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.

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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 .

Strength Exercises For Thighs

Purpose of the exercise
This training exercise engages and develops the entire body but is especially the thigh muscles and glutes. This is the king of bodybuilding exercise: "Those who do not are not Squat Strength" is a phrase we often hear from the mouths of bodybuilders.

Muscles targeted
The gluteus maximus, quadriceps (rectus femoris, biceps femoris, vastus lateralis and internal), rear thighs (half membranous, semitendinosus), soleus calf, abdominal muscles fixers, small and medium glutes, adductors, back (spinal, lumbar ) and to a lesser extent, the muscles of the shoulder girdle (shoulder, trapezius) to hold the bar.

Execution of the exercise
Standing, based on the trapeze bar, hands spaced shoulder width or more, duck feet ten hours ten, slightly wider apart than shoulder width apart and placed in the axis of the knee. Bend your knees and push your buttocks backward, right chest. Theoretically down until your thighs are parallel to the ground, but it is best to limit the amplitude if you feel you round the back or take off your heels off the ground. The bar goes up and down vertically without stops in the up position and rebounds in the down position. The balance is difficult at first, it takes time to master the exercise.

Breathing
Inhale when lowering the bar and exhale as you go back to the starting position keeping your abs tight.
It is advisable not to hold your breath during the ascent, however this maneuver minimizes the risk of lumbar injury when the load is heavy. The blocked breathing and abs in the critical part of the movement sleeve trunk and protect the spinal condition of course keep your back straight.

Safety
Work safely with a footrest bar or squat rack. This serves to rest the bar between sets but also to raise the bar on media (candles) in case you stay stuck in the load lowered.
Beginners in bodybuilding must learn this movement using a light bar and increase the load once controlled exercise. It is better to learn in a room with professional state certified.
Check the items fitness section, including the dedicated Squat page. It contains many tips on this exercise.

Variants
Variations are possible by varying the position of the feet and the distance between the thighs.
If the legs are wide apart and feet placed duck ten ten hours will result in more work for the inner thighs (adductors).
If the legs are tight with straight legs seeking more vastus lateralis located on the side outside of the thighs.

Technique for crunch with twist

This exercise targets the mixed upper abs and obliques

lie on your back, knees bent at about 60 degrees, feet flat on the floor
place both hands on the neck
a cross motion, bring the right elbow and right shoulder to bust and oblique mount simultaneously left knee to right shoulder
advance the elbow as to touch the outside of the knee
do both sides

Guarana for lose weight

Guarana is an herb that helps to lose weight due to the high amount of caffeine it contains. It is a natural appetite suppressant that increases metabolic activity and thus increase weight loss. What is guarana? We will firstly its origin, then we will then expose these benefits for bodybuilding.

Guarana origin
Guarana is a shrub native to the Amazon rainforest. The name comes from guarana Guarani Indians of Brazil, who prepared by grinding the seeds. Thereof are mixed with water, cocoa and cassava.

He is best known for its fruit, which contain two times more caffeine than coffee beans. It also contains theobromine, xanthine, theophylline, trace elements and vitamins.

You can buy guarana that is present in energy drinks or tea or slimming it is often accompanied by green tea. Some store offers organic food supplement guarana powder to add yourself to a drink.

Benefits of Guarana for weight
Guarana increases mental acuity and improved cognitive performance (memory, attention, mental arithmetic): The caffeine in guarana stimulates the central nervous system, which increases attention while contributing to the fight against drowsiness and sleep.
With an increase in blood pressure, guarana improves the performance of striated skeletal muscle.
Associated with tyrosine, guarana increases muscle performance and regeneration of neurotransmitters.
The dangers of guarana
There is no danger in consuming guarana. Nevertheless, it is not recommended for people who suffer from heart disease, insomnia or hypertension.

Recommended dose: 200 to 600 mg per day, preferably in the morning.

Peanut for strong muscles

- Helps to maintain the health and flexibility of blood vessels will prevent the deposition of cholesterol and blood vessels that cause blockage.
- Raise beneficial HDL cholesterol and lowers bad cholesterol
- Peanut oil is used in massage paralyzed muscles and diseased as it increases the weight and muscle density.
- Helps to develop muscles and fed, and strengthen the nerves that feed the muscles.
- Stop the bleeding for the presence of a high percentage of calcium, which helps the blood to clot.
- Reduces the level of sugar in the blood in people with diabetes.
- Helps to increase mental activity because it contains a high proportion of protein, phosphorus, and vitamins B1, B2. 9
- Nourishes and strengthens the body.
- Several studies indicate its influence to prevent the types of cancer that affects the muscles.

Important tips for the magnitude of muscle

Important tips for the magnitude of muscle

These tips are only the magnitude of the muscle, not to lose weight

1 - sleep from 8:10 hours for the convenience of the body.

2 - eating well at a rate of 3 to 5 meals a day if possible, or use a protein without rolls to increase the weight of muscle net.
3 - Use of vitamins in order to maintain your health and your daily activity (possible to compensate by eating fruit if available, they are better than vitamins).

4 - psychological factor must be stable (psychologically relieved) that psychological affect on the body's energy to a very large.

5 - Do not use masturbation because they destroy the body of all aspects of health and muscle and psychological (for singles).

6 - If affected by the psychological factor and do not want your iron play for more than 3 days go to a running or swimming pool or basketball or sport etc.

7 - in the exercise focused on the target muscle and fill your mind with the target muscle because these are the way will give you my best result of 95%.

8 - Try taking enough time for rest and eating in the day of rest from training and do not strain yourself another sport.

9 - If you feel tired or painful tightening of certain muscle does not complement the exercise stop for rest and treatment.

10 - You must heating before exercise and this is very necessary to build a strong body harmonic heating method is (his mind Paul August - pressure Bush's father - diving in the air - Jerry functioning device - etc).

11 - must take Rank in breathing during exercise because concealment of breathing is very dangerous to the body.

12 - Drinking water to cool the body and cleaning the internal organs and the delivery of vitamins to the muscle.

13 - The use of creatine for professionals and not (for beginners) for energy during exercise and propagation of water for cleaning the internal organs of the sediment.

14 - not to gossip at the club because they waste your time and the time of your friends and go to your exercise for the benefit.

15 - not to play in front of the air conditioning or cold air to avoid diseases and injuries

Scientific bases for the training of bodybuilding

Scientific bases for the training of bodybuilding

Many hear about strategic bases or principles of athletic training for perfection objects but many of us did not know these principles accurate knowledge despite the fact that knowledge of these principles and the foundations are considered one success factors and an easy way to format your own and that fits with your goals and your capabilities psychological, physical, and also the possibilities of the program Algdaúa

The principles and Leader of the strongest and most famous sports Althrip principles perfectly and most objects have proliferated Zvi following lines we will for two of the most powerful principles of EDR and most spread

& Training routine and muscle confusion

Routine training

Training is one of the strategies the temporary parents are a division of the training year for more than a point in time for each stage their own and also routine training (training program) and a special diet program

Routine training means

Status of the individual training program prepared Bnih are faithful split training days and rest during the week so that repeat the same program the following week and then my father nights routinely until the period specified for this program so are not taken to bring about change or bring in any of the contents of this program during the period Mahddhma stable number Groups and repetition and Ttrouh rut period of 2-4 months maximum and the player must stick to Bdlk system

It also means

Stick to the player during the training phase preset program sponsors player faithful goals from Dell stage and the strengths and weaknesses of friendly without Aljawae to improvise and indiscriminate in training

It also means

The relative stability of the training program, and knead to continuity influence Alqoyaly parts Aladilahalmstahedfah through the program for every exercise affects the range of angles muscle and can cause a surge in the size and shape of those corners just to perform group or 4 sets of rules of engagement exercise but must repeat this exercise routinely in today's custom Dell muscle of each week for the duration of the program can even see its effect on the target muscle group

Example Everyone knows the benefit of exercise squat Bar of the thighs, but does not mean Mejrdadaúk G Exercise 4 powerful groups you get the thighs strong but must repeat this exercise on the agenda thighs for the duration of the program until you see the benefits of exercise and the strong influence and act on the target muscles and Kdlk other exercise

Benefits of routine training

* Helps the player to determine its initial objectives in every stage of the season and then achieved

* Prevents improvisation and random exercise and makes exercise a kind of formal labor

* Helps the player to Sholt division of the sports season to several stages

1 - phase power

2 - stage large

3 - phase to obtain the final shape - preparing for tournaments

Aiobalrotin training

* May affect the player feeling bored due to repetition of the same exercise for the private Alambtdaúan should the player when Dell stage to overcome this feeling and the introduction of some relative changes in his program, such as exercise, aerobic and Erpeix or comfort positive replaced one day training (swimming - play tennis - biking)

* When you follow any player for New routine - a new program _ no progress Mlhozvy level but with the passage of time depends this progress even insisted the player to follow the same WFP for a period longer than necessary may Yudi knead to drop level Dahuhedh advice introduction to some players follow the same training programs Manz their debut for bodybuilders Despite the passage of several years without change

* To Atnkhadda to follow some special programs Bamahterv and Champions bodybuilding as Dell programs are not commensurate with your abilities, physical and psychological, as well as potential system Algdaúa even laid commensurate with their physical, psychological and also potential their Algdaúy and the strengths and weaknesses of their

In developing a new training Ayrutin

- You must consider the goals of this program (force - muscle size selection)

- Must take into account the pattern of your body

- Must take into account the strengths and weaknesses you have and more Almnatqalty must be taken into account for Altnsag

- Must take into account the possibilities of your system Algdaúy if your system Algdaúy site does not provide you with Balfdr Alcavymn protein will not get huge muscles and Kdalk energy will not be able to complete your program must also

- Should limit the number of training hours per day, week, month

Distribution system loads throughout the day and week and length of the program

Determining rest periods between groups during the exercise and the length of the program and rest days during the week

- Amutiraly authorities agreed the opinions of experts in the development of the new program

- Muscle confusion -

Is one of the most مبداء sports training strength and effectiveness of one of the key factors to stimulate muscle growth

The gap means

Create an atmosphere of instability or alert continuous Zakrh muscle by moving sense of strange atypical in milk train or newer shock during the training program resulting in an increase in tension its attendant increase in the amount of nerve signals and Batalli increase in the amount of blood Almugea to muscle followed by an increase in the response muscle to exercise and usability of growth

In other words,

Continuous change in the form and manner of the performance of the ongoing exercise and excitement of the muscles

Any program does not apply to training with my father's parents preceded night, even if for the same goal and Kzelk by Gelasat Altmarenay must you always have a distinctive gap in your hearing

So what are the ways confusion muscle while maintaining a routine training

1 - confusion in terms of a change in the order of exercise within the program

2 - confusion in terms of the shape and type of handle eg a down payment for exercise Trajcepc can play in each session for a different type of knobs, which leads to the events of a lot of change in the sense of exercise

3 - confusion in terms of the distance between the fists in the sense if you are used to perform an exercise Weighted Bar Pipes Kmthalccant distance between fists wafers than shoulder width will feel another sense if it started to change the distance until it reaches more than shoulder width, and vice versa