Arnold Schwarzenegger training Biceps Video

Despite old age, but he is still practicing his favorite sport, Arnold Schwarzenegger training Biceps Video.

Mr. Olympia champion Jay Cutler Photos

Jay Cutler is the most recognized and personable athlete in IFBB professional bodybuilding. He won Mr Olympia in 2006, 2007, 2009 and in 2010. He is regularly seen in all of the top industry events as well as Muscular Development Magazine.

Bananas fruit rich in carbohydrates and potassium

We know that the banana is not fattening, for its richness in potassium (396 mg/100 g. Foods) helps balance the body's water to counteract the sodium, thus favoring the elimination of liquid, this not only benefits the loss of weight, but is especially important in the treatment of hypertension, gout, rheumatic diseases.

 
It also promotes the recovery state of nervousness, depression and prevents muscle cramps, and in turn strengthens muscles and improves circulation.

The banana is a fruit turn rich in vitamin C and A, its rich vitamin C, combined with the input of phosphorus is ideal for mental strengthening.

It is a highly digestible fruit is useful in cases of lack of appetite, as it helps stimulate the appetite, and is useful in cases of anorexia nervosa.

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Protein supplements

Athletes are increasingly concerned about the potential benefits of nutritional supplements. Many people are increasingly more aware of the new studies in nutrition and not doubt the importance of eating high quality protein and biological value as the basis for their daily meals. Thus , protein is the nutritional key that opens the doors of muscle growth .

The proteins are involved in important cellular processes such as the formation of enzymes , hormones , antibodies, contractile tissues (actin , myosin, tropomyosin , etc.), etc. .

Along with carbohydrates and lipids are the immediate principles which provide energy to our diet . Also provide the body elements regenerators plastics body tissues.

Proteins are macromolecules consisting of nitrogenous basic units called amino acids (joined in long chains ) . These amino acids can be of 2 types :

Essential : are amino acids that the body can not synthesize and must obtain them from the diet. They are:

- Isoleucine .
- Leucine .
- Lysine .
- Metiomina .
- Phenylalanine .
- Threonine .
- Tryptophan .
- Valine .
- Histidine .

Non- essential :

- Alanine .
- Arginine .
- Aspartic acid .
- Asparagine .
- Cysteine ​​.
- Glutamic acid .
- Glycine .
- Proline .
- Serine .
- Tyrosine .

Low levels of the 9 essential amino acids limit protein synthesis in the body, hence the importance of not only the quantity but the quality of the ingested protein. The protein -based animal products like eggs, milk , etc. . provide near optimum mixtures of amino acids . As to the amount below 20 % of total calories ingested intakes athlete maintain a state of muscle catabolism , totally inadequate for the athletic progress situation .

Recommended Daily Allowance (RDA) for protein.

Initially no attention to the nutritional quality lent disparate figures were given. Subsequently international organizations gave figures 1g . per kilogram of body weight specifying which should include proteins of animal and plant origin . Current recommendations vary committees nutritional experts worldwide , according to WHO 0.6 g / day / kg body weight.

The CDR is the RDA to ensure not suffer deficiency diseases and are based on some general statistics and be taken as baseline values. But athletes deviate from the average individual, both physical activity and the effects of exercise physiology has on your metabolism. So many sports dietitians recommend that a figure around 2gr/día/kg body weight.

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50 tricks to speed up the bodybuilding

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 . Therefore, 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
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Gain muscle strength

41 ) Warm muscles well : never start an exercise with a weight limit. The first series should be lightweight and comfortable to allow muscles and joints are prepared progressively as well as mentally you adjust the new movement . After this short period can bomb the butt muscle without risk of injury.

  42 ) controls the rate of each repetition : do not hit a weight pulling to raise much they weigh. Do not use inertia or sudden movements to lift a weight with the excuse that it is heavy. If you do this is because it is too heavy . Each repetition should be done with a uniform rate and controlled speed .

 43 ) Do not train your abs more than 3 days per week: the abdominal nerve affects a very important area . Exercising excessively that area can have adverse effects on muscle progress .

  44 ) Train with a partner stronger than you : the "use" of a sparring partner stronger than you can lead to great improvements in strength and volume. Need not use it at all exercises, but heavy seeks his help and his challenge. Unconsciously you pointed higher.

  45 ) Use compound exercises : to gain strength and overall volume nothing equals compound exercises . Isolation exercises allow you to use light weight and only affect a muscle or a muscle area , while allowing use heavy weights compounds strongly affecting stakeholders and providing an overall growth flow throughout the body .

  46 ) Train with good equipment : no need to train the latest technology , but it is clear that the more items you have the better .

  47 ) 2 replicates more : the last 2 reps of a set are the hardest to do, but also are the most effective . The remaining replays serves to bring the muscle to the threshold of fatigue , the last 2 generate growth.

  48 ) Break the mental barriers : if you do not look bigger and muscular hardly get that aspect . If every time you think of yourself , in your body , you look like you'll be putting obstacles in your mental development. Try creating a mental image in your head appears on the body you really crave getting .

  49 ) The intensity is the key : go to the gym day after day, to make a routine robotically preset not itself guarantee any results . One thing is up and down a weight and quite another train with intensity , this means that each repetition must be done with concentration, control and mental strength.

  50 ) Conclusion : there are no miracles or magic potions that guarantee success . The secret is to be consistent and applied to hard work. Maybe in these 50 tricks to speed the bodybuilding are not all the answers, but it can mean a clear vision of what you need to improve your results.

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Glutamine for bodybuilding

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 refill 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 .

Weak abdominal muscles increases the chances of spinal injury

Low back pain is one of the most common reasons for visiting the family doctor. Most North Americans will suffer from back pain at some point in their lives. Low back pain is a costly disease for the health care system and is a common cause of absenteeism .

Located in the lower back, the lumbar region is composed of vertebrae , muscles and ligaments. The spine has intervertebral discs, small pads made ​​of cartilage which are inserted between the vertebrae (bones of the spine ) . Any injury or disease affecting the muscles , ligaments and intervertebral discs can cause back pain.

People who are overweight , have an incorrect posture or whose back muscles and abdomen are low have a higher risk of injury to the lower back risk.
causes

In most cases it is not possible to find the cause of back pain . However, the most common causes of low back pain is the strain of a muscle or ligament . If back pain occurs suddenly , it's usually a sign of muscle tears, ligament sprain or a disc problem . The pressure exerted on the disc and can cause it to swell out , pushing the cartilage on the sides. The cartilage then press on the nerve cord of the spine, causing intense pain.

Cause of injury to players bodybuilding:
1-Failure to perform warm-up exercises adequate and appropriate.
2-Perform Abdominal exercises while the Cotton muscle stressful, A result of the training exercises the back and legs before exercising abdominal exercises.

Many diseases such as osteoporosis , osteoarthritis , fibromyalgia , ankylosing spondylitis and spinal stenosis can cause back pain. Pregnancy can also cause back pain because of overweight , changes in the strength of the muscles and ligaments , and also because the baby's head can compress the spinal nerves . Subjects with overweight are also more prone to have back pain due to a lower position and the extra pressure exerted on the discs and muscles.

Some medical conditions (eg . Diseases of the gallbladder and stomach ) can cause back pain. When pain is felt in one part of the body other than where would expect to find, it is described as " referred pain ".

Although rare, there are some potentially serious causes of back pain are not due to back injuries. These include pneumonia, diseases of the gallbladder, kidney infections , stomach problems (eg . Ulcer, appendicitis ) , infection of the spine and tumors.

The importance of carbohydrates for bodybuilding

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 refrains 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 refuel 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 preferably 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 refined 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 refuse 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.

Carbohydrate source of energy in the body

Definition

     Carbohydrates come from the Greek word "glukus" which means "sweet". Hydrogen, carbon and oxygen compounds which are also the name of carbohydrates. They are the primary source of energy in the body. They are the perfect fuel our efforts.
     One class diagram carbohydrates into two families:
- Simple sugars: they are directly absorbed by the body. There are hydrolyzed by the salivary and digestive enzymes. This is particularly the case of monosaccharides such as glucose, fructose and galactose but also disaccharides.
- Complex sugars (polysaccharides): They will undergo further hydrolysis. This is the case of starch and glycogen, which is manufactured by our body (gluconeogenesis) and stored in the liver and muscles. It's sugar reserve rights.

Carbohydrates

energy role

     Carbohydrates, essential for the functioning of the muscles and brain, is the source of energy quickly used by the body and are involved in protein anabolism. So carbohydrates are essentially energy role. Provided by the diet, they are broken down into glucose which will be distributed throughout the body. Part is stored as glycogen in the liver and muscles that serve as reserve.

Plastic role

    Some carbohydrates have a role called "constitution". They go into the composition of human body tissues: cartilage, Nucleic acids, mucus, antigenic substances.

Where do you find carbs?
     Carbohydrates are the most abundant in living matter organic constituents. Their main source is the plant community. They are mostly found in dried fruits, fresh fruits, cereals, bread, honey, whole sugar, tubers, milk, etc. ...
     Foods in which we find most of carbohydrates are:
- Pasta: 75% (75 grams of carbohydrates per 100 g of pasta)
- Pulses: 59%
- Bread: 50%
- Banana: 30%
- Rice: 22%
- Potato: 20%

Energy intake

     Our daily requirement of carbohydrates is 4 grams per kg of body weight per day. 1 gram of carbohydrate provides 4 calories or 17 kj.
     In a balanced diet, energy intake should include 50% carbohydrates. This represents an average of 220 to 250 grams of carbohydrates per day, two thirds of which serve the unique needs of the nervous system that is glucodépendant. The proportion of carbohydrates in the diet helps maintain carbohydrate reserves of the body (liver and muscle glycogen) to a stable level
500 g.

Special cases
  For athletes, carbohydrates should represent at least 55% of the total caloric intake. Sports performance are dependent on carbohydrate reserves of sports, and how they are managed. Any food strategy is put in place before, during and after sporting event.

     The premature infant, infants and children have higher than adult energy needs. Needs directly related ave growth. It is estimated that premature babies need 15 grams of carbohydrate per kg per day, we believe that 8-10 g per kg per day enough for children. At 4 years, its contribution must be rammené to 5 g per kg per day.

     The elderly retain an appetite for sweet foods but tend to reduce their intake of complex carbohydrates. We must therefore ensure that the daily intake of carbohydrate mostly come from complex carbohydrates.

Blood sugar
 The sugar is the amount of sugar in the blood. You should know that the concentration of sugar in the blood almost no changes, that is to say quon always between 0.8 g and 1 g of sugar in 1 liter of blood. Below this range, it is hypoglycemia, above, in hyperglycemia.

     When blood sugar rises, the pancreas into action by secreting its main hormone, insulin has the effect of lowering blood sugar levels to normal. The slowly absorbed carbohydrates cause a slow and gradual rise in blood sugar. In contrast, consumption of sugars often causes hyperglycemia with a relatively high insulin secretion that can trigger a reaction secondary hypoglycemia.

Not affected by the other body if you're a beginner

I know it's very rare that you go to the gym is not affected by other body, where the magnitude of their bodies and their ability to carry heavy weights too.

But everyone of us has a special ability and a special force different from the others, so it is not important bearing sleeve, but it is always important to be careful on your continued bodybuilding exercises.

From there might be someone stronger to you, but that means he's better than you?, Of course not, but that means he has continued where they are a short period or longitudinal, but the most important is to continue.
You do not rehearse in order to be a hero in lifting weights, but only to improve the shape and strength of your body.

Try to get rid of worrying about how much weight you can or you can not drive.

Also see during the period of practice, some of the people practicing 6 or 7 exercises for muscle and only one, but this is mad
They always marvel and wonder why their bodies do not grow?

The answer is because they follow the style is Magdy, it may be that their bodies more harm than benefit them
You must be exercised 3 exercises per muscle max.

At the end of my talk I advise you to

1 - do not bother you carry, but cared only muscle workout constantly
2 - continue to insist on exercise, no matter how long period of time even if the year
3 - settled only three exercises maximum (per muscle).

Arnold schwarzenegger the bodybuilder

Is the best of March bodybuilding at all "so talked about Joe Weider spiritual father of bodybuilding in the world .. Many consider him the form full of what must be the human body .. is the man who dazzled the world for decades his body .. Then bedazzled the world for years Other films who made them, and still dazzle the world his performance so strong political and arrival for the office of Mayor of the City of California .. the man who owned all forms of power, the power of the flesh, the power of fame, and then the power of money .. and finally the power of politics.

"I do not think that no one got the raw material for strength as obtained by this man," This was an expression has been on the lips of one of the commentators during the elections the U.S. state of California, which Arnold succeeded in winning it three times in a row.
"I think that when we look at Arnold Schwarzenegger and achieved all we wish to become one of the players bodybuilding" Thus spoke the last commentator.

That "myth physical" as they call it, which almost achieves all wished for man on earth may Scurry than just a boy of fifteen years old when he entered the gym for the first time did not know where muscle biceps as he admitted before that to the owner months muscle Bai in the twentieth century through the philosophy and unique style in the use of the mind before the body to stimulate the growth of muscle, as the saying Arnold Building muscle real be through the mind and focus on the performance of the movement before it is through the exercise hard, listened to him which tells about his experience and says: When I started the exercise as a teenager in 1962, was a bus last of the "prominent" place, which has a gym, who practiced it to my house in the "shawl" kicks off at seven in the evening and the exercise was ending after the seventh of this I ride my bike home after each exercise, and because my hand has always been anaesthetized strong of exercise you often lose my ability to control the bike fall on in the ditch beside the road, was a sense of fun to sit in this hole with my hands hurts .. Was Lady Hurts to the extent that I could not comb my hair the next day but I am glad you realize that that pain means that my muscles grow.

After Li to open a big world, and after becoming a leader .. I discovered I could make myself a person who always wished to be .. By focusing and exercise, I can realize my goals no matter how tough look .. When it became the largest retained enthusiasm not only for bodybuilding, but to life itself, just applied opinions and decided things in my career has had a basis in the sport of bodybuilding.

Things that take advantage of the sport of bodybuilding

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 reflected power on his character where increasing self-confidence and rising level sports.

2 - charisma: should you noticed what enjoys's 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.

Smoking destroys the muscles and delay your progress

Gyms and smoking do not mix, smokers on average their muscles less than non-smokers, an article about smoking published in the Nouvel Observateur in mid-2008, which is of particular interest for smokers practitioners of the sport of bodybuilding, in fact, this article describes a recent study found that cigarette smoking, lose muscle and reduces the synthesis of proteins, which means the body's inability to use amino acids that form protein to build muscle, if the protein will fall we can conclude that the recovery will be much harder after strength training, which damages the muscle, which requires a great job of protein for re-hospitalization muscle. Cigarette smoking increases the enzyme myostatin, which hampers the growth of muscles, and increases the smoking rate of enzyme MAFbx, which works on the analysis of proteins in muscle and therefore has a Triple Action to reduce the progress, which reduces the body's ability to build muscle growth and increase their destruction. increase the participation of smoking in many diseases, he is now accused in facilitating the melting of muscle mass in old age, which leads to a rapid decline in the size of the muscle.

Published an international group of scientists Multi-researched and have discovered that smoking impairs daily replenishment of muscle cells and lose muscle vitality and cause disturbances to the nervous system, Baadaltousel to this conclusion, it was necessary to compare synthesis of muscle protein from a group of non-smokers, and a group of heavy smokers (at at least a pack a day for 20 years) to measure the composition of the daily cells muscle, has the scientists injected each group with a mixture of amino acids (the building blocks of proteins) and then proceeded to take samples to determine how they were processing many proteins that contribute to the daily maintenance of the block of muscle, The result was clear, Valmdkhnen were every day lower in muscle than non-smokers, and it seems that these experiments demonstrated that the harm tobacco is not on the lungs, but also on many other devices, such as tissues and muscles. Suffice it to say that smoking will help you to make progress in bodybuilding So if you want to progress in muscle mass significantly and quickly, so you have other reasons to quit smoking. smoke damage to the athletes: - Smoking increases the effect of nicotine on the activity of nerve and muscle strength.
- Affected the ability of the individual smoker in the restoration of healing after the effort, which goes on this period for friendly than if it were non-smokers. - Smoking affects the heart rate where the increase in smokers time to rest. - The low level of speed and muscular endurance and periodic breathing in smokers from non-smokers .

What should you eat before exercise?

Best dishes before exercise
.
. Prepare meals pre-performance exercises are very important because they will help you in performing exercises efficiently and get the best benefit from the exercises also prevent those diets low blood sugar, leading to feel headache and fatigue, so we chose you the best meals you can eat before the performance your exercise sports radios.

Bananas
The banana panels natural energy where filled with banana carbohydrates are easy to digest and potassium, which helps maintain the functions of the nerves and muscles, so eating a banana medium will maintain the level of your diet is high, as is advised to eat bananas to exercises morning where you can eat a banana medium with half a cup of yogurt and wait half an hour before heading to the gym.
Oats
Filled with oat fiber, which means that it will launch carbohydrates into the bloodstream gradually as you can to save your energy level during exercise, oatmeal also contains vitamin B, which helps in the conversion of carbohydrates into energy, just drink a cup of oatmeal before beginning your exercise half an hour.

Bread flour
A piece of bread made from flour is a good source of carbohydrates as you can put some jam or honey to get more energy or poached eggs for protein, and if you at lunch time you can work Sandwich bread flour and some slices of chicken meat so that has got 30 grams of carbohydrates and 15 to 20 grams of protein.

Fruit Juices
Containing fruit juices on the high level of carbohydrates and protein are also easily consumed a quick digestion, try mixing half a cup of yogurt low fat with half a cup of fruit and a glass of fruit juice, and reminds experts that people prefer to ignore fruits and foods many carbohydrates and get protein and that needs to be great time to shift to energy during exercise unlike carbohydrate fruit which is fast becoming, protein is used to prevent muscle damage.

What should be avoided?
If you do not intend followers that list, it is important to keep in mind to avoid fatty foods before exercise because fat is not digested quickly and that makes you feel Baltkhmh, lethargy and abdominal cramps, although carbohydrates useful but you should avoid obtained from sweets, they lead to feeling Card sudden end Banayark during exercise, and should not be eating a lot before exercise as this will indigestion, drowsiness, nausea and vomiting.

Performing seven conditions

Bodybuilding like any sport where techniques and tactics and movements depend on the ability of the player to show his body best and through the review on the podium in front of the audience and jury, where puts all his effort and the results obtained during the training period before the eyes of everyone to get appreciation and encouragement to achieve success and achievement who aspires to.


Technology review and without doubt one of the most important skills that sports must builder body that he knows even if he had the most beautiful body among the contestants and the competitors did not mastered this skill, it can undervalues ​​his body and be evaluated less than others.


To explain the situation of the traffic must review stages of the review on the platform which is in most competitions three rounds of review, namely:



First round:
From which to review the positions of the seven known for review are as follows:
1. (FrontDouble Biceps)
2. (Front LatSpread)
3. (SideChest)
4. (Back DoubleBiceps)
5. (Back LatSpread)
6. (SideTriceps)
7. (FrontAbdominal-Thigh Isolation)


Second round:
Round relaxation or as some like renamed round symmetry (symmetry naughty body right and left) that stands rider relaxed without tightening the muscles with individual arms slightly as in the first video Previous a four-way front and rear and sides of the right and left and this situation appears form muscle during relaxation and harmony body suit length with width ... Etc..

Third round:
Round free and this course by choosing the rider of music and rhythm and scenario and assembly who wishes to him and there creations real in this area and can return contestant Kofta through this round because they show details he wants to he shows his desire and his way and there are a lot of competitions and tournaments that take a prize for the best review.
It positions favored by many positions squat and individual one thighs and review Albaacepc and Arnold Classic toast and the status of Samson and assembly Crab - which translates into position grip cancer was known by Rooney often they appear large amount of muscle at the same time and collect full giving larger stunning Anthae review and many innovative methods in the review ..
As already mentioned the basic three rounds and all the contestants, of course ...

There are special tours for a final of 5 eligible for the top three places and during this round, which was called the pastedown

The Through this the five contenders review round collectively and to do another assessment in terms of sizes and compare them directly.

Important recommendations:
- Can not get the best position fit your body postures previous to practice and I mean that, for example, but not exclusively Baacepc dual front notes that some people grabbing arms back and some Aqosha forward that does not mean that one is wrong, but this means that both racers knew the corner better to show his body In this review so you have to try and train in order to know the situation better and shape optimization.

- Says a lot of the coaches that you have to train on the review of each period and the period and I say with all due respect to them that you practice review every day because in the review appearance of the results and defects and learning the best way and the best approach and arm the strongest and thigh biggest and calves clearest you have to take advantage of all that the review integrated.

- When the review should be the rider to ensure that the referees took their time to see all the muscles and he stands in the corner that allows them to see all aspects of the offer, especially as they down him on the podium and he has to take into account that as little Captain in the video and put the Association in the Supreme .
- We can not fail here the importance of colors and oils used to show curves and muscle depth and equipped before going to the podium.

Oats

The basic oat meal in the food program for most players and bodybuilding professionals ... especially breakfast, and a pre-workout meal because it can slow absorption and that gives you energy during exercise ...

This is a subject for oats

Benefits of oats

A favorite food for children, the sick and the elderly oats .. Lowers cholesterol and contradictory to the stress and brings sleep herbaceous plant oats around me like wheat and barley in Figure It usually grows between them and the seeds medium between love wheat, barley, commonly known public Balzoan usually says tares and Alzewan. Did not want the name of oats in ancient Arabic dictionaries not in the vocabulary has been known in the past under different names like Hrtman a Persian word and Khafor and Crdoman kind grown-called agricultural Khrtan or ID Khrtan.



The new word Chauvin fired in the last century on this plant. Oat known scientifically as Avena Sativa platoon grassy GRAMINEAE.

Original home of the oats is northern Europe and is now grown in all parts of the world and grown as a food crop and a medical and harvested oats usually at the end of the summer.

Part of the plant used oats: Seeds (seeds) and stems dry (Straw).

Chemical content of oats: Contains oat alkaloids (ALKaloids) and Sterolz (Sterols) and flavonoids (Flavonoids) and acid Sulaisak (Silicic acid) and starch (starch) and protein (Proteins), which includes gluten (Gluten) and vitamins, especially vitamin group B and minerals such as potassium, calcium, magnesium and phosphorus and iron and sodium hydrate carbon also contains fat and hormone close Ajeribin (hormone ovarian) and beta carotene plus vitamin B b (PP) and vitamin D. vary chemical content between the types of oats normal and Turkish red and short and prophetic but basic materials and core are found in all species.

Oats in ancient medicine: in English Medicine said Nicholas Gulpeper world in 1652 that prepared from dough puff oats with oil useful in the treatment of itching and leprosy. Before that, in 1597, said John Genand world that Boukhat of oat stalks and leaves are good for skin diseases and possibly for rheumatism.

The Europeans are using oat stalks and leaves in Hmamathm as a treatment for rheumatism and bladder and kidney problems. Oats have been used in ancient medicine as a remedy for chest diseases, especially lung disease, chronic cough and was used useful Klsqat for gout and pimples.

The oats in modern medicine has proven scientific studies the impact of seeds and stems and leaves oats on some diseases and proven treatment and has large factories for the manufacture of products from multiple oats and its derivatives, has made the study of clinical demonstrated that plant fibers dissolved like that found in oats by 40 grams per day lowered blood cholesterol within two weeks to three weeks as published studies in scientific journals respectable explained that 3 grams of soluble fiber if you take a day lowered cholesterol by 5% in 1997 allowed the Food and Drug Administration (FDA) company Quaker oats and other plants to add this claim on their food products from oats. . In another study demonstrated through the oats reduces the level of uric acid in the blood. In a study worked on the athlete in Australia, which has put on a diet custom of oats only for 3 weeks found that an increase of 4% from the leonine plant oats to food custom of oats for the athlete significantly influenced muscle functions in sports during the exercise.

There are many uses and rolling at the moment on derivatives oats but not scientifically proven, but the positives as good as the use of oats as an antidote to stress and insomnia, calming and sleeping Mr and tonic for the nerves and tonic. Also used Indians oats for the treatment of addiction opium derivatives, tobacco, and oats live bouts pebble urinary tract disorders and urine and unrelenting and calms the pain of hemorrhoids and doctors advised patients nerves, intellectuals and weary eating oats as well as diabetics and patients thyroid. Made from oats boiled for babies from equal amounts of wheat barley and oats boiled in a liter and a half of water over low heat until boiling one liter and add sugar and given to children every day before feeding.

Do not forget the milk

Do not forget the milk

Athletes spend a fortune on protein supplements and fluid replacement beverages to enhance recovery and muscle building. Why spend a lot of money on sports supplements when you can get the same effect of milk?

Bodybuilding and milk

University in Canada, in a review of the literature, that low-fat milk enhances healing of weight training and exercise endurance, stimulates protein synthesis, and promotes post-exercise tissue repair.

Thirty years ago, scientists thought that the water better fluid replacement.

While it is still true to a large extent, and sports drinks are superior in some cases because they save water and energy and electrolytes. Milk may be the best, because it keeps the water balance for a longer period and provides a source of protein that can promote adaptation and tissue repair after exercise. Low-fat milk is an excellent sports drink for endurance sports, except in people who are lactose intolerant.

Joe Weider Died

Died yesterday morning on March 23, 2013 Joseph Edwin (Joe Weider) Joe Weider one of the founders of the International Federation of Bodybuilding (IFBB).

Born John and generates 29 November 1919 Weider was born in Montreal, Quebec, Canada, to Jewish parents who had emigrated from Poland. He published the first issue of the magazine body structure in 1936 when he was 14 years old, and built a set of barbells from car wheels and axles the same year. He designed many of the training courses that begin in the 1950s, including the system generates in bodybuilding.

And posted on the website of the hero bodybuilder Arnold Schwarzenegger.

"Today, I lost a dear friend and mentor, and the world lost one of the strongest advocates to live a healthy lifestyle. Was Joe Weider and one of the titans in the fitness industry and one of the kindest men I have ever met.

I knew about Joe Weider long before I met him - was the godfather of fitness, who said all of us to "be someone with a body." We have learned that through hard work and training we could be and all the Champions League. Presented with muscle magazines when I was a young boy in Austria, me with inspiration and plan to push myself beyond my and imagine the future much more. I know that others countless worldwide and found motivation in the pages of his books just as it did, but as I read his articles in Austria, I felt he was talking directly to me and I am committed to move to America to make my vision to become the best bodybuilder, to live the American dream , and become an actor and reality.

Not only inspire an atmosphere of dreams closer to me, and that made them realized the day he invited me to go to America to pursue my bodybuilding career. I will never forget his generosity. One of the greatest qualities of Joe is that he was not only generous with his money, and he gave freely of his time and experience and became a father figure for me. Advised me on training, practical projects, and once, strange, claimed that I was a German player Shakespeare to get me my first role in "Hercules in New York", although I barely spoke English. As my career took off, and was always nearby, and give advice, and promoting my films or crusade in my capacity as Chairman of the Board President in charge of fitness in the pages of his magazines, and appearing in my fundraising events when I decided to run for governor. Was always there for me all my life, and I will miss him very much.

He left behind a great legacy of world fitter. Very few people can claim to have affected many lives as much as Joe did to him through magazines, and his supplements, equipment and training, and personality big heart. He knew Joe urge everyone, "beyond yourself," There is no doubt that throughout his life, and he did just that.

My thoughts and prayers are with his extraordinary wife, the love of his life, Betty, and all of his family and friends. "

Why not increase the size of your muscles?

Why not increase the size of your muscles?
**********************
Many of us may face a general problem is that after a period of training there is no significant increase has been up with some to leave this game in the beginning before it initiated.
This is to ask themselves one question is:
Do you play the right way and help the muscles to grow?
------------------------------------
But exclamation comes (How can I help my muscles to grow)?
------------------------------------

And the answer is:
---------------
1 - enough good training to stress the muscles to grow.

2 - adequate nutrition and sound, according to which the body all the necessary (protein - fat - carbohydrate).

3 - Most importantly: the number of hours of sleep enough for the renewal of energy in the body, the number of hours of sleep should not be less than 8 hours a night,

And benefits:
---------
1. Regenerate blood cells.

2. Increase muscle: increase muscle between the hours of 4 to 5 am and the wisdom of the Creator Almighty secrete liquid hormones in the body called growth hormone (GH) and is responsible for changing the damaged tissue and increase muscle and increasing the length of the hair of the chin and head.

3. Should be hours of sleep a night, in line with the saying Come (and made ​​the night to Passau made ​​us the day pension) should not be watches throughout the night and sleep in the morning and then want to increase your body and your muscles.