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Recent Bodybuilding Articles
Showing posts with label water. Show all posts
Showing posts with label water. Show all posts

The 24-Hour Cleanse

It’s a good idea to begin each cleanse during the morning hours, with your first meal. The process itself couldn’t be easier: simply mix the juice of one lemon into a glass of plain, fresh (preferably distilled) water, and then drink this mixture, being sure to wait at least ten to thirty minutes before you consume anything else. Think of the solution of lemon juice and water as a liquid Brillo pad, cleaning everything it touches on its way down. Though the overall cleansing process is to be done only once a week, taking this morning drink of lemon water is something you can do every day of your life for a mild daily cleanse of your digestive system.

diet tips for weight loss

Once you have drunk the lemon water and waited the requisite ten to thirty minutes, you may consume any fruit or vegetable you like, just as long as you juice it—but be sure to juice it yourself. (Bottled or canned juices are not allowed, since the processing removes many of the valuable vitamins and minerals.)

You may also prepare a vegetable soup by boiling pure water (no salt!) and adding fresh, raw vegetables. Speaking of which, you should strive to buy the freshest, organic fruits and vegetables you can find. Organic fruits and vegetables have notably more vitamins and minerals, plus you get the added benefit of consuming food that has not been chemically treated in any way.

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Build Your Muscles Quickly

build muscles
Anyone who feels healthy and wants to build muscles can do it easily, if they exercise regularly and eat rich diet that contains excessive quality proteins. Always allow your muscles to relax and commence your exercise with light weights. The things you will need to build muscle quickly are Barbells, Dumbbells and protein supplements.

Have protein rich healthy breakfast every day morning. The food you eat must be rich in proteins. You can also whole-grain breads rich in carbohydrates that give energy to your body. Why we go for protein rich food is that it keeps a stable blood glucose level. It helps in building muscle quickly. Having proteins alone will not be sufficient. Your diet should be a balanced one which covers fruits, vegetables, meat and grains.

Initially start working with free weights like barbells and dumbbells. Lifting weights exerts pressure on the existing muscle tissues which in turn helps you to build muscle quickly. You will definitely find a change if you keep practicing the right kind of exercises. Exercise machines also help you strengthen and enlarge your muscles but if you want to build muscle quickly you have to go for free weights only.

Squats, pushups and pull ups can help you in achieving your target body shape quicker. These exercises will also help you build your muscles but not as effective as free weights. But they will provide very good shape to your muscles. But if you use the same weight and do same number of repetitions in all your workouts, your body cant grow. So to build muscle quickly you must increase the weight or number of repetitions you are lifting at regular intervals.

Do not go for supplements that have not been in the market for more than a year. Dont get impressed by the advertisements without testing the supplements. Make sure you include few items in your diet such as fish oil capsules ad multivitamins.

Drink plenty of water. Getting enough water is important for maintaining energy levels. You should drink 8 to 12 glasses of water every day. Take rest after you complete your exercise. Especially when you are a beginner you will require complete rest without giving too much strain to your muscles. Muscles will grow only when you take rest. Here rest means having a good sleep. If you work with more heavy weights everyday it may lead to injury to the muscles.

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The Proper Way to Workout

proper way workout
Everyone these days lead such busy lives, that it can be a real chore to find the time to get your workouts in. Raising children, working, going to school and taking care of your family can make finding time workout impossible. Women tend to put everyone's needs before their own, but this year you could shift that focus on making yourself healthier and happier this year. Make your health and fitness a major priority in your busy schedule this year. Adding your neighbors or friends or maybe some friends from church to your workout routine. Having friends join you on this workout routine, may give you the encouragement you need to succeed.

Bring your friends with you and visit a professional trainer to make sure your workout routine will fit into your busy lives and is the proper workout for your bodies types. Professional trainers can help each of you find a workout routine designed just for your body type and lifestyle. Also adding some wholesale supplements to your workout routines might be the answer. Wholesale supplements can really help you get the most out of your workouts by adding additional strength and helping you to feel more energetic.

Here are some great ideas to include in your workout routine:
  • Increasing your metabolic rate will help you to increase your daily calories that you burn.
  • Remember that an increase in muscle gain is not the same as an increase in fat. The muscle gain will help to make you look thinner and more in shape.
  • By adding proper weight training it will help your bone structure and may also help to decrease injuries later in life.
  • Adding plenty of water to help offset the water you lose during your workouts may also help. Working out will tend to make you sweat and thus lose allot of water, by adding more water to your diet you are being sure to hydrate yourself during your workouts and replace that missing water.
Make your health your major priority this year by adding weight training workout routines. Making yourself a high priority in your life, will not only benefit you and your health, but also your whole entire family. So grab your water bottle and your workout shoes and your friends and encourage each other to workout weekly. By encouraging each other to workout, eat healthier and adding wholesale supplements or sports supplements to your routine, this could be best year yet.

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Seven Ways To Recover Faster


Chill out
That doesn't mean kicking your trainers off, pouring a beer and settling down with a box set. Researchers recommend extreme temperature changes to repair damaged muscles, reduce swelling and flush out lactic acid. Try a five-minute jog or stretch, six minutes of alternating hot showers (37-43°C) and ice baths, six minutes of cycling, walking or stretching at low intensity, finishing with a final chilly two-minute ice bath.

Aim high
Although low glycaemic index (GI) foods help to maintain energy levels during the day, high-GI foods - such as white bread, watermelon and raisins -are best straight after exercise because they release glucose into the blood.

Protein power
Have a combination of protein and carbs within 30 minutes of your workout. Carbs spike insulin levels in your blood, which shuttles protein into fatigued muscle cells. Protein is essential for repairing these damaged muscle cells.' Studies recommend a carbohydrate/protein ratio of four to one.

Stretch it out
Finish your workout with a stretching routine to improve the elasticity of your muscles. Maintaining a stretch for 30 seconds will give you the maximum length gains to reduce tightness the next. It will also flush out waste products. When you stretch a muscle it constricts vessels to squeeze out the excess lactic acid that causes stiffness.

Get a rub-down
A post-exercise massage prevents delayed onset muscle soreness. Massage relieves tension in muscles after weight training, which reduces pain. A massage two hours after hamstring exercises reduced the intensity of soreness 48 hours later.

Recovery Methods
Roll with it
If you can't convince your girlfriend to hammer your hams, foam rollers are a useful self-massage tool. Rollers can be used to loosen tightness in the iliotibial band, calves and quads and stretch the spine out

Drink Water
Rehydrating is crucial. Your body requires extra water for two to three hours after exercise. It is recommended drinking 1.2 to 1.5 times the weight of fluid lost during exercise. Hit the scales before and after your session and drink the requisite amount.

Tips to Clean Your Digestive System

Clean Digestive System

Grow some good bacteria
Prebiotics stimulate good bacteria in the colon and prevent bad bacteria from taking a hold. A study in the Journal Of Clinical Gastroenterology found that foods rich in prebiotics such as chicory and artichokes lead to the increased growth of gut good guys lactobacilli and bifidobacteria.

Drink more water
We'll keep saying it until you get it: drinking more water is one of the quickest ways to improve health. Maintaining adequate hydration is crucial for digestive health and helps regulate bowel movements.

Cut back on booze
Drinking more than two units of alcohol a day will expand your waistline and wreak havoc on your digestive system. Research has found that excessive alcohol impairs muscle movement in the small and large intestines. Bloating, stomach aches and diarrhea are your body's way of telling you to lay off the liquor.

Hit the gym
Increased blood flow results in increased oxygen circulation in the whole body - and this improves cell efficiency in the digestive system.

Eat more fiber
Fiber helps to maintain regular bowel movements by adding bulk to stools and drawing water into the digestive tract. It also stimulates the nerves in the intestine, causing contractions of the colon that help to move waste through quickly.

Enliven your liver
Your liver keeps your body healthy by breaking down toxic substances such as caffeine, alcohol, pesticides and additives. If your liver isn't functioning properly, your ability to process and excrete these toxins is reduced. Keep it working smoothly with a diet full of whole foods, fruit and cruciferous vegetables.

Boost your gallbladder
Bitter foods stimulate your gallbladder to increase bile, which is critical to burning down fats and breaking down toxins. It is recommended to add bitter greens such as endive, kale, mustard greens and watercress to your salads.

Essential Nutrients For Bodybuilders: Water


It is a known fact that life began in the sea and life continues to exist in an inner sea within our body, two-thirds of which is water. All of life's complex biochemical processes take place in a water medium, which accounts for the fluidity of our blood and lymph system. Water is our waste remover through urine and feces; it keeps our body temperature within a narrow range; it lubricates our joints and last but not of least importance to the bodybuilder, water is the primary constituent of muscle tissue.

Water
Although it's true that our muscles are more than 70 percent made of water, it is not true that we should drink gallons of water a day to hasten the muscle growth process. Remember that excess beyond requirements is merely passed through the body. It is also true that various nutrients work together, and when one is lacking or deficient, the others are limited in their roles as well. There exists a vital association between water and the electrolytes potassium and sodium. These electrolytes must be present inside and outside our cells for water to remain in proper proportions in our bodies. So while water may be of great importance it is still not the only nutrient of importance. However there 3 important role of water for a bodybuilder: flushing out the toxins, assistance in the metabolism of fat and the process of fluid retention. According to different sources the amount of water required for an athlete daily varies between 2.5 and 4 liters.
 
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