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Saturday, April 30, 2016

Top Workout Routines for Men

Working the chest just once a week is simply not going to help you get nice, broad pecs unless you have nearly a full hour to devote to chest alone.

Some of us guys are extremely time-pressed, and we only have two to three days a week to exercise. For this scenario, a full, multi-muscle workout can be extremely effective.

Others have a bit more time flexibility, and can squeeze in a workout nearly every day of the week. In this case, working a different body part each day is a good method.

And the remainder of men fall into the middle: able to exercise more than two to three days a week, but definitely not able to get in seven days a week. In this case, a five-day workout split comes in handy.

So what’s the best way to get the fastest results when you’ve got five days to work with? You’re about to find out.





Most five-day workouts are based on body-part splits that isolate specific body sections. For example:

Day 1 - Chest & Biceps
Day 2 - Cardio
Day 3 - Legs
Day 4 - Back & Triceps
Day 5 - Rest
Day 6 - Shoulders & Abs
Day 7 - Rest

Unfortunately, the reality for most guys, and especially for skinny “hard-gainers,” is that this scenario provides too much rest for some muscle groups. For example, working the chest just once a week is simply not going to help you get nice, broad pecs unless you have nearly a full hour to devote to chest alone.

So what’s the alternative?

You can instead do a five-day workout that has you working your upper body three times a week and your lower body three times a week. Compared to the “body part isolation” split, this will massively enhance results through hitting a body part multiple times during the week.


Peak Physical Condition:

When it comes to getting your body into peak physical condition, it can be a lot more difficult than simply losing weight. Your body can handle a lot of strain, and it takes a lot of exercise to get into peak condition. You will need to do a lot of circuit training, which is doing a lot of exercises focusing on toning every area of your body, all with very little rest between exercises. An example of a circuit training routine is:

1. Bench Press

2. Squats

3. Pull-Ups Squats

4. Push-ups

5. Dips

6. Lunges


These exercises concentrate on exercising the various muscles within your body, all inside a circular pattern. To be able to have the obtain the most from circuit training, you have to allow a maximum of 20 seconds between exercises. Do 20 or 25 repetitions of every exercise to be able to build lean muscle mass in your body.
 
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The 5 Best Isolate Whey Protein Powders

Our scientists recorded 17 variations of protein sources, featuring the fast-digesting whey varieties (indicated for exercise recovery), protein blends (indicated for meal replacement), soy and casein sources (indicated for sustained protein supplementation), and several forms of plant-based proteins, including hemp seed, pea, and brown rice (typically appropriate for those sensitive to dairy/soy or for those observing a vegan/vegetarian diet).

In a surprising find, over 52% of products recorded measurable amounts of free-form amino acids, which spike protein content in standard laboratory tests but add little nutritional benefit (beyond physiologically appropriate proportions). Asparagine was the most commonly spiked amino acid (15/74 products), followed by alanine (11/74), glycine (8/74), taurine (8/74), and leucine (7/74). Histidine, glutamine, alanine, cysteine, and taurine were the highest-risk amino acids, recording the most severe spikes in our batch analysis, respectively.

All protein powders tested in this batch passed our heavy metals screens for arsenic, lead, cadmium, bismuth, antimony, and silver (below 1 part per million). However, controversial artificial sweeteners, including Aspartame and Acesulfame Potassium, preservatives (Benzoic Acid), and artificial colors (FD&C Yellow 5, FD&C Blue 1, and FD&C Red 40) were commonly found in tested protein supplements. 


100% Whey Gold Standard





A true fan favorite, this has to be most highly recommended protein in the world. This product contains 24 grams of pure protein per serving. Beneficial for muscle building and regeneration. This protein powder is also known for containing low concentrations of fat, lactose, and carbohydrates. The building blocks of Optimum Nutrition 100% Whey Gold Standard include Glutamine and Glutamic Acid, Branched Chain Amino Acids or BCCAs, valine, isoleucine, and Leucine. This product has also has been approved and recognized by the Public Health and Safety Company, NSF International, and the Good Manufacturing Practices Program standards.


 Dymatize ISO-100 




The 100 stands for 100% protein. Most isolates are only 90% protein, but Dymatize claims to be 100%. This protein has been hydrolyzed, instantized and taken through at least 5 quality control sessions. You get no fat, no lactose and no carbohydrates with this mix, just pure protein. Every serving gives you 24 grams of protein and is easily mixed into your favorite liquid. All you have left is an easily digestible, assimilated and very bio-available source of protein out there.



Pro JYM




JYM Supplement Science combines real science with best-in-class ingredients and precise doses to deliver unreal results. Pro JYM is my exclusive protein blend designed to help you build muscle, recover faster, and train stronger. Whether you want to boost strength, add size, or get shredded, Pro JYM is for you. It's a powerful blend of proteins that add up to pure muscle fuel.
Grow Like a Pro

Each scoop of Pro JYM delivers 24 grams of pure, quality protein. It’s not "spiked" with single amino acids to artificially increase the protein content or made with cheap and inferior whey protein concentrate or caseinates. To make Pro JYM, I selected only the highest quality whey protein isolate, micellar casein, milk protein isolate, and egg white protein (egg albumin).


SYNTHA-6





BSN Syntha-6 is one of the rare whey protein supplements that actually tastes pretty damn good. This product is one of the most effective protein powders on the market, and they really did a great job in the formulation. Mixes well and tastes exceptionally creamy. Used by many athletes it assists in building strength and endurance as BSN Syntha-6 Protein Powder contains healthy fat and fiber required by the body to endure long strenuous exercises.

Due to the taste of this product it also makes a viable replacement to eating a full meal. It contains essential amino acids, BCAAs, Glutamine, fiber, MCTs, EFAs, and Peptides. The Multi-Functional Micellar Protein Matrix, and Bioactive Protein Utilization AZORB are also crucial in muscle development, building endurance, and decreasing the risk of injuries especially during physical exertion activities. 



Dymatize ISO-100 





 The 100 stands for 100% protein. Most isolates are only 90% protein, but Dymatize claims to be 100%. This protein has been hydrolyzed, instantized and taken through at least 5 quality control sessions. You get no fat, no lactose and no carbohydrates with this mix, just pure protein. Every serving gives you 24 grams of protein and is easily mixed into your favorite liquid. All you have left is an easily digestible, assimilated and very bio-available source of protein out there.




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4 Calf Exercises That Show Results

Genetics is one of the key factors that can sperate the good physique from the complete masterpiece. Among the most genetically driven muscle groups is the calves.

If you are one of the individuals that have been blessed with great lower leg genetics than heed the following mistake prevention tips closely for optimal calves. But if you are one of the many who lack great calve development, be sure to follow our guidelines on our:




Leg Machine Calf Press 



Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance.
    Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you without locking your knees. (Note: In some leg press units you can leave the safety bars on for increased safety. If your leg press unit allows for this, then this is the preferred method of performing the exercise.) Your torso and the legs should make perfect 90-degree angle. Now carefully place your toes and balls of your feet on the lower portion of the platform with the heels extending off. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position.
    Press on the platform by raising your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
    Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
    Repeat for the recommended amount of repetitions.

Caution: Be very cautious as you place the feet in the bottom part of the platform as if you slip and the safety bars are not locked then you could suffer a serious accident.

Variations: You can perform this exercise one leg at a time.



Closed chain exercises are those movements where the lower leg is fixed to an object or ground. Examples include straight leg calve raises and seated calve raises. Try to really hit the calves with open chain exercises, or those involving your lower leg off a fixed surface. How can you do this?


    Seated Calf Raises







The second exercise for calves is the machine for the Seated Calf Raises. Put your desired weight on the machine and sit down. Keep your feet shoulder width apart with the balls of your feet on the foot block. You can adjust the pads at your knees for the desired height. Lift up the weight with your feet and remove the pin that's in the machine. Slowly lower for about 2 seconds down as far as you can go. Pause at the bottom and wait another 2 seconds. Then raise, again, lasting 2 seconds and stop at the top. Flex your calves when you reach the top and hold it for 2-3 seconds. The recommended sets are about 8-10, depending on whether you are going for size or strength. And that's all there is to this one.


Standing Calf Raises




 Adjust the padded lever of the calf raise machine to fit your height.
    Place your shoulders under the pads provided and position your toes facing forward (or using any of the two other positions described at the beginning of the chapter). The balls of your feet should be secured on top of the calf block with the heels extending off it. Push the lever up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position.
    Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
    Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
    Repeat for the recommended amount of repetitions.

Caution: If you suffer from lower back problems, a better exercise is the calf press as during a standing calf raise the back has to support the weight being lifted. Also, maintain your back straight and stationary at all times. Rounding of the back can cause lower back injury.

Variations: There are several other ways to perform a standing calf raise. A barbell instead of a machine can be used instead as well as dumbbells, one leg or two legs at a time. Refer to the exercise descriptions of these movements below. A smith machine can be used for calf raises as well. 



Calf Press  






Adjust the seat so that your legs are only slightly bent in the start position. The balls of your feet should be firmly on the platform.
    Select an appropriate weight, and grasp the handles. This will be your starting position.
    Straighten the legs by extending the knees, just barely lifting the weight from the stack. Your ankle should be fully flexed, toes pointing up. Execute the movement by pressing downward through the balls of your feet as far as possible.
    After a brief pause, reverse the motion and repeat.



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Thursday, April 28, 2016

best basic bodybuilding exercise


  More often then not the sample routines they send me focus too much on the show off muscles such as the chest and arms and not enough on the real powerhouse muscles of the back and legs.

This may come as a bit of a surprise for some of you, but the fastest way to get big arms is not through an arm specialization workout. But rather from getting bigger and stronger all over through the use of big basic compound movements like squats, deadlifts, rows, bench presses, and overhead presses. Performing big basic movements will stimulate the central nervous system and has a progressional muscle building effect on the entire body. In fact, if you gain 10-15 lbs. of muscular bodyweight through big basic exercises you’ll gain a solid inch of mass on your upper arms, regardless if you do any direct arm training or not.

In this training article I’m going to outline a good basic 3 day per week bodybuilding routine that focuses on building size and strength throughout all the major muscle groups. This routine can be used by all lifters, from beginners right up to advanced levels, with good results. 





 Workout 1: (Chest, Shoulders, and Triceps)

Flat Barbell Bench Press


1 light warm up set of 10 reps
1 medium weight warm up set of 10 reps
2 heavier sets of 10 reps

Incline Dumbbell Bench Press


1 light warm up set of 15 reps
2 heavier sets of 10 reps

Seated Shoulder Press


1 light warm up set of 15 reps
2 heavier sets of 10 reps

Dumbbell Side Lateral Raises


1 light warm up set of 15 reps
2 heavier sets of 15 reps

Lying French Press


1 light warm up set of 15 reps
2 heavier sets of 10 reps

Tricep Cable Push Downs


1 light warm up set of 15 reps
2 heavier sets of 15 reps

Push Ups

 
3 sets of as many reps as you can do



 Workout 2   (Back  and Biceps)

 Back

It's wise to wear weight belts with most exercises that require bending of the lower back. They can help prevent injury by reducing strain and giving extra support to the lower back.

1. Pull-ups

Pull-ups are performed by grabbing onto a horizontal bar above the head, bending the knees to keep off the floor, and pulling up with the arms until the chin comes to the top of the bar. It's commonly done with both hands facing either forward or backward. The first exercises the forearms more, and the second works more on the biceps, while both work the upper back. Back-hand pull ups are also commonly known as chin-ups. Widening the grip will work the lats harder, and narrowing it will exercise the arm muscles more.

2. Bent-Over Rows

A bent-over row is done with the back bent and leaning forward. It is a repetition where a weight is lifted with the arm starting straight down, holing the weight in an overhand position. The weight is then lifted to chest height and lowered back down. This can be done using one arm at a time, or with both working together.

Biceps

1. Curls


A curl is a simple isolation exercise for the biceps where the weight is held with the hand facing upward. It can be done standing or seated, with one or both arms working. When the weight is lifted, the elbow should be the only joint in motion.
The preacher curl is a variation on the standard form, where the elbows rest on an inclined bench placed in front of the trainer. This helps stabilize the movement.
The hands face downward in the reverse curl, and hold the dumbbells vertically in the hammer curl.
Sitting on an inclined bench can generate more resistance and make for a more intense workout.



Workout 3: (Legs and Abs)

Barbell Squat


1 light warm up set of 10 reps
1 medium weight warm up set of 10 reps
2 heavier sets of 10 reps

Leg Extension


1 light warm up set of 15 reps
2 heavier sets of 15 reps

Lying Leg Curls


1 light warm up set of 15 reps
2 heavier sets of 15 reps

Standing Calve Raise Machine


1 light warm up set of 15 reps
2 heavier sets of 15 reps

Decline Bench Sit Ups


3 sets of as many reps as you can do

Leg Raises


3 sets of as many reps as you can do


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Top 11 Tips For Energized Workouts


 Your gym bag is packed, your headphones are in the car, you have every intention of going to the gym and fitting in your workout. And then you leave work and you realize you are tired.
I get it. When I go to work, I am on my feet for a full 8 hours. And not just on my feet but moving, lifting, pushing and sometimes missing meals. I know what tired feels like. I also know, from experience, that when I do get to the gym, especially on those days that my couch is calling my name, I feel physically and mentally better than I would have had I simply skipped my workout.
Here's the thing. When you work out, endorphins start pumping through your body. Endorphins are your body's homegrown opiates. Endorphins are neurotransmitters, chemicals, that pump through your nervous system in response to things like sex, stress and yes, exercise. The result, is an oh-so-happy feeling that overrides that oh-so-tired feeling.
Some days, knowing that my body will give me that boost once I'm working out isn't enough. Here are my top tips to stay energized throughout the day, feel ready for the gym and not have to fight that mental battle.





 Hydrate!

 I cannot understate how important proper hydration is for keeping energy levels up: drink, drink, drink! Speaking from experience, chronic dehydration and under-hydration can lead to muscle aches, headaches, joint aches…your aches will have aches! Drink up and drink often. If you need more than water, drink some herbal tea or mix pieces of fruit in with your water for some flavor. My favorite is lime slices. 

Eat a Balanced Diet: Carbs, Protein, Fat


Complex carbs, lean proteins, healthy fats. Your body needs all of these macronutrients to work at its best.
Complex carbs like whole grains, vegetables and fruits provide your body with energy. That's pretty straight-forward. Carbs = energy. So if you are following the very trendy low-carb diet, make sure that you don't cut them out completely.
Proteins like fish, chicken and eggs provide the amino acids that your body needs to build and repair muscle and produce enzymes and hormones. Eating protein helps to keep you satisfied throughout the day.
Healthy fats, like avocados, nut butters and olive oil, aid metabolism, provide padding for your organs and bones and aid in growth and reproduction.
A well-balanced plate, one with all three macronutrients on it, will keep your blood sugars stable and your energy up throughout the day.


Open the Blinds

 Sunlight has a direct effect on the activity in our brains. When we deprive our brains of light, we will stay in a groggy, sleep-like state of consciousness. Bright light helps shift our brain waves to higher frequencies and triggers the release of brain-happy neurotransmitters like serotonin and dopamine.


Exercise in the Morning

 The act of exercising in the morning might sound horrendous if you’ve never done it, but besides obvious health reasons, it’ll actually give you more energy throughout the whole day. Try sleeping in your workout clothes to lessen the chances of making excuses in the morning.


Eat The Rainbow: Vitamins and Minerals

Macronutrients are the fuel, micronutrients make the fuel work.
Vitamins and minerals (micronutrients) are both enormously important to keeping you energized.
You see, micronutrients help your body break down those carbs, fats and proteins into useful pieces of energy that your body recognizes. They keep your metabolism kicking, your hormones pumping and your cell production smooth.


Make it a Habit

Fitness isn't a luxury. It's a necessity. By thinking of exercise as just one of many important health habits, working out will become just as automatic as brushing your teeth, says Dixon.


No Gear Needed

Don't have the dough to dish out on a fancy gym membership? Luckily, plenty of recession-proof exercise routines don't involve a gym, equipment, or cash.

These exercises have the added benefit of freeing up your schedule, since you won't have to head off to the gym to get in a sweat.  


Caffeine

In the right doses, caffeine can definitely be the key ingredient between a lack-luster workout and a kick-ass workout.
Research has shown that caffeine improves performance in endurance athletes, power lifters, sprinters, and weight lifters. The recommended dosage varies depending on whether your body is used to caffeine or not, but don't feel guilty about grabbing some ice coffee pre-workout!


Play Fit Brains

Prep your brain for a new day’s workload by spending a few minutes playing Fit Brains brain games. Fit Brains exercises help stimulate and entertain your mind. You can play Fit Brains on any web browser or train on-the-go with our iOS, Android, or Amazon app!


Eat Breakfast

 Take the phrase “breakfast is the most important meal of the day” seriously. Breakfast gives your brain vital nutrients that it needs in order to optimally carry out mental processes throughout the day. Think of it as fuel for your body, without it, you’ll run out of fumes!


Music

The right music can make or break a workout. There are days that I hit the gym, start moving, the right song comes on and *boom* my energy level is through the roof and my workout intensity goes up a few notches.
Make a playlist or find a radio station that plays the songs that get you pumped up. Turn on music in the car on the way to the gym and sign your heart out. You'll forget your tired. Put on your head phones and turn up the jams, start lifting, forget there is anyone else in the gym and I promise you, your energy level and fitness level will thank you.
Know what makes you tick, get your head right, lace up your kicks and kiss your excuses good-bye.


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Wednesday, April 27, 2016

The Top Muscle Building Mistakes To Avoid



Good honest information about proper weight training and nutrition for building a lean muscular physique is harder to come by than ever before. The problem is information overload. These days we have so much information coming at us from fitness and diet guru's preaching about their latest breakthroughs on late night TV infomercials everyday. Hundreds, even thousands of exercise and nutrition books fill bookstore shelves. Dozens of magazines clutter the newsstands every month. And to top it all off there are new websites popping up everyday adding to this bog of misinformation at an exponential rate. 

 How to build muscle? The question is asked in many different forms by bodybuilders around the world. And the reason isn't hard to imagine. There are so many myths floating around that it is easy to get misled and make serious mistakes which can be harmful or delay your bodybuilding journey.





Here are some elementary bodybuilding mistakes made by beginners.


Not Being Consistent With Your Workouts

This is probably the single biggest factor that will determine your success or failure long term. If you are not consistent then it doesn’t matter if you have the most sophisticated scientifically designed workout program on earth, because it will be totally useless to you unless you actually follow it consistently.

A “half assed workout” routine that you follow consistently week after week will produce more real world muscle gains then the most perfectly planned out workout routine that you only follow occasionally.

Every time you complete a workout, you not only build your body, but you develop your character and self esteem. This makes you feel good about yourself and starts a positive upward spiral that reinforces you to be even more committed and more consistent.

Everything you do either helps you, or hurts you. Every single workout, every single meal, they all add up. Building a strong muscular physique is the cumulative result of hundreds of consistent workouts. 



Good manners cost nothing

It's also useless getting ripped only to get ripped apart by furious gym-bunnies. "If you're strong enough to lift 100kg on the bar, you're damn well strong enough to put it back on the rack," says Dr Elesa Argent, personal trainer and ex-bodybuilding champ. "Don't squat on a piece of equipment either – let people jump in during sets if the place is busy." And say please and thank you.

Stop Smoking and Drinking

Many beginner bodybuilders are averse to giving up their recreational activities like smoking tobacco or drinking alcohol. Smoking increases blood levels of carbon monoxide which impairs oxygen delivery to muscles during exercise. Without adequate supplies of oxygen, the tissue chokes and is unable to perform well during exercise.
Alcohol increases fatty acid levels in blood and the extra fat often gets deposited as a layer over the abdomen muscles. Drinking also reduces testosterone levels, indirectly inhibiting muscle growth. So give up smoking and drinking to enjoy muscle growth.
 

Not Monitoring Your Progress

So many people just go through the motions with their workouts with no real rhyme or reason for what they are doing. This happens a lot with older gym goers who have been working out for years, but it also can happen to younger lifters as well. They just get into the habit of showing up at the gym day after day and mindlessly go through their workouts doing what ever strikes their fancy.

How many people do you see at the gym with no training journal, no written plan, and no way to keep score to tell if they are making progress or not?

For a lot of these people going to the gym just becomes a part of their social life. Now I agree that this habit is a lot healthier then hanging out at the local pub, drinking pints, and playing darts. But with a little planning, the time you spend in the gym could be a lot more productive and result in building a lot more muscle… (and then you’ll actually look good when you go out to the pub :-)

What gets measured, gets improved… All it takes is little bit of time assessing where you are right now and planning out where you want to go (i.e. how much muscle do you want to build?) Then create a plan of action on how you are going to get there (i.e. a specific workout program and eating plan). Or get an experienced coach to help you create an action plan. Then you simply follow through with your plan and monitor your results. And make adjustments to your plan as needed so that you achieve the results you want.

The old saying “failing to plan, is planning to fail” is often overused, but it is 100% accurate, especially when it comes to bodybuilding.

Squat like a baby

Squats, in particular, are a valuable muscle-builder often rendered near useless through poor technique. "Watch a baby move and they will easily perform a deep squat while transitioning into tiny footsteps," says MH online fitness editor Neil McTeggart (neilmct.com). "As adults the deep squat has been replaced by two-inch knee tremblers: guys attempting to impress everyone by squatting triple their bodyweight in front of their chest." Go deep to build both size and power.

Leg it

One of the most common sights in gyms everywhere is huge-chested behemoths waddling around on spindly legs, risking injury and looking ridiculous. "You can't get great symmetry without well-developed hamstrings, quads and calves," says Dr Argent. "Substitute some benching time for squats, curls and lunges and you'll look so much better.

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Tuesday, April 26, 2016

The Big Biceps Workout Explode Your Arm


When it comes to arm training, one muscle in particular always seems to hog the spotlight. The biceps brachii is the large two-headed muscle that makes up much of your upper arm, but it doesn’t work alone.










The brachialis and brachioradialis muscles, which help flex the elbow joint, also add size and shape to the pipes, though it takes a little extra manipulation to get them to grow. The brachioradialis makes up a good part of your forearm as well and will complete your arm development by adding a Popeye-like lower arm to that bulging biceps. In other words, biceps training isn’t just about training the biceps.



Workout 1:  

 Standing dumbbell curl    3 x 10-15
 Static dumbbell curl          3 x 10-15         
 Barbell Curl                        2 x 6-8
 Incline Dumbbell Curl       3 x 8-10

 Workout 2: 

Dumbbell curls                     4 x 10-12
Preacher Curls                      3 x 10-15
Concentrated Curls              4 x 10-15

Cable alternating flex curl   4 x 10-12

  Try both workouts and see which ones workouts your muscles better. Then continue on with that routine for 3-4 weeks. This will give you effort time to add some solid mass to your guns.



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Monday, April 25, 2016

Comprehensive Information on the Essential Nutrients For Bodybuilders



Nutrients are organic compounds and minerals necessary for living to ensure the growth of the body and the work of the vital its functions, there are two main groups are (key nutrients, micronutrients) and food items come from foods that are located within the diet, everyone knows that essential nutrients are three (carbohydrates, proteins, fats), micronutrients are in turn made up of vitamins, minerals, and we in this article we will take a light on explanation of nutrients.







What are carbohydrates?

Carbohydrates (sugars) is a simple or complex molecules, carbohydrates are a source of energy in the body and the basic fuel, as an indivisible carbohydrates into two simple carbohydrates (sugars fast-spreading) and complex carbohydrates (sugars slow deployment).
 
Simple carbohydrates are characterized by the taste of sweet, are found in sweets, cakes and fruits, these carbohydrates have the ability to move quickly in the blood and increase the percentage of sugar in the blood, and help maintain a stable level, and then force the body to produce insulin, a hormone that helps to reduce the proportion of sugar in the blood.
 
 


Complex carbohydrates: They do not have a sweet taste, are found in potatoes, lentils, grains, unlike simple carbohydrates are spread gradually slowly into the blood, and help preserve the feeling of satiety and energy levels for a long time, preferably dealt with players who follow the diet (Diet).As part of a balanced diet should be carbohydrates constitute 55-75% of the diet.

What are proteins?Protein is a molecule composed of a series of amino acids, proteins have multiple functions is to serve as a building material, and resides in meat, fish and dairy products, should the protein be increased by 10-15% in diet and the best that exists in a variety of sources (animal and plant) and therefore to provide the body All of the amino acids.

What is fat?Fat, which is called the energy reserves, which is vitally important for the player to build objects and help the growth and the absorption of minerals also supports the production and secretion of hormones naturally, and must reside at 15-20% of the diet.

What types of fat and what is most beneficial?

Fats are of vital importance for bodybuilders, because it helps the growth, development and the absorption of minerals and is considered as a source of energy, but you have to know the first kind of fat that want addressed, and secondly you have to know what the fat sources?

Importance:Certain types of fat can help Bodybuilder in maintaining muscle mass, fat in your diet supports the production of hormones, which is necessary to build muscle, it also helps the absorption and storage of essential vitamins such as (K, A, D, E) , it's as basic power source, and must constitute the fat about 25 to 35 percent of total daily calories.In one word dietary fat is necessary for the player to build the objects, where the diet consists of three feeders apolitical They (protein, carbohydrates, fat).

Types of fat:1-unsaturated fats:There unsaturated fats in vegetable oils such as corn, soybeans and pulp Syrian (sunflower), and can also get unsaturated fats in fatty fish (omega-3), a type of unsaturated fat that are essential for heart health and growth of the mind, and omega-3S the crucial players bodybuilder because it helps to burn fat rather than store it, and also may help omega-3 fats in protecting joints and anti-depression, and helps endurance during training hard for players bodybuilder.
2-Monounsaturated fat:There are monounsaturated fats by high in olive oil and peanut butter, and monounsaturated fat is the source of the center and sang in calories, and also help to keep the mood and feeling relieved, and prevent high or low blood sugar.

3-Saturated fat:Saturated fats which are found in animal meat, butter, whole milk, saturated fat can increase your risk of heart disease, and recommends the American Heart Association to address at least 7% calories from saturated fat of total daily calories, and prefers not to eat these fat than the original .There are also saturated fats in fast meals preparation, such as french fries and burgers and sausage .. etc., these fats both raise Mtsuiat bad cholesterol and help to decrease good cholesterol and healthy levels, making these elements mentioned above is very poor added to the player Kamal special diet objects or even the average person, dieting for the bodybuilder must be very clean and be normal foods.

Warning: Eating too much fat can lead to excessive calorie intake, which leads to weight gain.          
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Sunday, April 24, 2016

Benefits of bananas to the player bodybuilding


Bananas have the intimate proximity to some extent with fitness activities, you are advised taking it before or after exercise? Yes, certainly it is the best in providing a quick energy for the body.





Banana and Diet:

 Only one tablet of the banana contains 108 calories, and helps maintain weight and reduce weight for those who suffer from obesity, and also helps maintain low blood sugar and restrictions on overeating.

content Food:

 The actual nutritional content of bananas and sport of bodybuilding and very friendly, contains 3 grams of fiber, 2 grams of protein and 27 grams of carbohydrates, and contains potassium, which helps to relieve muscle soreness.


Importance:
Pill just one banana contains about 108 calories, loaded with a wide range of vitamins and minerals important for muscle building, including iron and vitamin B6 and vitamin C, and magnesium and copper, also it is an excellent source of potassium and fiber.


Vitamin B6:


 His love just one banana contains 34% of vitamin B6, which performs many important roles in the health of the body, contributes to vitamin B6 to maintain the lymph glands, which ensures the production of healthy white blood cells that protect the body from infection, and plays a pivotal role in cell formation and function of the nervous system.

Be careful: 


Bananas contain a high percentage of carbohydrates and a small percentage of protein only about 3%, and the muscles need protein to grow, if we have to say that alone does not provide enough protein, which needs to other food next to it is rich in protein necessary for muscle growth.

Get a quick energy:


 Bananas are a good source of energy and contains a high percentage of carbohydrates, if you seek Laura goal of building muscle. If is the best food you can eat before or after exercise, energy Vieitk training for the longest time and increases endurance by burning sugar in the blood and glycogen muscles, and after exercise helps to restore lost glycogen in the muscles.

Bone health:


 Potassium prevents weakening of the bones in the body, eating high amounts of sodium is something that many Europeans do when choosing meals, if an excessive amount of calcium dealt'll ask, the body through the urine, and this threatens the strength and the overall health of the bones and also affect blood clotting and contraction of the muscles and affect the function of the nervous system

Potassium is found in bananas removes high amounts of sodium in your diet, which allows for healthy amounts of calcium to stay inside the body.

It provides a quick energy: 


Bananas have three types of sugars, a natural health "(sucrose and fructose, and glucose"), where Scientific research has proven that just two bananas provide enough energy for a strenuous 90-minute inside the gym (gym).


Muscle cramps during exercise:


 Potassium content of the banana is a metal which promotes the extension of muscle movement.

NB:


 Do not eat many quantities of bananas unless you're an athlete is making a high effort, and must leave at least one hour between eating and not to exercise until the body digest food.       



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