Lack of sleep reduces testosterone levels

Lack of sleep reduces testosterone levels

If you're a fan of those watchful concerts or iPod in front of the computer or TV - know that this may seem bad for you, but you might have to say goodbye to your strength and muscle sophisticated if you do not get to sleep fully regularly. A study published in the Journal of the American Medical Association found that lack of sleep reduces testosterone levels your dramatically.

Sleep takes a very important part of our lives, and can take up to 40 percent of our age. It is a very important process which is fixed body, mind and renewed.

Testosterone, on the other hand is one of the most anabolic hormones in the body. It is responsible for muscle growth, increase strength and bone density. And is the production of large quantities of this hormone precious during the sleep cycle.

A recent study has shown that lack of sleep can significantly reduce levels of testosterone your. In fact skipping sleep reduces testosterone levels by the same amount of aging 10 to 15 years. When you take into account that reduces testosterone naturally by 1% to 2% per year after the age of puberty, and loss of sleep bragging how you late last night I stayed had seemed like a really bad idea.
"The progress in research, and increasingly recognized by the low sleep duration and poor sleep quality and endocrine disruptors,"

As Dr. competent in this study.

"We found that men who slept five hours or less a night for less than one week to have lower levels than the testosterone of sleep when he was a full night of" - says Dr. Van Cauter supervisor of this study, which focuses on health impact of sleep deprivation .

To normalize and increase your testosterone levels, you need a good night's sleep from 8 to 9 hours a night and a healthy diet.

The simplest ways to get rid of excess fat on the stomach

The best and simplest ways to get rid of excess fat on the stomach
First: You need to constantly pray, and where a person can burn 580 calories at least, God Almighty and Holy Prophet peace be upon him not only orders and commands us to benefit humans in terms of spiritual and health

Second: to begin immediately to change and replace bad eating habits habits new sound and correct based on the integration of the pillars of basic food, which is building the human body, such as sugars, proteins and carbohydrates, as well as intake of fat and not preventable and eating dietary fiber by at least 40-60% of the meal.
Third: Be careful and make sure to:

1 - Eat "grapefruit" before eating reduces the sense of hunger.

2 - Start your food with authorities fortified Green ملعقتا vinegar to give you a sense of satiety for a long time.

3 - Be sure to eat foods rich in fiber they take longer to chew, which reduces the sense of hunger and alleviate constipation.

4 - Reduce the amount of salt in food because the abundance prevent put excess fluid in the body which increases your waist, note that the body does not need is more urgent than one teaspoon per day, "4 grams."

5 - eating yogurt 3 times a week to achieve good results and contribute to the alleviation "rumen" because it contains bacteria "Allambrobasils Cidovals" that lead to ferment milk, also contains the enzyme "lactase" digester for sugar "lactose" found in milk, which is the enzyme that lose 85% of adults, especially in the Arab and African peoples, and cause a shortage in poor digestion and intestinal disorders and bloating.
The study also pointed out that the yogurt increases the body's ability to burn excess fat, which makes him lose this fat and retain muscle.

Of the most popular diet programs to remove abdominal obesity
Breakfast:
2 fruit variety (except figs, grapes, dates, banana, and mango) and preferably a glass of orange juice or grapefruit + liquids: tea, or coffee, or soda, or lemon water without sugar.
Lunch:
- A green salad.
- 4 tablespoons boiled vegetables.
- Grilled steak or a quarter of a chicken, boiled or grilled fish 2 or a can of tuna "without oil."
Dinner:
- Yogurt option, or 3 tablespoons beans with lemon, or boiled egg, or a piece of cheese with tomatoes.
- With a slice of toast or a quarter of a loaf.

Fourth: drinking three cups of water before meals, it fills the stomach and reduces the eating, and has no calories. And not to drink cold liquids with or immediately after eating

Fifth: It is recommended to wear a belt around the abdomen to reduce the size of the stomach (repackaging from the outside rather than the process of repackaging the stomach) and the exercise of tummy tucks and exercises to strengthen the back as well as attention to flatten the body and maintaining the form of textures.

Sixth: Eat slowly for more than twenty minutes, a Vschar satiety quickly without that fills your stomach a lot of food because fast food fills the stomach a lot of food before a sense of satiety.

Seventh: you must comply with workout, it is possible that the abdominal muscles are weak and need to be strengthened. And in this regard can use home appliances where making tremendous result. In addition to walking, as walking every 10 kilometers helps burn 800 calories, it is through sport can eliminate the of rumen final. '

The importance of the banana fruit for bodybuilding players

What are the benefits of banana for bodybuilding players ..??

Not without any diet for athletes or bodybuilder from banana fruit
Because these fruits have a significant impact and significant benefits for athletes and bodybuilder private.

Bananas contain three natural sugars and these sugars useful bodybuilder:
1 / sucrose
2 / fructose
3 / glucose


A banana gives high energy in the Exercise of the bodybuilder, where it has proven study
However, if eating just before bananas Sports Exercise, it could increase the power of energy
When sports that would practice for a sufficient period of up to 90 minutes.
Energy is not the only way a banana for the athlete, but gives health and sports activity and often
Fiber in addition to sugars that give sports strength and energy in the Exercise.

Benefits of banana fruit:

1 / helps to get rid of anemia because many athletes suffer from anemia and this
Cause a lot of headache sensation in Exercise 2 / boost brain power because fruit bananas contain the element potassium.

3 / helps to calm the nerves because bananas contain a range of B vitamins, which
Help in the process of calming the nerves.

4 / helps maintain weight and weight reduction for those who suffer from obesity
5 / maintain stress in athletes is because bananas contain potassium making the heart beat per minute balanced which helps in the process of exercises.

6 / gives athletes in high-energy workout.

7 / contains elements such as magnesium, potassium and vitamins.

The nutritional value of milk

The nutritional value of milk

Milk drink nutritious and full of interest but can be consumed with grain, and prepare hot and cold beverages such as chocolate drink, different types of milkshakes also can be used to prepare many different sauces and foods.

Milk is an excellent source of protein, minerals and many vitamins, especially vitamins from group B such as B2. As for vitamin B12, it only exists in the Food Animal such as meat and milk, for this, the milk is an important source of vitamin 12B especially for people who do not eat meat, in addition to that, the milk provides the human body with vitamin A is essential for healthy skin and is essential to see the sound in the dim light.

Milk and dairy products are the richest source of calcium in the diet. And absorption of calcium from milk well by the body.

Low-fat milk contains the amount of calcium in the milk, but the content of fat and calories to be few.

Reasons not expect cause weight gain

Will not be surprised to increase your weight when you eat more calories higher or take exercise less
But you'll notice when you find an increase in weight and you did not change your lifestyle The same calories and the same effort if you're surprised we invite you to follow-up article to know the reasons behind it:

- Sleep deprivation:
There are two counts of sleep problems and weight gain. The initial problem intuitive When the watchful late is only natural that the hungry and eat snacks which means more calories.
The second problem: to deprive you of sleep leads to hormonal changes increase the sense of hunger and increase your appetite when you eat do not feel you are hungry!!

Stress and tension:
When life demands intensify resist our bodies to stay alive .. Secretion of the stress hormone "cortisol" which is responsible for the increased appetite .. It thus becomes the stress and tension associated with eating high-calorie foods .. Which provides a fertile environment for weight gain

Some medications cause weight gain:
Psychiatric drugs and drugs used to treat migraines and medicines for diabetes and pressure drugs may cause weight gain. Consult your doctor before changing your medication.

Important tips for the magnitude of muscle

Important tips for the magnitude of muscle

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Things you should avoid during your training

Things you should avoid during your training

Minutes which he is the human body training to lose weight or muscle strengthening is minutes very special, in this process happens a lot of things that require special preparations, and with these preparations we must stay away from some things that may hurt us and the process of training and even spoiled and reduce the interest earned to lose weight.

1 - Dining:

Eating or drinking during the training process or shortly before displays the body of the disorder, we must refrain from eating foods of all kinds before the operation well in advance of the training of up to two hours at least.

2 - juices and sugars:
Juices and sugars a lot of us felt that not have an effect, but these materials take a large amount of blood that is supposed to reach the muscles to digest, to the detriment of the training process great harm not reach the required level.

3 - to refrain from drinking water:
Water is the best friend of the trainees during and before and after the training process, they have a lot of benefits, especially when you have a lot of sweat, they compensate for water lost from the blood and make it more liquid to reach the efficiency of the muscles and less of his wife.

4 - long rest periods:
Is a very important factor during the training process, Vfterat comfort is a key element, but are limited to Vzaadtha less leverage and exercises that many of us overlook them, you should be very suitable rest periods and commitment literally.

5 - countervailing and energy drinks:
Are the types of beverages covered by a lot of athletes during training, but not all of the trains in needing them, are mostly to compensate salts lost by the body athlete who trained in an atmosphere of very hot, it is not all-in needing them and that negatively affect a lot of times, you should consult coach before eating