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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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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Tips To Lose Weight

Goodbye to fat

You have beautiful align crunches and cardio workouts , your abs will still be hidden under the fat if the pizza and fries are the mainstay of your diet. If you want to lose weight , follow these 10 recommendations to clean up your diet.

Introduction to lose weight
Start with the basics: to lose fat , you must burn more calories than you consume , and that's all. To calculate the number of calories per day , first determine your BMR ( MB) : it is the caloric expenditure resulting from normal daily activities except exercise. Basal metabolism can be estimated with this calculation : the weight of the body multiplied by 25.3 .

Next, determine the number of calories you burn through sport in a typical day : a half- hour of weight training burns about 200 calories and half an hour of moderate - intensity cardio burns about 350 in high .

Add up your metabolism and caloric expenditure induced by exercise and keep your calorie intake below the value obtained . To calculate your caloric intake , you can help yourself to our table calories.

Spread your meals
Gone are the three classic daily meals ! Whatever the number of calories consumed each day , it is imperative to split equally between 5 to 6 small meals . Whenever you eat , the metabolism increases due to digestion and thermogenesis . On the other hand , by making smaller meals , you are sure not to overeat , if the excess calories will probably be stored as fat .

A cure vegetable

No, he is not eating fries while watching the football game , slumped on the couch. Vegetables are nutrient dense in other words, they provide optimal nutritional value associated with a minimum of calories. We are more satisfied and , therefore , less likely to eat all junk . Aim for five servings of vegetables per day.

think protein
For the metabolism is very active , it is important to lose fat and not muscle! Because muscle hypertrophy occurs through the amino acids supplied by the protein , it is essential to eat every day. Moreover, as the proteins degrade slowly in the intestine, they are effective against the tension of the stomach.

However, we will stick to lean protein sources such as chicken breast and turkey without the skin , tuna , salmon and lean steak. Warning: no abuse because excess protein can also promote fat gain .

The fibers against fats
If body fat has a nemesis, it is the fiber of 100% calorie-free , fiber absorbs water , and with leu volume effect , they create a feeling of " fullness " that helps curb appetite . The fibers also regulate insulin levels in the blood , which contributes an important factor in weight control . The best sources of fiber are its cereal products , legumes and oats . Try to consume 25-35 grams of fiber per day.

Good fats

Again, it is important to eat foods satiating effect when trying to eliminate fat. It is for this reason that a slimming diet must paradoxically include lipids. By cons , it is "healthy " fats, ie unsaturated present in extra virgin olive oil , oil seeds ( like almonds and cashews ), lawyers and soybeans.

Breakfast
Metabolism naturally slows down during sleep. The goal is to restart at the earliest, hence the importance of the first meal of the day. A high protein meal ( 20-40 g ) with complex carbohydrates (such as oats ) and fruit should do the trick . You can also add a cup of coffee to aid digestion .

Moderate sugars
We do not ask you to follow the fashion of the Dukan diet and avoided almost entirely carbohydrates. After all, the body and especially your muscles need to work! However, it should be consumed in moderation because they cause insulin secretion. As this hormone stimulates the appetite , we tend to eat more. In addition, the excess sugar is stored as fat. Try to halve your portions of carbohydrates: So half a bun, a half potato and half a plate of pasta instead of a full serving .

Also make sure that your simple sugars consumption should be limited exclusively to the post-workout meal .


More snacks
In any system that slips , the " suspects " are the same sugary sodas , candy , chips, etc. . If there is no harm in making a feast from time to time , it is imperative to replace these destructive foods with healthier alternatives: instead of sodas we drink water or diet drinks , a portion replace fried vegetables , and for dessert , choose fresh fruit cup ice or milkshakes .

Reduce calories gradually
As you know , to lose weight , it is necessary that the energy costs are higher than the input. For cons , the right approach is not to suddenly switch 4000 calories to 2000 calories.

A drastic reduction in calories may encourage the body to burn muscle for energy , resulting in a slower metabolism .

The goal must be to preserve the noble tissue ( muscle) and get rid of the unwanted ( fat) . An average person should not remove more than 300 calories per day in their diet .

Performing seven conditions

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


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


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



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


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

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

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

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

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

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

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