Carnitine supplementation

Carnitine is a unique nutrient vitamin-like with a large number of applications such as:

provide energy
lose weight
Boost the immune system
Stimulate the mental faculties
Lower cholesterol, etc. .

It was discovered in the extract of the flesh of the musculature of mammals and is required for the biochemical function of muscle cells .

Features of carnitine:
It is not considered an essential nutrient because it can be synthesized in the body. In our body is in the heart , skeletal muscle, kidney, liver and brain. The organism synthesises carnitine from the amino acids lysine , methionine, vitamin C , iron, vitamin B3 and B6 .
It is found mainly in animal foods ( organ meats and red meats ) so deficiencies may occur in vegetarians ( vegetables and fruits do not contain the amino acids methionine and lysine ) .


 

Symptoms of carnitine deficiency:
Fat deposits in tissues
Fatty degeneration of heart tissue , liver and muscle
Fatigue and loss of vitality
Muscle atrophy and fatigue
Increased recovery time
Depression of the immune system
cardiovascular disorders
Reduction of protein synthesis

Functions of carnitine on athletic performance:

Should be taken before training.
Increases muscle performance: submaximal , maximal aerobic power , maximal oxygen consumption and production of energy in sprinters.
Promotes saving liver and muscle glycogen in exercise of long duration and high intensity.
Increases resistance preventing the appearance of "bumps " after 70-90 ' intake .
Less prone to injury and infection.
You get a shorter recovery time : reduces ammonium radicals produced by strenuous exercise , reduces the production of lactic acid, reduces the release of enzymes from stress and muscle pain.
To lose weight aerobic training plan : reduce lipid levels in the blood and other tissues .

How to use carnitine:
The recommended dose is 15-30mgr/día/kilogramo body weight 30 minutes before training and amino acid supplementation separate or protein shakes.
Doses above 3gr/día can produce diarrhea in susceptible individuals.
Some manufacturers recommend it together with vitamin C to prevent the onset of fatigue .


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Low volume training

If you limit the time or train each muscle once a week , you are spending around 20 to 40 minutes in the gym.



 
Pre -workout :
20 grams of protein + 20 grams of slow-digesting carbohydrates .
Even for a short training must contribute to rapid muscle protein 20 grams . Carbohydrates are reduced because this training does not decrease much muscle glycogen.

Post -workout :
20-30 grams of protein + 35-45 grams of fast-digesting carbohydrates .
Is recommended for light workouts or consume between 35 and 0.55 grams of carbohydrates per kilo of body weight. Here there is no problem with the depletion of muscle glycogen . Although you could probably go without taking carbs after that brief training , we recommend that you consume at least a small amount accompanying the protein.

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No train heavy

I do not know because people you train hard and heavy to build muscle mass and when the time you defined comes passing train with light weights , like aerobics it were , that is used very little weight , do many series and many repetitions .

That's a mistake that costs them lose muscle , and slowing the rate of removal of fat . Heavy training induces growth of muscle mass, which goes against the body to use muscle as an energy source , and seeking to destroy amino acids into glucose . Is on , it showed that the increase in the ratio of lean body mass , or muscle, raises metabolic rate causing a higher calorie intake , or what is the same burn more body fat and prevents it from forming.

Moreover, apart from owning a higher rate of lean mass increases the metabolic rate 24 hours a day, even in the resting phase , we must also consider that intense weight training raises the metabolic rate during the session and it remains so several hours later, before returning to normal.

In summary the hard and heavy weight training to build muscle also favorably impact on the elimination of fat, so even in the definition phase Dealers Used all possible weight.

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Leucine : protein synthesis accelerator

Basically amino acids are the building blocks of proteins , but play many other roles besides that , for example, activated regulatory protein in muscles that trigger protein synthesis and increase the size of the fibers.

Muscle tension , amino acid levels in the blood, particularly leucine, as well as insulin , are key factors in the development of muscle tissue and metabolic pathways that activate signals inside of cells that promote protein synthesis in muscle and slow degradation , accelerating the remodeling and repair.

Some biochemical substances called ribosomal protein S6 kinase and objetibo rapamycin (mTOR ) are important communicating molecules that are sensitive to changes in energy status and determinants in protein synthesis . Function as biological programs to align the amino acids needed to produce new muscle tissue.

Researchers at the Medical Division of the University of Texas, USA , have concluded that weight training after administration of a high leucine supplement communicating activated protein molecules that promote protein synthesis and muscle growth .

Leucine is an essential branched principal called , BCAA amino acid and therefore the use of these is very positive for bodybuilders.

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Creatine supplementation

Creatine supplementation is popular among athletes. It is a combination of amino acids ( arginine, glycine and methionine ) which are formed in the liver , pancreas and kidney . Phosphocreatine (PC ) is used for immediate energy in the muscle that keeps the level of ATP (energy source of the cell) necessary for muscle contraction. Creatine is found naturally in herring, pork, beef, salmon, tuna and cod.

Theoretical justification of creatine supplementation .

During short and explosive type , a biochemical reaction that forms the adenosine triphosphate ( ATP ) that is determined by the amount of creatine phosphate which has been stored in the muscle occurs . When reserves of creatine phosphate (CP ) start to run low, the performance deteriorates rapidly due to the inability to resynthesize ATP at the required pace.

Thus, creatine supplementation increases the total amount of creatine in muscle and PC content . Increasing the availability of PC ATP levels increase during intense exercise and the rate at which ATP is resynthesized after exercise of high intensity and short duration accelerates.

Composition of creatine supplements .

Creatine supplements can be found in your presentation, in several ways:

Pure creatine monohydrate .
Creatine monohydrate with simple sugars ( glucose, dextrose, etc . )
Creatine Monohydrate with fast sugars and lipoic acid.
Creatine monohydrate added to protein / carbohydrate .

Positive effects after taking creatine :

Increases total creatine in muscle by 10-20 %.
Increases in total PC muscle by 20-40 %.
Accelerates the rate at which ATP is resynthesized after high intensity exercise :

- Efforts explosives .
- High intensity exercises .
- Repetitive exercises maximum or submaximal exercise .

Increases anaerobic threshold and maximum oxygen consumption ( body's ability to transport oxygen to the muscles at submaximal and maximal efforts ) .
Glucose intake with creatine increases the concentration of insulin ( anabolic hormone ) which counteracts cortisol ( catabolic hormone ) .

Although no toxicity should not be consumed in huge quantities. Before training (20-30 ` ) on an empty stomach , the recommended dose is:

Loading Phase : 20-25 gr / day ( in divided doses ) for 7 days.
Maintenance phase: 10 g / day in divided doses ) for 60 days.
Break phase: 30 days without drinking.


There are cases that taking creatine does not produce improvements in athletic performance .

When less than 20 g / day for 5 days ingested or when 2-3 g / day ingested during training ( with or without a loading phase ) .
In less than 5 weeks of usage periods.
When the recovery time is too long or short between sets.
In aerobics.


Effects of creatine intake on body composition .

Increases total muscle mass

- Retains fluids ( causing an increase in total weight).
- Increase the amount and quality of training.
- Increases protein synthesis promoting strength gains .

Side effects due to the intake of creatine.

Weight gain caused by water retention .

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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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Eating few times a day

When you are ready to get rid of fat regardless everything is valid , such as eating fewer times a day .
This error is enormous, because doing so is telling the body to preserve at any cost put your fat and burn muscle.

Numerous studies have shown that when the body goes many hours without food , starts the survival mechanism that preserves uncompromising stored fat, which is what sustains life , and instead the body sacrifices muscle tissue as energy source.

You have to do just the opposite , eating many times a day and in small quantities , so first because you are sending the message to the body that food is plentiful and therefore no need to preserve the fat. Another good reason is that every time we eat there is an expense that is called dynamic that comes from simply eating , ie the act of eating and digesting food also burns calories , so if the same volume of food as repartís in several occasions , energy expenditure will be higher.

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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
    There are another 10 tricks
    Next 10 tricks
    Another 10 tricks
    Last 10 tricks

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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Things you should not do

11) Find the muscular congestion : congestion try to feel a deep muscle in the area you work before to conclude that muscle training . The muscle should be very congested before moving to another group.

  12 ) Set some goals : try to mark you goals like getting an inch over arm circumference in a month, or add 5 kilos more to " bench " at a given time .

  13 ) Eat 5 times a day to gain muscle weight you need to eat more, but is much more practical and beneficial to add a couple more meals a day to pile more food on your plate , in 3 meals.

  14 ) No sobreenternes : if you train with great intensity all the time your progress will stop. Train , but do not exhaust yourself . The intensity is necessary for growth , but it can not be maximum in each set of each exercise .

  15 ) Outdoor Oxygen : even if you think that is not related to bodybuilding , it is important to get every day a good dose of pure oxygen and for that nothing beats a leisurely stroll outdoors.

  16 ) Keep your enthusiasm high : if you feel your enthusiasm declines, then it's time to stoke the fire . Lee fitness blog like ours , magazines , go to competitions , etc. .

  17 ) Maintain high intake of vitamins and minerals : take one tablet a good multivitamin a day with a meal. That will ensure you do not miss any lack of vital nutrients . You need vitamin C , E and B complex, calcium and potassium also due to intense physical exercise.

  18 ) Sleep at least 8 hours . : Muscles grow while you rest . Do not think you can develop a good muscular body if you do not get enough sleep .

  19 ) Do not junk food atiborres : all heavily processed foods : sweets, chocholate , cookies , soft drink and soda , pizza and other quick cooking foods are not the most suitable for your diet .

  20 ) Do not skip breakfast : the most important meal of the day probably because breakfast when your body can take without food for about 10 hours or more . So you can never progress. Eat breakfast with plenty of protein and carbohydrates every day.

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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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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.

Fruits Food bodybuilder muscle development

Many bodybuilders overlook fruit, one of the best food groups for muscle development

Many bodybuilders believe that fruits are fattening. This is however not the case if you know which to choose, when to eat and how much.
Most practitioners know they should consume simple sugars before and after their weight training sessions - and many of them use sugar in their protein mixtures as well as in other forms of supplements pre-and post -workout. Overall, these products contain glucose and dextrose are excellent sources of simple sugars for training. Often, bodybuilders avoid fructose because this form of simple sugar is more easily stored as fat than other carbohydrates. Then to abandon the fruits because of their fructose content, there is not one!
Yet what many bodybuilders do not know is that the fructose content varies markedly from one fruit to another. Many fruits are low and they are full of other important phytochemicals (beneficial for bodybuilding micronutrients) that can only be found in almost any other food source. The problem associated with the consumption of fructose is also sometimes overestimates. When you eliminate the fruits of power, it not only removes the fructose and other sugars they contain, but at the same time, beneficial nutrients that contribute to muscle development.
Here's what to know about fructose, which consume fruits, when and why to put on your plate.
FRUCTOSE: MYTH AND REALITY What is wrong fructose? If the fruits are bad news is that they contain this simple carbohydrate that our body does not degrade in the same way as other sugars of the same type.The fructose is not used directly by the muscles, as c This is the case of glucose and dextrose these two simple sugars are readily converted into muscle glycogen, the storage form of carbohydrates in the muscles. When they contain a lot of glycogen recovery and hypertrophy are facilitated and the performance has improved during the next meeting. Glycogen also gives the muscles that bodybuilders looking rebounded as appearance.
Against by, when there is input of fructose, the isomer of glucose must first pass through the liver to be converted to glycogen. The problem arises when liver glycogen stores are full: fructose is converted to fat and helps to increase the size of adipocytes. Since it is often difficult to know when the liver glycogen stores peaked, many bodybuilders are choosing to completely avoid fruit. In fact, such an extreme measure may be counterproductive because overshadow the fruit back to forego the valuable nutrients they contain.
The best time to eat fruit is in the morning upon awakening. At this time of day, the rate of liver glycogen is low because the body has used this fuel as an energy source during sleep. This also means that the body will supply energy to muscle protein degrading. When we eat fruit at sunrise, it gives the body an alternative fuel source which helps to stop muscle catabolism.
Other conducive to fruit slot: 30 to 60 minutes before the workout, especially if you do not eat carbohydrate for several hours. Fructose will fill liver glycogen, thus ensuring a supply of glucose to working muscles and sparing muscle glycogen. Another advantage is that fructose does not block fat during exercise as does glucose. The following the end of the session slot also lends itself very well to the fruit: it is still preferable to be the richest fruits in glucose fructose. Glucose is more easily set aside in the form of glycogen and it will raise insulin levels, thereby ensuring better muscle development more effectively. To find out what fruits to select these different times of the day, see the table "picking fruit."
"MORE" FRUITS Many bodybuilders pros already know the benefits of the fruit. "I preferred as the main source of simple sugars," said Mustafa Mohammad. "I eat two for breakfast, usually bananas, but sometimes orange or kiwi." They are still consumed by Mohammad fruits as sources of simple sugars before and after his weight training sessions. "I eat before and after my workouts because I am of the opinion that it is necessary to consume mainly foods to meet nutritional needs. If I use supplements like protein shakes, is for convenience or when it is more difficult for me to swallow solid food. "
Muhammad noted that consumption of fruit has other benefits. "They whet my appetite so I eat more," he says. "When I diet, it is not always easy to swallow whole chicken and rice all I need to maintain my muscle mass while trying to lose fat. I find that I can eat more chicken if I also take a fruit with the meal. It is this sweetness that helps me to improve my diet. "
Mohammad also uses fruits for more tone. "When I feel tired or lethargic, I eat one or two fruits with a protein food. As there are fibers, I do not care excessive elevation of insulin: fruits are digested slowly enough that this effect does not occur. The fibers also slow down the rate of digestion of proteins, which provides a continuous release of amino acids. "Mohammad said that when lack of energy, the liver glycogen stores may be low, in which case it should not fear that fructose is stored as fat.
IN SUMMARY As some actors, fruits are not entitled to the respect they deserve. Too many bodybuilders exclude them from their diet because they are wary wrongly fructose they contain. While we do not suggest to binge, which would only overload and liver glycogen stores may increase fat mass. On the other hand, do not eat fruit would be a mistake: their nutrients, fiber and simple sugars, good for building muscle will help you progress in your bodybuilding provided that consumption is consistent with the recommendations of FLEX. FLEX

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.

The importance of stretching exercises

On the subject of stretching exercises are the necessary things in human life, which is in need.
Many of us do after waking up morning exercise and also there are a lot of not practicing these exercises. It helps to increase blood flow to vital organs and the brain.
And is also useful in the night and explained Dr. Orfe Paxton, from the University of Chicago, the U.S. can exercise in the evening and night increase levels of hormones necessary for metabolic processes and metabolism in the body, and the effects of the sport confirms that some times of the day are better than others for performance sports regularly, adding that the sleep patterns that determined by the body's internal clock for 24 hours, may play an important role in the complex response of the sport.

What is the benefit of stretching exercises?

Stretching exercises is one of the most important exercises should exercise during the muscle building exercise of such exercises is something essential and not optional they are working on

1 - to prevent injuries in the rebuilding of the muscle.
2 - prevent snagging.
3 - working to keep the soft muscle.
4 - it is without the work of such exercises will be limited muscle movement limits, Fi movement beyond these limits will lead to a terrible injury or pain.

5 - and do it before your workout bodybuilding works on Trechah joints and ligaments and muscles.
6 - works to relieve pain after heavy exercise.
7 - is also working to remove the accumulation of lactic acid (deemed to be waste of muscle).

Considered exercises prolongation at the stage of recovery healing as movements massage internal muscle or group of muscle, this massage procedure helps to reduce the proportion of lactic acid in the muscle or group of muscle, which accumulates as a result of physical effort expended and also helps get rid of waste metabolism to a minimum, and found that the practice of lengthening exercises for several minutes during the interim periods of rest and after completion of the training module or competition is a suitable way to speed recovery and create healing muscles in preparation for the next stage.

Some guidelines for the training of prolongation:

- Lead exercises prolongation of muscle anywhere, provided that enough of this place space.
- Must be a moderate temperature place and warm as the cold incompatible with the idea relax muscles of prolongation.
- When you perform exercises outside the prolongation lounges in the cold days of heavy clothing must be worn.
- You should avoid taking any painful position during the implementation exercises prolongation.
- You should be breathing slowly and regularly, fully in control so lengthy process.
- Athletes who are facing some difficulties in the flexibility of the joints must gradual perform exercises prolongation.
- Must be on the athletes and coaches should know very well that the prolongation exercises are part of the warm-up and configuration necessary for the muscles and joints of the body to begin the training and competitions.
- Number of prolongation exercises that must be performed by sports depends on the objective of the module and severity of her time and the number of exercises that will be implemented for each muscle group.

Best fruits to amplify the muscle

There are lots of kinds of food that contain high levels of sugars,

But during the training you need a lot of nutrients

That are balanced in terms of nutritional value and low in sugar harmful,

The solution is a fruit, and there are a lot of types of fruit that is very friendly to those who want to amplify muscle and lose weight.

 Bananas
Banana fruits that contain carbohydrates, it is in the breakfast restores storage Djilakojin your muscles diet, which is also very useful to restock energy in the muscles, which is a great source of potassium, which reduces muscle contraction.


 

Cranberry
Lots of scientists that cranberries and addition of antioxidant Amadadat especially frozen it also is present in abundance in supermarkets, benefiting from the body is much to burn fat and produce the necessary calories for hours of training.

 Kiwi
When you ask any player to build muscles where you get the necessary vitamin C you say orange, but there are kiwi He has loads of large and antioxidants that help to burn fat during exercise and vitamin C necessary for the body.

 Apples
Bellows of studies have shown that apple peel contains Albrelik acid which increases the burning of fat as well as increased muscle blocks, with low levels of sugar, but the only drawback is that the more fruits that retain pesticide residues than other fruits.

Avocados
It fruit contain a large amount of protein and up to 13 g, according to Keira players build muscle, and also a large amount of fiber, which is the main source of fat heart unsaturated unilateral sense useful, you can drink it or eat it directly through the Authority.

 Watermelon
Watermelon is very important for the acids it contains, it is useful to build muscle and amplified because it improves blood flow and allow more food and stimulant to blood, which works to recovery, and also helps to relax the muscles in a very healthy way.

Important tests with the use of steroids

In this article the most important blood tests to anyone who used steroids in the past, currently used or planned for use in the future.
Doping as we know have a negative impact on health, and increase the chances of many of the potential health risks, through an understanding of what is happening in your body and what impact will be able to reduce these risks to a minimum, and you'll have the opportunity to do any necessary amendment by test results.
Rarely are conducting these tests for bodybuilders, but I would recommend that each player build objects conduct these tests at least once a year.



There are three types of tests to be performed:

Tests before the chorus (the rest period or by the use of steroids)
Tests during the course (while using steroids)
Tests after chorus (after the completion of the use of steroids)


We will discuss each type and then explain the details of the various tests:

Tests before the chorus (the rest period or by the use of steroids)

Hormones-steroids
Lipids-standard full Set
Full Liver Panel
Blood
Kidney
Electrolytes, Mineral and Glucose
Prostate

Are these tests before you start using steroids.
And are used: a reference to the basis of the nature of our bodies, verification of how the body is affected and the results of the use of steroids and to make sure that the levels returned to normal after the completion of use.
Use of these tests also to see if there was any possible health risks inherent can worsen with steroids, for example if you have high blood lipids and enzymes liver high, is not wise at all to start using steroids, but would be foolish start, you must make sure that all the results in the normal range and there is no problems. If it is, is taking personal decision if you want to start using steroids or not, we do not encourage the use of steroids in any form without medical supervision.

Tests during the course (while using steroids)

Lipids-standard full Set
Full Liver Panel
Blood
Kidney
Electrolytes, Mineral and Glucose

And are examination after 3-4 weeks of starting to use steroids, and then take a closer look at the results, to compare the results with your results basic (normal), if you notice affected very body to rate dangerous, must stop the use and start treatment required.


Tests after chorus (after the completion of the use of steroids)

Hormones-steroids LH / FSH
Lipids-standard full Set
Full Liver Panel
Blood
Electrolytes, Mineral and Glucose
Prostate

The most important thing here is to look at the male hormones, and to make sure that the levels close to the pre-session levels, Boukhat should not be the same, but as close as possible. It should also note a decrease in the level of liver enzymes and approached levels Alasaasah.

Now we will take a look at all of the contents of these tests by category and explain the important things.



Assays hormones Hormone Tests


steroid (male)
Name examination normal level
Total Testosterone 241-827 ng / dl
Free Testosterone 8.7-25.1 pg / ml
Estradiol 10-53 pg / ml

LH / FSH (male)
LH 2.5-9.8 IU / L
FSH 1.2-5.0 IU / L

Thyroid
Name of test
TSH .35-5.5 uIU / mL
Thyroxine 4.5-12.0 ug / dL
T3 Uptake 24-39%
Free thyroxine index 1.2-4.9
Steroids:
This Alachtbardobaa used to detect the level androgen person and see if they need treatment.
When you have a testosterone level naturally, but the top-level in the primary results of the examination should be up to the same level after dropping out of the use of steroids and before starting any other use. It is not enough to be just within the normal range.
Estradiol Estradiol is the active form of the hormone estrogen in the body, it is important to check during doping levels, the use of steroids is associated with higher estrogen levels, leading to side effects (such as water retention, fat, and breast growth Gaenkmastia any female character) , and the results of tests provides a good idea of ​​estrogen Kamihamadadat that need.


Each of these hormones are responsible for stimulating testosterone production in the testes, and sperm production.
Should not worry too much if these values ​​low during doping is of influence the natural use of steroids, since you take androgen external, stop the body's production of androgen procedure, and is what Abb atrophy in Khjm testicles while using steroids without Astkhmam antibiotics or Catalysts .
The results of the examination after the chorus, check the levels of LH and FSH and plug it with testosterone levels, if the levels for the LH and FSH high and the level of testosterone is low, it could mean that the testicles have not returned to its former size and need more time and processing after chorus PCT.

Thyroid:
Results essential before using any doping is the most important tests of thyroid, has lifted doping levels of the thyroid glands slightly during use, but it is very unlikely that there is a lasting effect. If the levels of thyroid glands are still high after dropping out of use without showing any decline, you may need to check if there are any problems Algzh thyroid with your doctor.



Lipids (cardiovascular) tests


Lipids
Standard Full Set
Name examination normal level
Triglucerides 0-149 mg / dL
Total Cholesterol 100-199 mg / dL
HDL Cholesterol> 40 mg / dL
VLDL Cholesterol 5-40 mg / dL
LDL Cholsterol <100 mg / dL
LDL / HDL Ratio ♥ .6

LDL / HDL Ratio Risk Assessment men women
1/2 Average Risk 1.0 1.5
Average Risk 3.6 3.2
2 X Average Risk 6.3 5.0
3 x Average Risk 8.0 6.1

Additonal Testing
Name examination normal level
C-reactive Protein <5 mg / dL
Homocysteine ​​(0-30years 4.6-8.1 umol / L
Men (30-59) 6.3-11.2 umol / L
Women (30-59) 4.5-7.9 umol / L
> 59 years 5.8-11.9 umol / L

Apo Ratio Testing
Apolipoprotein men women
apoB / apoA-I Ratio <.9 <.8

Apo Ratio Risk Assessment men women
Low Risk <.7 <.6
Average Risk 0.7-0.9 0.6-0.8
High Risk> 0.9> 0.8
Body fat testing is one of the most important tests that have to be made, it is known that steroid (reconstructive hormones and Androgyny) have a negative impact on blood fats, which increases the risk of heart disease and blood vessels.
Should monitor the results of these tests, and possible to increase these percentages Biskl slow, increasing proportions of each course, which increases the chances of cardiovascular disease, so one should be careful to keep the levels in the normal range health.
Standard Full Set:
The most important aspect of this examination is the ratio of HDL cholesterol with LDL cholesterol LDL / HDL ratio, where These Alnsphaltoazin reflect the deposition of plaque from LDL cholesterol LDL and remove from Alclaustroa good HDL in the arteries. And use this ratio to evaluate the risk of heart disease, especially with people who have cholesterol levels.

Additional tests:
C-reactive protein and homocysteine: Both additional important signs in the examination of the health of the heart and blood vessels. C-reactive is a key indicator of inflammation in the body, while homocysteine ​​involved in the oxidation of LDL cholesterol and blood clotting.



Full Liver Panel


Name examination normal level
Albumin 3.5-5.5 g / dL
Globulin 1.5-4.5 g / dL
Total Protein 6.0-8.5 g / dL
Bilirubin 0.1-1.2 mg / dL
GGT (Gamma GT) <50 IU / L
ALP (Alkaline Phospatase) 25-150 IU / L
AST (SGOT) 0-40 IU / L
ALT (SGPT) O-55 IU / L
We discussed these tests in our article (bodybuilding and the health of the liver), and will be discussed here again.
As we know many of steroids and private 17AA oral put pressure largely on the liver.
Enzymes ALT Alanine aminotransferase and AST Aspartate aminotransferase are the most important indicators that show how much stress is on the liver.
These indicators will be mostly mostly high with amphetamine users during use. However there have been cases where the values ​​of these natural enzymes although there are problems in the liver, and this calls for additional tests for other indicators.

ALP Alkaline phosphatase and GGT gammaglutamyltranspeptidase both enzymes cholestatic biliary recession, which means they stop the flow of bile bile (yellow green liquid is produced by the liver and helps digestion).
Results with the rise of these indicators suggest bile duct obstruction (cholestasis intehepatic cholestasis), which means that the liver is no longer a functioning correctly metabolism and transport of yellow. Probably happened liver toxicity to the liver of dangerous steroids.

Materials must be taken to support liver function through the use of steroids, and if indicators continue increasing with use, you must discontinue use, then reading the article (objects and liver health) for more information.

Examine muscle enzyme Muscles enzymes test:


Name examination normal level
Creatine Kinase 38-174 u / L

Is used enzyme creatine kinase Creatine kinase enzyme CK as a marker of muscle damage, and kidney and heart damage.
And can increase levels naturally with exercise-intensity and endurance higher, and that sometimes leads to the belief that there were problems in sometimes for the heart and the potential risks of kidney, so The best test of this kind is after taking some rest after exercise intensive to achieve better results. If results are still showing high levels must work other tests to make sure the health of the heart and kidney ..



Blood tests:


Name examination normal level
WBC 4-11 K / MCL
RBC 81-103 FL
Platelet count 130-400 K / MCL
Hemoglobin 13-17 g / dL
Hematocrit 40.7-50.3 (men)%
36.1-44.3 (women)%
This examination is a very common, mostly everyone received him. The examination shows look good for public health.
During doping, because of their impact on eythropoiesis, the number of red blood cells, hematocrit and hemoglobin concentration tend to increase. This has a positive effect on aerobic capacity and increase oxygen loaded in the blood, but an increase in red blood cells may cause an increase in the thickness of the hematocrit blood, which increases the risk of heart attack or stroke.




Kidney tests:


Name examination normal level
Uric acid 3.0-7.0 mg / dL
Creatinine .5-1.5 mg / dL
BUN 5-26 mg / dL
BUN / creatinine ratio 8-27
Measured in this test three of the primary waste products that are Afrazha and filtered by the kidneys. And high levels indicate that there may be a serious problem in the kidney, and tests are taken again, especially to make sure of that.
Where some of the results may not indicate a real risk, for example eating a high protein raises nitrogen urea in the blood, and to bodybuilders eat a large amount of protein, so you should not worry about this indicator significantly, especially if a not combined with other indicators rises.




Electrolytes, Mineral and Glucose


Test Name Name examination normal level
Sodium 136-146 mEq / L
Potassium 3.6-5.2 mEq / L
Chloride 98-109 mEq / L
Bicarbonate (carbon dioxide) 21-30 mEq / L
Phosphorous 2.5-4.5 mg / dL
Calcium 8.5-10.5 mg / dL
Iron 35-185 mcg / dL
Glucose (fasting) 70-110 mg / dL

If there is a problem with fluid and Alaketrolitz balance, will appear in the results of this examination, although it may be due to something as simple as an imbalance of sodium or potassium, but it may also reflect the more serious problems such as kidney disease.
Glucose level is good to see many health conditions such as metabolic syndromes, diabetes, and diseases of the pancreas, liver disease or kidney failure.


Prostate tests:


Test Name
PSA, serum 0.0-4.0 ng / mL
PSA Prostate-specific antigenPSA is a protein produced by prostate cells. High levels indicate cases of benign prostate hyperplasia or prostate cancer. May cause some steroids prostate enlargement, and if the problem list before you can use it with aggravated use.

This is a summary of the most important tests that must work with users of steroids. I know it may be difficult performance always, most of the players build objects Tfranjn, and these tests may cost more than the same courses!! And there are a lot of other expenses such as gym memberships, materials treatment after the chorus, eating, and supplements. No wonder that many or most of the bodybuilders examine only if the problem begins to emerge. But prevention is better than cure, you do this Alvhsosat at least once a year, will be assured on your health, and will address any problem if found in its early stages, and that will save you a lot of money and health.

Shoulders with the weight behind the neck

Standing or sitting on the bench, pelvis firmly pressed against the backrest, back straight, holding the bar behind the neck. Adopt a superior grip to the shoulder width, palms downwards:

inspire and develop the bar vertically without arching your back too: Keep abs toned.
expire at the end of movement
This exercise deltoid, particularly its middle and posterior portions, and the trapezius, triceps and serratus anterior. Although worked in a less intense, the muscles rhomboids, infraspinatus, teres minor and in depth supraspinatus involved in developing. This movement is standing or guide frame.

To avoid injuring the shoulder joint, especially fragile, it will lower the bar more or less behind the neck down, taking into account individual differences in morphology and flexibility. Avoid turning the head during exercises to avoid injuring the neck or spine. You will need to move your head slightly forward when the bar down to the neck, but at no time bending the neck should not be excessive.

Pre-fatigue the muscle

You happened to start a session pectoral and you see that after a few repetitions, your triceps are no longer able to follow? Your chest that are supposed to be the goal of your training are then relegated to second place. How to avoid this frustrating situation? Here is an effective solution: the method of "pre-fatigue".

An isolation exercise to start
To address this specific problem, start your workout pectoral by an isolation exercise that solicits these muscles (exercises apart, for example) so as to préfatiguer before moving to the bench press (compound exercise). Result: your triceps will charge while your pecs have already made a certain amount of work. You will have the ability to inflict their maximum impact by making your rounds until failure. You do not have to worry that your triceps exhaustion forces you to complete your set while your chest still have resources.

Most muscle groups respond well to the principle of pre-fatigue. Unfortunately, the pre-fatigue method is not perfect for all muscle groups. It is not particularly good for biceps, among other things, because there are few compounds that are useful exercises for that muscle group. In this case, instead of performing an isolation exercise followed by a basic exercise, it is better to choose a modeling exercise such as concentrated curl for biceps préfatiguer, it will be followed with curl heavy bar.

Both technical training pre-fatigue
The first is to conduct several rounds of isolation exercise préfatiguer chosen for the targeted muscle group. Then continue your workout with polyarticular or exercises of your choice.

The second technique is to introduce a pre-fatigue exercise program supersets: for pectorals, we will make a series of apart with dumbbells, or the pulley on a machine, then immediately will chain a series of flat bench by example or inclined dumbbell. Another example for the quadriceps, perform a series of leg extensions followed immediately by a series of squats with the bar or a series of leg press (the second option is more secure).

For best results, care should be taken to simply préfatiguer large muscle groups and not to exhaust completely. The idea is to weaken them so they surrendered sooner than expected: it is not to solicit the point they are too exhausted to do an exercise arthritis. On the other hand, the technique of pre-fatigue should not be used routinely on the contrary, it must be within the framework of an approach to high intensity training over a period of two weeks. Allow at least four weeks before you embark on a new phase of pre-fatigue.