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  • muscle fuel Muscle Fuel

    Welcome to the second stage. By now, you should be firming up in all the right areas. Take your training up a gear to become bigger and stronger, faster.

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Wednesday, July 1, 2015

Collagen Issues

Most of us are not even aware that gelatin is a hydrolyzed collagen. Gelatin is obtained by the partial destruction of animal collagen by heat treatment (continuous cooking), and their biological properties are virtually indistinguishable, as the latter is destroyed in the same manner like oligopeptides in the gastrointestinal tract.

The gelatin can be used as a means to strengthen the joints and ligaments. Thus, instead of a course of collagen tablets or capsules, you can take normal gelatin at equivalent doses, and you'll get exactly the same therapeutic effect.

Gelatin is made of cartilage, bone, connective tissue of the animal and is rich in protein, it is used in the food industry as a thickener or food additive. It was sold a period even as a protein for athletes, but for building muscle tissue collagen is of little use because it has defective amino acid structure.

The positive effects of collagen:
  1. Strengthening of the cartilage
  2. Strengthening the ligaments
  3. Strengthening of bones
  4. Improved muscles nutrition (amino acids represents are used in the construction of the muscle tissue, and have relatively high content of arginine (8%) that contributes to the improvement of blood flow in the muscle).
  5. Improved properties of the skin
If you received a serious injury ligaments or joints, you can heal it with a conventional gelatin recommended to be combined with chondroitin sulfate and glucosamine sulfate. In bodybuilding and powerlifting for strengthening bones and ligaments, collagen; should be taken at a dose of 10 grams per day, divided in 2 doses.

Collagen Chain

Wednesday, June 24, 2015

Squat Tips for Female Athletes

A series of tips for female athletes to do the squat exercise correctly.
  1. The wider you place the legs, the more the buttocks work;
  2. Avoid rounding the back,it should be always straight,observe the deflection;
  3. Lean forward to work better the buttocks;
  4. The knees do not extend beyond the headlands, so the butt bends backward;
  5. The deeper a female athlete sat- the better;
  6. Do not stand up completely, rise a little and then squat again;
  7. Squat with the focus on the heel;
  8. Squat slowly, make a pause when you squat down;
  9. Squat down–breath in,stand up–breath  out.
Squats for Female Athletes




Monday, May 4, 2015

7 Useful Fat Loss Tips

Here is a list of useful tips for people that intend to follow a dietary regimen and are struggling with fat burning process:

Decrease carbs consumption in the evening
Our metabolic rate naturally declines as the day progresses. Reducing carbohydrate intake later in the day has therefore proven to be a highly effective approach when trying to shed stored body fat. Not only does this approach compensate for the decreased metabolic rate in the evening, it also assists in general fat loss process.

Perform cardio after weight training
A 15-minute high intensity cardio session performed after your weight training workout boosts the metabolic benefits. By performing a cardio session after your stores, your body will tap into its fat reserves far quicker and more efficiently.

Supplement with a low carb MRP
As already mentioned, your meal plan should keep unwanted fat, cholesterol foods alone can prove challenging you can look to a well formulated low meals. The best meal replacements on the market have been scientifically formulated for those striving for fat reduction and the preservation of lean body mass (muscle tissue). This is one of the more convenient tools available to support your efforts in the gym and the kitchen.

Supplement with CLA

CLA is a unique fatty acid, clinically demonstrated to improve the ratio of lean body mass to body fat. As such it can provide benefit to overweight individuals interested in fat loss. Research indicates that CLA helps change body giving you a leaner, healthier appearance.

Boost calcium intake
Along with calcium’s research-proven track record of helping to build strong, healthy bones, recent scientific findings show that adequate calcium intake is essential for optimal fat metabolism. Calcium helps activate uncoupling proteins than storing it as body fat.

Keep a food journal
Recording the food you eat can have a profound effect on your self control, as it will force you to focus on what you’re putting into your mouth every day. Not only are you less likely to consume poor quality calories, but it will also provide you with valuable information about your nutritional habits. This small investment in time could pay huge dividends in terms of attaining the lean body you desire.

Spice your food
Consuming capsaicin, which is found in chillies, cayenne, red peppers and other spicy food can significantly boost your metabolism by stimulating the release of adrenal composition by reducing body fat and increasing or preserving lean muscle hormones. Research has shown that this increases resting metabolic rate and decreases overall food intake by decreasing hunger.


Wednesday, April 1, 2015

A Few Simple Ways to Recover After Training

The achieving of our goals in muscle building process is directly affects by the speed of our recovery after workout. Those who will recover more slowly will gain less muscle mass in the same ammount of time. The faster the body will reach super-compensation phase - the faster you will be able to follow the next workout. Our task is to help the body to quickly deal with fatigue after the regular exercise. Here are several ways to help our muscle recover faster:

Mild exertion (mild physical load on our body). For example, we can go for a swim for 30 minutes or jog for 15 minutes. The most important thing is not to overdo it. The fact is that such load increases blood flow and metabolism, thus speeding the recovery process. This also could be a game of football (soccer), volleyball or other aerobic sports.

Baths. The essence is the same. Under the influence of temperature, the general circulation and metabolism accelerates. During bath stronger muscles have the opportunity to relax.



Massage. Another technique for muscles relaxation and recovery.

Sleep. I think the comment in this case is unnecessary, as everyone know the benefits of a good and healthy night sleep.

Proper nutrition. To restore muscles, it is very important to consume carbohydrates. Monosaccharides are useful for immediate recovery, while polysaccharides for the retired one. The more we eat carbohydrates - the quicker we recover. However, we should be careful, because excess carbohydrates are easily converted into fat.

Sports Nutrition. Gainers and amino acids. Gainers represent a protein-carbohydrate mixture designed to solve two problems at once: muscle recovery after training and muscle growth. Usually good and balanced Creatine and have in its composition as "fast" and "slow" carbohydrates, as well as 20% - 30% protein.

Using all of the above methods, we will significantly speed up the recovery process of our body after strenuous exercise and we will be able to accomplish much faster the established goals.




Thursday, February 26, 2015

Increasing the Sensitivity of Androgen Receptors

During intense training, when your muscles have a large amount of testosterone, it is necessary to achieve an adequate their reaction to it. In other words, it is necessary to increase the sensitivity of androgen receptors in muscle fibers. This is accomplished by applying a non-traumatic stress to the muscles.

So, your biceps are fully "inflated",  the blood and an increase in the number of reps from 21 to 30, for example, should fully tire them. This is not a problem, since you're not going to put a new world record. However, if you feel that you cannot bend the arms, try and rest for about 10 minutes but do not with passive recreation. IN this case is better to stretch your hamstrings to keep the "pumped" muscles.


Now your goal is to lift average weights slowly for 12 times. Then try to do the curls with dumbbells sitting. Make a set with your right hand, rest a little and do a set with the left one. Watch for the precision of your motions, because this movement should be smooth. You should be able to stop it at the top point of the amplitude for two seconds.

There is a significant difference between lifting of heavy weight and conscious contraction of muscles with an average weight. In the first case the weight moves through inertia. This leads to the injury of the muscle fibers, especially when you just drop the weight down because you can’t control its movement. In the moment, you load your nervous system along with the muscles. This is exactly what you need, because it sends a strong signal the muscles to increase their sensitivity to testosterone. Obviously, you need to cut the muscles as much as you can. Do not stop exercise because you have performed 12 reps or your biceps is hurting. Think of your muscles’ androgen receptors, because additional time spent under stress, increase their sensitivity.

Friday, January 9, 2015

Ice Cream Recipe with High Protein and Low Fat and Sugar Content

Ingredients:
1) 1 frozen banana
2) 300 grams of low fat cottage cheese
3) 1/2 cup (54g.) Whey protein "Banana flavored powder"
4) You can even add the vanilla powder.

Instructions:
1) For the preparation you need a  food processor or hand blender to mix all ingredients together.
2) Put the mixture into a container for ice cream or the usual saucer and leave it in the freezer for an hour.
3) After one hour, remove the ice cream from the refrigerator and mix thoroughly. Thus, you make sure that it freezes evenly.
4) Place the container back in the freezer. Wait another hour before taking it.
  
As a result, you have a healthy, tasteful  low-calorie ice cream.



This recipe works with other protein mixtures, makes it even ice cream! If you use other types of proteins may have to add a couple of tablespoons of milk to the mixture if it is too solid.

Nutritional value for one serving
Calories – 258
Proteins - 38
Total Fat  Amount - 4.8g.
Total Carbohydrate -17g.

Sunday, December 7, 2014

Anabolic Steroids and Proper Nutrition


Ignoring the role of proper nutrition, can significantly weaken the anabolic effect of steroids and strengthen their side effects. Steroids are most effective when used in combination with high-calorie foods and high protein content nutrients. The only steroid, which to some extent shows an anabolic effect in the low-calorie diet - is Primobolan. The optimal amount of consumed calories for a day when using steroids is 4000 - 7000 kcal. This amount should be 60% of complex carbohydrates, 20% of protein and 20% in form of fat. To achieve the optimal nutritive effects may require additional efforts. Many athletes eat too little in order to make steroids work better and even if they consume enough calories, it is often at the expense of too much fat in their diet. And this approach is not the best one. It is important to know that the use of anabolic steroids can increase blood cholesterol and blood pressure, which can lead to heart disease. If an athlete is seriously decided to take advantage of that provide steroids, he should understand that proper nutrition is an essential part of the steroid program. You should always try to avoid inclusion in the diet of excessive fat, to exclude the risk of heart disease, which is already fraught with the use of steroids. At the same time it is necessary to ensure that in the diet there is a right amount of protein, and that quantity of calories should be optimal in order to maximize the effectiveness of steroids.