Magnesium and its importance for sport

Magnesium is a vital mineral to stay healthy and is essential for the proper functioning of the body . About 25 gr. about the amount of magnesium that can store 1 adult in your body , 60% of that amount becomes part of the teeth and bones and the rest is part of the muscles, liver and other organs and tissues.

The best known of magnesium benefits are its properties as a muscle relaxant and an adjunct to calcium absorption , regulates blood sugar levels , aids in relaxation and contraction of muscles preventing cramps, spasms, vertigo , dizziness or fatigue.
Promotes the absorption and metabolism of other minerals, besides maintaining healthy bones, cartilage, joints and teeth. It is a powerful cardiovascular protector, regulates heartbeat, maintains cholesterol rates at low levels and in turn regulates blood pressure.

- Magnesium deficiency

It usually affects people who consume processed and 1 diet poor in natural nutrients.
People with liver problems.
People with intestinal disorders.
People with kidney disease.

- Foods rich in magnesium

Animal : prawns, shrimps , oysters , clams , crayfish , lobster , octopus , caviar, fresh salmon , cod , turbot, fresh and canned tuna , canned anchovies , sardines , squid , trout , beef (especially) , lamb , chicken, pork , goat cheese ( cured and semi-cured ) , soft cheeses, yogurt, milk, eggs , etc. .
Plant Origin : almonds , cashews, pine nuts, walnuts , chestnuts , peanuts , hazelnuts , prunes , raisins , pumpkin seeds , sesame and sunflower seeds , whole grains , whole wheat bread , legumes, especially soy products and beans, chickpeas , beans, lentils and peas , vegetables preferably dark green like kale , spinach , artichoke, also corn, potato , cabbage , eggplant, peppers, etc. . Among fruits : figs , avocado , kiwi , banana , pineapple , cherries , melons, etc. .

- Instructions for use of magnesium
Magnesium intake above natural sources has a therapeutic effect that can be exploited in the treatment of :

Bone Health - Osteoporosis - Hypertension - Thrombosis - Cardiovascular disease - Diabetes - Depression - Anxiety - Muscle spasms - Cramps - liver and kidney problems - Cholesterol - Constipation - Fibromyalgia - Heartburn - pre- menstrual pains - Migraine - Nausea and vomiting - Tremors - Seizures - Epilepsy - Asthma - Bronchitis

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Learn the strengths

1) Focus on every rep you do: there is no point doing the exercises mechanically . Feel the muscle working . Develop the habit of isolating yourself while doing a series.

  2 ) Train always at the same time : whenever possible , try to train at the same hour. Your body will get used to be exercised at any given time and automatically enroll all their might .

 3 ) Varies sets and reps : generally not be made less than 3 nor more than 6 sets for a particular exercise . The repetitions should not exceed 15 , but if we vary the number of sets and repetitions within these limits so that the muscle does not get used .

  4) Do not forget the leg work : leg hard work is very demanding, but instead affect the overall growth of all your physique. This large muscle activity and promotes increased respiratory and metabolic function .

  5 ) regulates carbohydrates : if you're the skinny guy with abs always visible and very thin skin , try to eat plenty of carbohydrates such as rice , potatoes , pasta and cereals. On the contrary if you are someone who are somewhat overweight , reduce your intake of carbohydrates and only take them at breakfast and lunch , or get fat .

  6) Protein is the key: the muscles are composed of water and protein , so make sure you do not miss the solid raw material with which to build them. When one does not grow, in most cases sufficient to increase protein intake . With only daily protein intake contributed by foods is not enough. Consume protein powder and tomato smoothie mid-morning and mid afternoon , with at least 30-50 grams of protein per serving .

  7) Do not miss training sessions : miss a workout because of a TV show and soon find valid any excuse to lose another . The results are harvested based on the continuity and repetitive stimuli .

  8) Train with progression : try progressing your previous performance , at least one exercise for each session.

  9) Rest between sessions : the muscles are stimulated during training, but recover and grow after while you rest . Try not to overdo physical activities outside workouts.

  10) Do not smoke : Smoking is injurious to health. Furthermore, negatively affecting appetite and destroys vitamin C in addition to impair the respiratory and pulmonary recovery .

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Developing a diet plan

Food is important to feed the body and invest in good overall health . Maybe sleep over breakfast , work through lunch , you skip meals or snacks gorge yourself with not too healthy . Stress and fatigue associated with long hours of training and planning efforts sporting activities can cause food to become a source of stress , rather than being one of the pleasures of life. Given the current culture of the rush, eat well might seem more difficult than ever.

To develop a good diet plan must take into account :
    Eat three different food at every meal . The more variety of foods eat more vitamins , minerals and other nutrients will be consuming . Try to pick thirty-five different types of food each week , instead of the same ten or fifteen foods that can get currently consuming . You can do this not only eating bran flakes with banana, but different types of cereal , adding fruits- not just a turkey sandwich for lunch , but various types of bread and filling , not only lettuce in the salad , but lots of vegetables of different colors.
    Choose foods in their natural state . Unprocessed foods and what they are minimally processed have more nutritional value and less sodium , trans fats and other unhealthy ingredients . For example , oranges instead of orange juice, wheat bread instead of white bread, boiled potatoes instead of fries.
    Act with moderation. Instead of classifying a food as good or bad for your health , be moderate and try to follow a diet that provides between 80% and 90 % of food quality and 20 % or 10 % less nutritional richness . Thus, fries , soda , pizza , take place in a healthy diet, one must balance them with healthier alternatives during the day .

Although a well balanced diet is ideal for good nutrition , a diet must avoid linear, ie , banana , banana , banana , rice , rice , rice . Eating repeatedly makes life simple, but it can lead to improper diet and chronic fatigue.
When we go to develop a diet plan , diet must make a circle , in which two thirds is occupied by fruits, vegetables and whole grains , and one-third protein and foods rich in calcium.

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Guide to oils

Olive, sunflower , walnut, rapeseed ... All oils are not equal . They have one thing in common: they contain almost 100 % fat and calories are just as 900 kcal per 100 g . However, their fatty acid content varies and determines their nutritional quality. The human body can manufacture many things but he is unable to make all the fatty acids and must tap into its power .
Each oil is unique

Consume essential fatty acids ( omega 3 and omega 6) is essential for health. They participate in good cell growth (including muscle cells) , brain , the functioning of the cardiovascular system and play an important role in regulating the immune system, inflammatory processes and blood clotting. Each oil has its nutritional characteristics : some are rich in omega 3, omega 6 others . It is also important to maintain a good relationship between fatty acids : the amount of omega 6 does not exceed five times the omega 3 . In addition, some oils ( wheat germ, rapeseed) are very rich in vitamin E , which protects against cellular aging.
Vary , mix !

Prefer virgin oil that is derived from a single cold pressing. It is a pure oil without additives or treatment. Refined oils are heated and treated to be freed from their impurities and stored longer, but thus lose some of their nutritional qualities.
Keep oil at room temperature in a closed bottle , protected from light.
Check the expiry date : oil does not keep indefinitely !
Fried , change the oil every 8 to 10 uses and clean bath residue after use.

10 health reasons to eat strawberries

If you are not already a fan of strawberries, you should become. Not only are they juicy, summery and delicious, they are also in all respects a remarkable food. Full of nutrients and antioxidants (such as vitamin C), strawberry offers a wide range of health benefits, some of which may surprise you. (Protection against wrinkles Yes, of course!) Here are 10 reasons to put more strawberries to your menu.

They increase immunity
"Strawberries are an excellent source of vitamin C," says dietician allowed Madeleine Edwards, based in Toronto. Most mammals, except humans, have the ability to naturally produce vitamin C, which is why it is so important for us to take daily. "One serving of strawberries contains 51.5 mg of vitamin C, about half of your daily needs, says Madeleine Edwards. Double portion and a cup of strawberries, you fill all of your needs. "We know that vitamin C boosts immunity while being a powerful antioxidant that works fast. A study from UCLA (University of California at Los Angeles) conducted in 2010 revealed that the antioxidant power of the cutter becomes "bioavailable" or ready to act in the blood after they ate only a few weeks.

They promote healthy eyes
The antioxidant properties of strawberries can also help prevent the formation of cataracts, progressive clouding of the lens of the eye, which can lead to blindness in old age. Our eyes require vitamin C to protect against exposure to free radicals from the sun's UV rays that can damage the lens proteins. It also plays an important role in strengthening the cornea and the retina of the eye. Although high doses of vitamin C can increase the risk of cataracts in women over 65 years, researchers at the Karolinska Institutet in Stockholm note that this risk is due to the vitamin C obtained from supplements, and not provided with fruits and vegetables.

They help fight cancer
Vitamin C is an antioxidant that can help prevent cancer because the immune system, when healthy, is the best defense of the organism. A phytochemical component, ellagic acid, also present in strawberries-is another. "We found that ellagic acid has cancer and notably that of slowing the growth of cancer cells properties, says Madeleine Edwards. Strawberries contain other antioxidants such as lutein and zeaxanthin. Antioxidants are free radical scavengers which neutralize the potentially negative effects that these can have on our cells' effects, she adds. The term "free radical" refers to damaged cells that can weaken the cells around them trying to repair themselves, an activity that can lead to cellular abnormalities and even cancer.

They have wrinkle effects
Vitamin C contained strawberries is essential for the formation of collagen, supports the elasticity and resilience of skin substance. As aging is losing collagen, eat foods that contain vitamin C can we maintain a healthier skin and more youthful. But vitamin C is not the only natural wrinkle present in strawberries. Researchers at Hallym University in South Korea, found that ellagic acid prevented collagen destruction and inflammatory effect, two major factors in the development of wrinkles following sustained to UV-B exposure harmful dermally.

They fight against the bad cholesterol
According to the Foundation of heart disease, heart disease is a leading cause of death among Canadian women. However, strawberries contain a powerful stimulant of heart health. "Ellagic acid and flavonoids, phytochemicals, or elements have beneficial for heart health antioxidant, explains Madeleine Edwards. For example, they can neutralize the effects of low-density lipoprotein or LDL, the bad cholesterol blood that allows platelets to accumulate in the arteries. Another advantage is that they have an anti-inflammatory effect which is good for the heart. "

They reduce inflammation of the joints
Antioxidants and phytochemicals present in strawberries can help reduce joint inflammation, a possible source of arthritis and heart disease. A study by the Harvard School of Public Health found that women who eat 16 strawberries a week or more were 14 percent. 100 less likely to have high levels of C-reactive protein (CRP)-index of the presence of inflammation in the body.

They regulate blood pressure
Potassium is another nutrient that promotes heart health with a concentration of 134 mg per serving, strawberries are considered "average source" of potassium according to the Health Services of Alberta. Potassium can help regulate blood pressure and may even help lower blood pressure by acting as a buffer against the negative effects of sodium. Since their effect on reducing LDL, inflammation and hypertension, strawberries have a reputation of being one of the most heart-healthy fruits you can eat.

 
They are a source of fiber
The fibers are necessary for proper digestion and strawberries contain about 2 grams per serving. Among the problems resulting from a lack of fiber, there is constipation and diverticulitis, or inflammatory bowel disease, which affects about 50 percent. 100 people over 60 years. The fibers can also help fight type 2 diabetes. "Fiber helps slow the absorption of sugars (such as glucose) in the blood, says Madeleine Edwards. That's why adults with diabetes can eat strawberries-in moderation. "

They help maintain a healthy weight
Maintaining a healthy weight is one of the best defenses against type 2 diabetes and heart disease, not to mention well-being. "In the strawberries, there are few calories (about 28 per serving), no lipid and low in sodium and sugar, says Madeleine Edwards. They contain natural sugars, but their total sugar content is low enough, or 4 g per serving, and total carbohydrate content is less than what is found in a half-slice of bread. Triple your portion to 1.5 cup: you'll get a taste of less than 100 calories, and much better for health than prepackaged snacks to 100 calories! "

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.

The crucial role of the amount of water

Water is a very important element of the process of building muscle and overall body health in general. And failure to keep yourself properly hydrated throughout the day have a negative impact on the process within each one literally the entire body!

Most people know they should drink plenty of water every day, but how many actually do?

You really if you pay close attention to your water intake maybe you'd be surprised how little you actually consume.

What makes the appropriate amount of water so important amazingly?

Well for starters, it's the most abundant element in the body. Ranked 2 only to oxygen as essential for life. Can survive your body for weeks without food, but without water you had died within a few days.

% Is made almost 80water of the body is composed of water, the brain is 85% water and lean muscle tissue is 70% water.

Research has shown that being a little dried up can reduce the strength and physical performance significantly. In fact, just a drop in water levels of 3-4% in the body leads to a 10-20% decrease in muscle contractions.

Water will not only increase your strength, but it also plays a big role in the prevention of injuries in the gym. Can be trained very intensely over a long period of time putting more pressure on the joints unwanted and connective tissue, and water helps to combat this tension by lubricating the joints and the formation of protective cushion around them.

Trans fatty acids

vegetable oils that have been processed (hydrogenated) into solid fat.
Advantage: Food manufacturers love this fat cheap. It extends the life of food products and makes smoother or crisper, but, in fact, trans fats contribute nothing good.

Disadvantage: they may improve the taste, but the point of view of health, they are catastrophic. Recent studies show that trans fatty acids increase abdominal fat. A large number of studies also establish a link between trans fat and clogged arteries, cancer and diabetes. Creates the danger of man-even prevents the body to properly utilize essential fatty acids omega. Worst of all practitioners for bodybuilding, trans fatty acids may reduce the absorption of amino acids, thus limiting muscle mass and accelerate muscle breakdown.

Quantity: Zero! Avoid fried foods, industrial pastries, crisps and biscuits. If in doubt, check the label.

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.