Bodybuilding and fitness blog

Malnutrition

A lot of people like to train in the gym but try to organize the diet is not for everyone. It’s clear why: it’s not so simple, it requires a special attitude and strict discipline. Judge for yourself: you need to provide your body with all the necessary materials for the muscle growth, being that – about two grams of protein per kilogram of the body weight and 30-40 kilocalories per kilogram of the same weight. And these grams and calories should not be eaten at the time convenient for you – in the evening, lying in front of a TV, as many do, but during the day – at intervals of two to three hours. And to make this happen, you must often look at the watch and in advance take care for the necessary food to be promptly prepared and placed in containers which you’ll have to take with you. Not a very attractive picture, right? Moreover, the calories you should consume during the day, should be taken from high-quality dietary products. A big chocolate bar contains about 500-600 calories, but this does not mean that, after eating five-or six bars, you will become muscular. Quite the contrary – thick and with young muscles. And all because the fact that chocolate does not contain those substances that nourish and build muscles, but contains enough of those that help your belly to grow. Mistakes in diet can undo the results of even the finest training. If you’re working on your relief and at the same time “take” all the same chocolate, you’re unlikely to lose weight. And unlikely to become massive if keep yourself on a starvation diet. Dieting is around the head!

Wrong selection of exercises

Even if you train with a truly cosmic intensity, all your work can go to the dogs, if the selection of the exercises is incorrect. And we are not talking about some kind of secret technologies. Everyone knows that the best basic mass building exercises are: bench press, squats with a rod, rod pull to the belt, pulling on the bar, rod or dumbbell presses sitting, and so on. By the way, there are not so many of these exercises, but their return is great and all because the fact that basic movements involve the work of several muscle groups, which allows you to lift huge weights, increasing the stress on the organism as a whole and on those muscles in particular. And what do we see as we cross the threshold of almost any fitness center? The visitors like under the agreement, grasp the handles of simulators and block machines, as if there are no basic movements for them. And this is understandable: to perform some isolation exercises such as leg extensions on a simulator or bring together your hands on a block machine before the chest is much easier than writhe under a heavy barbell. However, the recipe for the muscle growth is such that you need to do is namely this base!

Insufficient sleep

A person grows during his sleep. If you do not believe look at the little children: when during the first months of life a little man doubles his weight, he sleeps twenty hours a day! An average adult typically needs from six to eight hours of sleep at night, but serious fitness is a special case. As a result of the weight training there are loaded not only the muscles but the nervous and lymphatic systems. For them to be successfully recovered from the loads they need extra sleep. Ideally, this is not less than eight hours of sleep at night, plus an hour in the afternoon. Of course, you can argue that you have no time to sleep at night, but in this case, I advise you to remember how much time you spend watching television or at the parties and try to clarify for yourself what is important for you.

Have you never had a desire to really find out why your attempts to fashion out a muscular handsome still suffer a fiasco?

Is it possible that we fail in what we do? Quite often and fitness is not the exception. Of course, there are excuses. “I have bad genetic data you justify yourself. – I have never touched any sports pharmacology, I spend too much time for work, there is no suitable gym nearby “- these or some of these excuses are common for thousands involved in fitness. And if true, haven’t you ever had a desire to really find out why your attempts to fashion out a muscular handsome still suffer a fiasco? There are not so many real causes of our failures – about a dozen. Let’s look at them.

Insufficient training intensity

It is very important: whether you leave the gym being wet or you did not experience even slight perspiration. Are you sure that you have trained with optimal weights and did just as many repetitions and sets as needed? Very often those involved in trainings stop their work in the gym because of the fact that the weights seem too heavy for them. Or because of the lactic acid congested in the muscles and there appears an unpleasant burning sensation, which is also perceived by many as a signal to stop. In this case, ask anyone who is training, and he, without batting an eyelid, will reply that he trains till the last effort. You have to realize that being in the gym, you have to destroy your body, exposing it to severe stress, so that later, at home, it was restored, gathering new muscles. The human body is designed in such a way that it quickly adapts to any loads. That is why it is so important to keep it in “surprise”. Try to increase the working weights. Or work with the same weights but quicker. Or constantly change the order of the performed movements. This is the key to success, the key to progress.

Lack of variation

This is exactly what we have just talked about. Very often we make one and the same set of exercises for months and even for years. And it would be okay if it gave results. But there is no! But we still continue with the tenacity of a maniac to do the same bench press. To refuse? Impossible! It is inconceivable the chest will not grow! – So, after all, it does not grow! – Really? Strange … Probably in your gym you’ve seen the guys being quite muscular and strong, who just train following the same way, doing the same things hundreds of times in a row. You can guess with your eyes closed, what is doing or will be doing one of these guys at any moment of time. Yes, the guys look great, but should they be followed? But did you pay attention to the fact that they do not become greater for a very long time? That is the point. Constant changes are needed for your body. If you had a training session with six repetitions then next time do fifteen. At the last training session of your back you were doing bend rod pull and pull-ups then the next time replace the rod with a dumbbell, and the crossbar to a block machine. Try to train following the training complex of your neighbor in the gym it also helps.

I’ve heard that exercise stress has the same effect as the nerve one: the hair fall out, the nails become brittle, appears irritability and worse sleep. How to deal with stress?

It is necessary to fight with the stress hormone cortisone. When you train too hard and long, the conventional sources of glucose, like the stored glycogen, is not enough for the body. That’s when it stitches on the mechanism for emergency secretion of cortisone, a hormone that is able to extract glucose from the muscle tissue. Cortisone “burns” your muscles, and thus saves the brain, for which glucose is the only source of food. Worst of all is that cortisone further impairs your ability to recover after the physical exertion. So for the next workout you are overwhelmed and cannot increase the training weight. This is the main obstacle to the muscle growth. According to the science, every person has his individual resistance to stress, i.e. the threshold exposure to stress, beyond which begins the secretion of cortisone. Sometimes, this threshold is low, and therefore the selection of the “harmful” hormone occurs after 15-20 minutes of the strength training. So, the advice to cope with stress by reducing the duration and intensity of the training is not for everyone.

Train less! Most amateur bodybuilders have an average resistance to stress, and for them the main means of reducing the secretion of cortisone are shorter workouts. Any training for more than an hour is absolutely unacceptable! If after the exercise you practice cardio, then again, not longer than for 30-45 minutes! And, at a moderate pace! Intense cardio by itself provokes the strongest cortisone secretion. If you have naturally thin asthenic constitution, this means you have already allocated much cortisone. If so, be sure to practice yoga, it significantly inhibits the stress response.
Take cortisone blockers! One of the best nutritional supplements, that blocks the action of cortisone is phosphatidylserine (PS). In addition, it can withdraw metabolic toxins from the cell. Take the supplement of 400-600 mg twice a day before training and at night.
Sit on a diet! “Cortisone is many released in response to skipping the meals and generally it is particularly active in the body with an empty stomach. Do not allow the intervals between the meals to last longer than 3 hours. Eat more often, in small portions. During the day, prepare a cocktail: 40 grams of whey protein and 60 grams of dextrose (a form of sugar, which can be easily bought in the supermarket). Before the training drink exactly one half, and the rest fill up with water to obtain a liquid beverage. Little by little drink it right between the exercises! After the training, drink a dose of the same cocktail – 40 grams of whey protein and 40-60 g of dextrose. Each cocktail is to be supplemented with creatine (5 g), arginine (5 g) and glutamine (5-10 g). Carefully follow these three rules to combat cortisone and within 3-4 weeks you will be pleasantly surprised with the changes in your appearance. And your mood will improve significantly. Because cortisone provokes apathy and pessimism.