faster he will choose carbohydrates Index high. Why do not we have to put too much value on the glycemic index? Because indices release rate of glucose correspond to isolated ingestion of food. That is why we must also take account of feed mixtures , since the mixture of carbohydrates with proteins or lipids especially with may delay the speed of circulation of glucose.
Although the glycemic index seems to be considered a sacred cow by those who are dieting , it has no real use for most of our meals. If you eat potatoes with an omelette , the index drops due to fat egg . It is the same for peanuts which contain per 100 g , 44 g fat , 23 g protein, in addition to 22 g of carbohydrates.
Ice cream has a low index because it contains lipids that retard digestion, and because it contains sugars (sucrose and lactose) must be converted into glucose by the liver before appearing in the blood as glucose . Virtually all simple sugars (glucose and fructose) and compounds ( sucrose) appear in the blood as glucose five to seven minutes after swallowing all simple sugars are not recommended at rest, but it is recommended to continue to eat sugar lumps during muscular activity. Indeed , fast carbs determine an insulin response at rest : muscle exercise instead brings an inhibition of insulin secretion, stimulation of glucagon secretion and mobilization of reserves.
Need and carbohydrate storage
If there are essential amino acids and essential fatty acids, there are no essential carbohydrates . Once the basic needs essential nutrients are met , the energy requirement can be covered by proteins, lipids or proteins. Our organization is indeed able to synthesize and store glucose it needs .
In fact, the usual normal diet provides 20% of calories as protein (providing 4 calories per gram ), 30% as fat ( 9 calories per gram ) and 50% as carbohydrate ( 4 calories per gram ) .
The sports nutritionists recommend reducing fat in favor of carbohydrates to increase stamina and ability to intensive efforts. However, bodybuilders have interest to bring to at least 25% the proportion of protein in diet to gain muscle , and 40% plan to dry. But the share of carbohydrates may be reduced to 10% without metabolic disorders . However, a number of bodies absolutely need glucose : the case of the nervous system, red blood cells, the adrenal medulla and the lens. Minimum consumption of glucose in these glucodépendants bodies is about 180 g to 245 g per day. But after a few days of fasting, the brain adjusts its metabolism by eating ketones ( fatty acids derived from acidic substances ) , which limits the need for glucose to about 100 g . However, one can not speak of critical need in carbohydrate foods , in the sense of essential amino acids , essential fatty acids, vitamins and minerals are talking about. In fact, our body is able to synthesize carbohydrates needed .
The body stores calories in two forms (plus muscle itself , which is a pool of proteins that can be used to provide glucose when fasting ) , one whose capacity is limited ( glycogen ) , the another is limitless ( fat reserves ) .
The small amount of glucose is mainly stored as glycogen in muscle and liver in contrast with the fat reserves that can be overabundant in the result of abuse of food.
The excess glucose from the digestion of carbohydrates is converted to fat to build up fat reserves.
The same is true for the excess amino acids from protein digestion . After a period of fasting 8 to 10 hours , or after physical exertion that has consumed much of glycogen reserves can be depleted. A liver can store about 2 kilos 140 grams of glycogen , and 40 pounds of muscle to store about 600 g . This makes a total of up to 740 g 2960 calories. But only the liver glycogen is readily available to supply glucose- dependent organs ( muscle glycogen stores do not directly contribute to the maintenance of blood glucose).
If you eat nothing , the body uses the amino acids of muscle ( about 58% protein can be converted into glucose) and a small amount of fat ( glycerol, carbohydrate represents about 10 % of a triglyceride molecule ) to make glucose. Because it diffuses into the blood lactic acid from the working muscles can also provide glucose , after its passage through the liver converts it into glucose.
If one rains from carbohydrates , protein or muscle power eventually be the main source of glucose, their nitrogen portion returning to state urea which is excreted in the urine .
The body fat is mainly triglycerides , consisting of three attached to a molecule of glycerol fatty acids. Glycerol is one that follows the fate of carbohydrates and can be recovered pure glucose supply alcohol. For cons , the fatty acids derived from glucose or fats can not be used to synthesize glucose . The metabolism of glucose and fatty acids in the cytoplasm of cells leads to a common intermediate body, acetyl-CoA This acetylcoenzyme A then enters the cell organelles called mitochondria to produce energy by oxidative phosphorylation . ( phosphorus addition , the phosphate compound and oxidation ) . The process called Krebs cycle is relatively slow , so that an accumulation of acetyl coenzyme A, as a result of an excess of dietary lipids and carbohydrates , results in the synthesis and storage of fat.
Sugar, hypoglycemia and obesity
We believe that table sugar (sucrose ) is rapidly absorbed into the bloodstream , causing a sudden rise in blood glucose , followed by a rapid drop in the rate. Table sugar is accused of having a low blood glucose (or blood sugar ) in a vicious circle : Sugar raises blood sugar, which secrete insulin from the pancreas and insulin must penetrate glucose into the cells , which depletes the blood glucose. The poverty of blood glucose makes you hungry , which leads to snacking sweet products and ultimately creates obesity. Some are real addicts sugar .
However, the induced hypoglycemia ( by no carbohydrate diet and intensive training and short ) is a good way to lose fat quickly . Indeed, in a body in perfect health, the drastic reduction in carbohydrates triggers the accelerated recovery of fat reserves. The adrenal glands release adrenaline , which improves the supply to the brain and increases lipolysis ( release from triglycerides, fatty acids enter the blood to go uel muscles with energy ) . The pancreas releases glucagon , which converts glycogen into glucose , increases lipolysis and promotes the formation of glucose from lactic acid , glycerol and certain amino acids. The pituitary gland releases growth hormone that helps build muscle and lose fat.
Sugar is not a food that miraculously makes you fat. It does not provide more calories per gram than protein, while fats provide more than double. What makes obese is to absorb more calories than the body spends . Excess calories , it can be any food , even chicken breast and salad . In this sense, there is that we do not eat that is not fattening .
Carbs before training
Carbohydrate intake before exercise definitely helps performance for endurance sports. In fact, one study compared the effects of 75 grams of glucose , 75 grams of fructose and placebo , taken 30 minutes before running . The threshold of exhaustion was higher than 5 % in the glucose and fructose in the highest 10 % in the glucose group than in the placebo group. The question is: can we have the same improvement in bodybuilding ? Unfortunately not, many studies show that taking sugar before a workout did not contribute to the level of their performance in training. When you practice a short, intense effort , you can count on blood glucose as a source of fuel even if your muscle glycogen reserves are low.
Sugar intake before training is useless unless you practice a bit of cardio before strength training . In this case, the carbohydrate intake will increase your performance.
Other research has clearly determined that enough hydrates solid or liquid carbon have similar benefits on work endurance when consumed during exercise. There is much speculation on the taking of carbohydrates avantagerais the same performance for those who do not do cardio and go straight to the gym. One exception, if your last meal was more than 10h , you can take a drink consisting of glucose or glucose polymer ( eg maltodextrin ) : 30 to 60 grams an hour before you start your workout. Do not drink something high fructose : you could make a quick and impromptu round the toilet or have stomach problems.
Carbohydrates after training
Most experts recommend taking after training, a snack containing carbohydrates with a high glycemic index to facilitate the resynthesis of glycogen and protein assimilation . Carbohydrates with a high glycemic index will activate the production of a powerful anabolic hormone, insulin. This hormone stops catabolism caused by your intensive training, and encourage the entry of protein in your muscles. All these actions will result to optimize the recovery and muscle building.
The right proportions
The macronutrient composition of the diet for an average bodybuilder should be approximately as follows: 50% of calories from carbohydrates, 30% protein and 20% fat . Because of the biological value , each individual must play with these percentages to find that during making mass works best with him or her. For your sugar intake , you have to focus on complex and varied (forget the glycemic index) and your protein should perably be from lean sources such as chicken, fish , etc. . For fats, you should focus on monounsaturated (vegetable oils) and omega 3 fatty acids (salmon, sardines, herring ) . Limit your intake of trans fatty acid ( manufactured industrially as margarine fat).
The timing of carbohydrates
Feeding before exercise : it is certainly important for those that combine aerobic and strength training work about an hour before your workout , consume 200 calories (50 grams of carbohydrates in the form of food with a low glycemic index such as yoghurt , peas , beans or lentils. Otherwise, eat a food with a high such a small portion of bread, a small portion of rice or any of these products with a gelatinous texture and polymer-based glucose glycemic index ( candy) , 10 to 15 minutes before exercise.
Supply during the year: many isotonic drinks will do , especially if you include aerobic exercise in your workout. Be sure to take 30 to 60 grams of carbohydrate per hour.
Power after training : an adequate supply of carbon hydrate within 30 minutes after exercise is important . Of course, this should not be a problem for most practitioners . Choose fast carbohydrates such as rice, wheat , corn .
Dietary fiber
Consisting of molecules of glucose , cellulose ( dietary fiber found only in plant cell membranes ) is not digestible form a residue which helps the bowel . Pectin ( variety of dietary fiber , based on derivatives of galactose present in apples ) increases intestinal volume by absorbing water (formation of a gel, which use to make jams ) . Dietary fiber does not provide calories, and some ( apple pectin , fiber, carrots and oatmeal ) help remove cholesterol by setting bile salts and escape reabsorption (beware however fiber because experiments have shown that wheat bran was instead LDL cholesterol , that is to say, the bad cholesterol ! ) .
We can not say that the fibers are part of the essential nutrients. No disease results from a lack of dietary fiber.
However, constipation and obesity are some patients who take advantages of fiber intake. It fills the stomach without food (causing a feeling of fullness which proves to be a powerful natural appetite suppressant ) .
Then, in the large intestine, the fibers thicken fecal bolus drawing water as would a sponge , which accelerates the evacuation. Including fiber in their diet , diabetics require less insulin because the digestion of carbohydrates is delayed.
Besides the problems of gas and diarrhea, excess fibers can cause deficiencies in calcium , magnesium, zinc , iron and vitamin B12. Several statistics suggest that a diet rich in fiber protects colon cancer ( by setting and eliminating carcinogens ) , hemorrhoids (caused by the pressure it is necessary to exercise daily to make the difficult evacuation ) and diverticula ( small pockets or hernias of the intestinal mucosa , which can ignite and become infected , caused by gas , and the efforts to expel the food bowl.
Sugar is bad?
On all sides we hear about the evils of sugar. Is it really as bad as they say? In large quantities , it leads to obesity. The famous Dr. Atkins ( who advocates the very restricted diet of carbohydrates , for obese with what he calls " intolerance to carbohydrates ) explained to the public that sugar could become a real drug . Paradoxically it causes hypoglycemia , fatigue and pancreas to the point of creating diabetes in middle age, diabetes or fat (statistically diabetes disappears in a spectacular way when the sugar runs out ) .
Sugar undermines the effectiveness of the immune system by inhibiting the release of growth hormone by the pituitary gland ( known as growth hormone is normally released after an hour of sleep , hence the recommendation to avoid take before bed sugary foods that will secrete insulin which inhibit this release ) . Sugar being no stranger to vascular diseases so prevalent now suspected (he plays a role in the genesis of hypertriglyceridemia , indeed , insulin stimulates the synthesis of triglycerides), and help raise the rate of acid blood uric . In the mouth , it feeds the bacteria that cause cavities and tooth decay .
Table sugar , called sucrose , resulting from the combination of glucose and fructose in equal shares. It is ined to remove contaminants contained in the raw state . This purification process removes vitamins ( eg vitamin B1) and minerals (eg potassium) for its use by the agency must use its reserves to use it.
Sugar, pure carbohydrate and is a source of "empty" calories because it brings neither protein or minerals or vitamins that our bodies absolutely need, so that he can live without sugar.
The nutritional recommendations are not to exceed 10% of calories as sucrose for a sedentary . Feeding a sports competition for a long period of time may far exceed this amount without any problem ( except for teeth ) .
Chemical study
There are simple sugars ( monosaccharides, or monosaccharides ) , and more complex sugars ( saccharides , disaccharides up from polysaccharides , oligosaccharides through ) . Monosaccharide is a carbon molecule which is in the form of a chain comprising a plurality of alcohol groups and bearing an aldehyde functional group (CHO ) or a ketone (CO ) . Depending on the number of carbon atoms of the molecule , it is called triose ( 3 carbon atoms , for example , glyceraldehyde and dihydroxyacetone ) of tetroses ( 4 carbon atoms , such as reddening) , pentose ( 5 carbon atoms, for example, ribose) or hexose ( 6 carbon atoms, for example glucose ) . Examples of monosaccharides : glucose ( aldose or dare aldehyde function , sometimes called dextrose ), fructose ( ketosis , or dare ketone ) , galactose ) .
Glucose is a molecule consisting of a chain of 6 carbon atoms, 12 which are attached hydrogen atoms and 6 oxygen atoms . The chemical formula of glucose , C6 H12 O 6 , is also that of fructose , and galactose , which have the same number of atoms but not the same spatial structure ( the atoms have a specific requirement for each molecule isomer) . The arrangement of atoms in space may take several isomeric forms from a chemical formula based on the optical rotation of polarized light , there are a dextrorotatory form (glucose, which rotates the plane of polarization to the right ) a levorotatory form (fructose , which deviates the polarization plane to the left ) and an optically inactive form. Depending on the position of the hydroxyl group (OH) on the penultimate carbon chain , there are L- shaped and D- shaped , which does not overlap with the dextrorotatory and levorotatory forms in dare more 4 carbons ( except arabinose and frucose , which are two of the pentose L- series , pentoses and hexoses are all the D- series ) .
In combination , the dare form polymers which are simpler disaccharides , or combination of two monosaccharides : sucrose ( glucose and fructose , table sugar) , lactose ( galactose and glucose , milk sugar) , maltose (glucose and glucose ) . So the combination of eight monosaccharides, oligosaccharides talking , from 9 monosaccharides, is called polysaccharides (starch, glycogen , cellulose) . When glycoside contains only dare is a holoside , otherwise , it is a glycoside , which contains a non- carbohydrate portion . Maltodextrins ( hydrolysis of starch products ) promote protein anabolism by a protein sparing effect during intense efforts. These are glucose polymers , which have the advantage of quickly leave the stomach and intestine, without attracting the muscle water , to go quickly supply the muscle cells for energy and replenish the glycogen stores .
Sweeteners
Many people are forced to give up sugar , for all sorts of reasons. But they are not obliged to use the sweet taste , with sweeteners . There are carbohydrate sweeteners ( saccharin , xylitol ) , the protidic sweeteners (aspartame , glycine) and plant sweeteners ( stevia , licorice ) . Saccharin has been around a long time and is still used . The famous sugar substitutes are small white tablets which is 300 times sweeter than sucrose. One tablet provides no calorie ( but provides 5.2 mg of sodium ) and is equivalent to a piece of sugar 5 g . Based phenylalanine and aspartic acid, two amino acids , aspartame sweetener is the most widely used . Indeed, it leaves no bitter aftertaste . The sweetening power of aspartame is 180 times that of sucrose.
50 tricks to speed up the bodybuilding
Friday, February 21, 2014
In this post we will talk about what we all know is that muscle is fashionable and not fat . So everyone runs away from fat as the devil himself , because they know it is unhealthy and unsightly addition . Men and women looking to have a hard body , smooth and toned , flab -free and composed of firm tissue.
We are formed by muscles and bones wrapped in fat coated under the skin that is the ultimate package . Yes , there are veins , tendons and ligaments , but proportionally speaking , are small substructures . Theore, if we want that aspect of terse and hard our muscles need to work well.
We will leave here 50 tricks to speed the bodybuilding . Needless to implement them all at once because possibly you are already doing any of them . However, read well enough to know if you are neglecting some point, or you can add to speed trick bodybuilding and re-grow your muscles.
The first 10 tricks
There are another 10 tricks
Next 10 tricks
Another 10 tricks
Last 10 tricks
Crossfit Bodybuilding and Getting Girls to Sleep With You
Thursday, February 13, 2014
As many of you know, Ive been crossfitting for a good while now, and I love it. Its given me a completely new outlook on fitness; I have a much more performance-based mentality than I used to. Whereas I used to care mostly about having nice pecs and biceps (curls for the girls), I now concern myself with more worthwhile goals, like lifting heavy shit over my head, doing lots of pullups, and training my body to move the way its designed to move. Sure, looking good naked is a nice side effect, but thats not why I do it. For simplicity, heres a short summary of the differences between crossfit and what everyone else is doing...Crossfit approach: Performance oriented. Get faster and stronger. Do fundamental exercises like squats, deadlifts, and presses, which will produce strength that translates into real life activities. Do more work in less time, use proper form, and train your body to be an athletic machine. Build strength, power, endurance, and athleticism.
Bodybuilding/general gym approach: Work out to look good. Do silly things like bicep curls and leg extensions. Use the elliptical machine for cardio. Work your muscles groups individually, in isolation from the body as a whole. Whack off to yourself in the mirror.
And now that I have this new crossfit mentality, I have to admit... Im a little embarrassed. Im embarrassed because for so long, my only motive for working out was to look good; I cant believe I was ever so vain. And this is, in my now older and wiser mind, not the way to look at fitness. It gives me and everyone else in the performance realm a bad name... including crossfitters, power lifters, track athletes, endurance athletes, and anyone else who has real, substantial goals that arent rooted in narcissism. Unfortunately, most avid gym-goers are still stuck in this bodybuilding mentality, only working out for aesthetic purposes, to look good for others. In other words, theyre not doing it for themselves... theyre doing it for other people. And heres whats wrong with it.
Finding your motivation in impressing others is completely unsustainable.
Ive experienced it first hand. You see, before I found crossfit, I was stuck in this cycle...
1.) Become obsessed with working on my body and make myself look good (approximately 3 months)
2.) Grow completely bored with it, yet still go through the workouts since Id already come so far (another 3 months)
3.) Realize I dont care about the gym as much as I did 6 months ago, stop going completely (1 month)
4.) Get fatter and softer, lose both muscle and self confidence, revert to step 1.
Why did I become bored? Because my motivation didnt come from within. I was working out so other people would look at me and think one of two things… either “He looks great, I wish I looked like that,” or, “Wow, he looks hot, I’d love to bone him.” Yes, seriously. What I’ve learned is that girls don’t care if you have a six pack. Or if you have big shoulders. Guys don’t either. Sure, a nice body can be sexy. But you know what’s even sexier? Confidence. Confidence in yourself, confidence in your body, and a general I-don’t-give-a-shit-what-you-think-because-I’m-comfortable-in-my-own-skin attitude. And real confidence, much like motivation, doesnt come from the opinions of others... it comes from within.
Crossfit builds real confidence. Just try it. The first time youre able to string together a series of double-unders, or when you do your first muscle-up, or when you hit a new PR (personal record)... when you accomplish something you never even thought was possible, youll feel it. You simultaneously realize that a) youre awesome, and b) your opinion is the only one that matters. And its real... because youre doing it for yourself, not for someone elses meaningless opinion of you.
The bodybuilding approach doesnt make you faster, stronger, or a better athlete. It just makes you fake.
In fact, theres a good chance itll make you less athletic. I fell victim to this myth when I first began to lift weights. I expected that with my new found muscle, I’d automatically be better at sports. I expected to step on to the football field and have a leg up on everyone else; I thought I would dominate in pickup basketball. I couldn’t have been more wrong. It made me slower and less coordinated. You see, being really strong on the leg press machine and being able to press 300 pounds on the chest press machine dont exactly translate to real world strength. Neither does lifting a weight slowly to increase the muscles time under tension. And neither does doing something retarded like the seated shoulder press... call me next time you need to push something overhead without using your legs or hips. Just stand the fuck up. These things may build you muscle, but that muscle has no practical use. Its all for show. Youre still slow, clunky, and you probably couldnt do anything that requires real life strength, like carrying someone out of a burning building. Not unless they were strapped to a cable crossover machine at least.
What is aesthetic beauty without something real to back it up? Does it matter how big your legs are if you couldnt outrun my grandma? No. Not in my opinion. You’re a paper tiger, and you can’t hide behind that front forever. Bodybuilders are like girls who wear too much makeup. Take Kim Kardashian, for example. Yeah, I ran into her once. She wears an absurd amount of makeup. It may look aesthetically pleasing, but the idea that you need a mask to make yourself feel confident enough to go out in public… there’s nothing more unattractive. I don’t care how hot it makes you feel, its not you, and hence its not hot. If you dont look good without makeup, then you dont look good, thats my philosophy. The same is true for bodybuilders, or even your average gym rat. The muscles are their makeup. They may look good on the outside, but they may as well be sporting total body muscle implants, because they cant do anything substantial with them. Its just fake, and I cant stand it.
Crossfit, on the other hand, places functionality over aesthetics. We care most about what we can do with our bodies, rather than how we look because of it. We care about our 400m time, or how many kipping pullups we can do, or how much we can deadlift. We dont really care about how our backs look while we do it. Okay, maybe just a little bit. Crossfitters do look good, but we have substance behind it. Those muscles actually serve a real-world purpose. Its just more real. And thats sexy.
Okay look, if bodybuilding is your thing, thats great. Im not here to rain on your parade; this is all just my opinion. But Ive been there. I spent years working out with the sole intent of looking good, and I can tell you that its a dead end street. It is indeed the cul-de-sac of fitness. But if you really like taking pictures of yourself half-naked and putting them on Facebook so everyone can see how hot you look, then by all means do it. Its too vain for me. It makes me feel like a tool. And its oddly feminine. It makes me feel like a little, girly tool.
Im just happy I found crossfit. And Im never looking back.
Things that take advantage of the sport of bodybuilding
Thursday, February 6, 2014
1 - the development of muscle size.
2 - increasing muscle strength.
3 - increased durability.
4 - increase the flexibility of muscles and joints.
5 - gives the body consistency.
6 - strengthen the heart, blood vessels, and the possibility of pumping a large amount of blood from each contraction.
7 - Reduce the risk of coronary artery.
8 - to change and improve the body.
9 - delaying the occupation of fat anywhere muscle.
10 - lead to a lifting speed of muscle representation.
11 - helps to control weight.
12 - a cure for obesity (unsatisfactory).
13 - a cure for the thinnest (unsatisfactory).
14 - delay and addresses of premature aging.
15 - makes you more energetic.
16 - improves mental state and Kmalk energy level.
17 - Director of tension and Mental fatigue.
18 - increased activity and alertness and improve mood.
Frankly bodybuilding does not give you the magnitude of muscular and athletic body only, but extends to the psychological state.
To see its benefits on the practitioner (bodybuilder)
1 - self-confidence: where we find a healthy player and Malk lected power on his character where increasing self-confidence and rising level sports.
2 - charisma: should you noticed what enjoyss bodybuilding admired and respected wherever he went.
3 - Love rules: where commitment to a specific training program and the number of iterations and groups makes you tend to order in your life.
4 - Love Success: will result in success in the implementation of your sports program to save your determination to conquer the odds and not only in the training field but in all.
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