For example, the active life and sports coincide with lower weight, but not the sedentary alone the cause of obesity cases . What's more, most sports like weightlifting or is accompanied by a significant increase in weight and bulk.
However, as a general rule, people , athletes look more dynamic and active than thin and sedentary .
- Physical activity as a therapeutic instrument faces , should not be taken in isolation. Should be related to two other elements :
The actual weight of the person .
The food you make.
Let us focus on physical activity , obesity as a tool , as a slimming item meets an attractive triple therapy :
Prevents the diet a single treatment center .
Decreases pressure and psychological control over eating . ( reduces obsessive behaviors )
Prevents or reduces the development of metabolic and cardiovascular diseases, regardless of weight reducing diseases .
Is also an element of consolidation of weight decrease in the long-term prospects .
- Components of physical activity :
Sharp component : is the sports session itself , directly linked to the quality, duration and intensity is 1 single or isolated session or the full amount of a training program . The sharp component , wastes energy proportionally to the effort , but does not produce qualitative changes in the functioning of the body .
Chronic Component: if acute physical activity is repeated periodically with 1 regular and adequate intensity , the training effect is achieved . Through this body gets ( though not permanent ) lasting adaptive changes in the proportions of muscle and fat in the distribution of these characteristics and functioning. The chronic effect of exercise produces beneficial conservation and protection of muscle mass , in addition to aerobic exercise , muscle quality achieved favorably modifies the metabolism of the arteries , creating conditions that prevent the development of atherosclerosis . Hormonal changes induced by exercise especially correct metabolic abnormalities that accompany those obesities , in which fat is deposited primarily in the upper half of the body .
The most recommended exercises are long-lasting and continuous , rhythmic movements . Its effective implementation is achieved if the person attains a degree of aerobic training. The most effective are those in which the person must carry the weight on his legs , hence the walks , idle, or jogging are the most desirable , we must also consider cycling , swimming, tennis.
Its action on the weight is not as fast as the diets in the short term . Their results are visible in the long term , but no less spectacular .
Your practice must be supervised or guided by professionals to minimize risk.
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The proteins are involved in important cellular processes such as the formation of enzymes , hormones , antibodies, contractile tissues (actin , myosin, tropomyosin , etc.), etc. .
Along with carbohydrates and lipids are the immediate principles which provide energy to our diet . Also provide the body elements regenerators plastics body tissues.
Proteins are macromolecules consisting of nitrogenous basic units called amino acids (joined in long chains ) . These amino acids can be of 2 types :
Essential : are amino acids that the body can not synthesize and must obtain them from the diet. They are:
- Isoleucine .
- Leucine .
- Lysine .
- Metiomina .
- Phenylalanine .
- Threonine .
- Tryptophan .
- Valine .
- Histidine .
Non- essential :
- Alanine .
- Arginine .
- Aspartic acid .
- Asparagine .
- Cysteine .
- Glutamic acid .
- Glycine .
- Proline .
- Serine .
- Tyrosine .
Low levels of the 9 essential amino acids limit protein synthesis in the body, hence the importance of not only the quantity but the quality of the ingested protein. The protein -based animal products like eggs, milk , etc. . provide near optimum mixtures of amino acids . As to the amount below 20 % of total calories ingested intakes athlete maintain a state of muscle catabolism , totally inadequate for the athletic progress situation .
Recommended Daily Allowance (RDA) for protein.
Initially no attention to the nutritional quality lent disparate figures were given. Subsequently international organizations gave figures 1g . per kilogram of body weight specifying which should include proteins of animal and plant origin . Current recommendations vary committees nutritional experts worldwide , according to WHO 0.6 g / day / kg body weight.
The CDR is the RDA to ensure not suffer deficiency diseases and are based on some general statistics and be taken as baseline values. But athletes deviate from the average individual, both physical activity and the effects of exercise physiology has on your metabolism. So many sports dietitians recommend that a figure around 2gr/día/kg body weight.
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The muscles have a water content similar to the body in general , about 70 %, which shows that it is the number one component .
Athletes generally know that if they reduce their water percentage in only 2 % , its performance may decline up to 10% , which is scientifically proven . Supplements employ builders which have the property of increasing the intracellular content of water because it increases in volume, gain strength and accelerate protein synthesis .
Not long ago has released a study in which there was evidence that ingesting 500ml. Cold water may accelerate the metabolism and consequently increase the consumption of calories and reduce body fat .
Now he has published a paper in the scientific journal Journal of Applied Physiology in which it was found that those athletes who trained with a slight dehydration had lower testosterone levels , compared with those who exercised well hydrated . According to these studies , the low hydration increases the production of cortisol, a catabolic hormone that inhibits testosterone.
So drink plenty before, during and after training to assure an optimal level of testosterone.
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The amino acids are organic compounds that combine to form proteins. Amino acids and proteins are the building blocks of life.
When proteins are digested or decompose amino acids are left . The human body requires many amino acids :
Decomposing food
grow
Repair body tissue
Perform many other body functions
Amino acids are classified into three groups:
essential Amino Acids
Nonessential amino acids
Amino conditional
Essential amino acids :
Can not produce their own body. Therefore must come from food .
The nine essential amino acids are :
histidine
isoleucine
leucine
lysine
methionine
Phenylalanine
threonine
tryptophan
valine
Non- essential amino acids :
Non- essential means that our bodies produce an amino acid, even when you do not get from the food we eat .
These amino acids are :
alanine
Asparagine
aspartic acid
glutamic acid
Amino conditional :
Conditional amino acids are generally not essential , except at times diseases and / or stress.
They include:
Arginine
cysteine
Glutamine
tyrosine
glycine
ornithine
proline
Serina
It is not necessary to ingest essential and nonessential amino acids at every meal , but it is important to balance them all day .
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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
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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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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