Recipes to help you gain weight
Published March 19, 2011 | 
Weight has its own rules. Not the ones that the strength has. Here is one of them. Unshakable as Mount Blanc. Within an hour after your workout you should eat. If you do not do it the hope for growth in weight can be considered frozen. And so you’ve finished your training and took the handle of the locker room … This is a signal for the report …
Weight
No, no, pork chop after a workout will not do. Here you need “fast” protein and “fast” carbohydrates. Depleted muscles cannot wait. They should absorb the protein faster than a sponge, water! But “fast” carbohydrates should cause the explosive release of insulin. Insulin will immediately stop the process of catabolism, and in addition will help the secretion of IGF-1 (hypoxia-inducible factor) and the growth hormone. These are powerful natural anabolic, so after the training the gain will be great! And do not be afraid of high calories! After the training, they will never remain as subcutaneous fat! But turn into glycogen – the thermonuclear fuel for strength training, which liver carefully keeps in reserve. Transformation of carbohydrates into glycogen is rapid only during the first after training hour, and then slows to a crawl step. You have to eat more “fast” carbohydrates “, the very ones that most readily converted into glycogen. In short, nap time! You need to eat! Here are a couple of different recipes!
Beef & Mango
Recipe by Laura Kreaval
1 serving
1 mango, peel and cut into cubes
2 tbsp. of chopped red onion
2 tbsp. of chopped cilantro
1 tbsp. of lemon juice
Salt and Pepper to taste
2 large tortillas
160 grams of roasted ground beef
To begin with, mix in a bowl the first 4 ingredients. Add salt and pepper. Both tortillas place on plate and put in the middle some ground beef. Then cover the meat with the prepared paste. Roll tortillas and wrap in foil.
Ingredients:
677 calories,
50 grams protein,
93 g carbohydrate,
12 g fat
SALMON & BROWN RICE
Recipe by Laura Kreaval
1 serving
1 / 2 cup of the finely chopped red pepper
1 / 4 cup of the chopped onion
1 can of the canned salmon
2 cups of the cooked brown rice
Salt and pepper to taste
Vegetable oil
Pour into a pan some vegetable oil and heat on medium. Simmer the onions and peppers for 2-3 minutes. Put the salmon in the pan together with the juice and cook for 3-5 minutes. Remove the pan from the heat and add some rice to the salmon. Gently mix the rice with the chunks of salmon. Add salt and pepper.
How to pump up strong legs? – Do sit-ups! – Tips from Arnold
Published March 19, 2011 | How to pump up strong legs? It’s easy! Do squats until dark in the eyes!
SQUATS – are the best exercise for pumping the leg muscles. This I have checked by doing myself. And not just me. “Leg” workouts of Franco Colombo and Frank Zahn, as well, consisted of only squats. We were squatting to full frenzy, competing with each other with weights and number of repetitions. Here are some lessons I have learned from the trainings of those times.
Body position. With the rise from the squat body is to be kept straight. If you are pulled to bend forward, then the weight of the rod is too heavy. Your back muscles do not have enough strength to hold the body upright. What can we recommend? First, turn down the rod weight to a reasonable. Secondly, at the start make a deep breath and hold it. With a filled rib cage it is not so easy to bend. Well, third. In 2-3 trainings change into the front squats, i.e. squat, holding a barbell on your chest.
Foot position. Initially, place the foot, as you wish. The main objective of the initial phase – is a steady increase in the operating weight of squats. After a year and a half look in the mirror. If the amount is not enough for the inner thigh area, then we set foot wide. If the outside, then narrow.
To parallel? No, I have a different opinion. The beginners should squat to the floor, to develop the strength of leg muscles over the entire range of squats. I am convinced that full squats are much more effective. With regard to the advanced athletes, then they get nothing from half-squats. If to squat to parallel, then from time to time in order to break the routine of training. Squatting to parallel, you will be able to overpower the weight that is heavier than your normal working one. This unexpected shake-up will be useful to the quadriceps.
More or less? When it comes to the weight gain, then squats are needed. However, the weights are to be critical. Personally, I DID the squat of 3-4 sets with 4-8 repetitions. And between the sets, I have been resting for about 3 minutes. Nevertheless, such training is rapidly exhausting. And then I switched to 10-15 repetitions per set. This technique also gave some increase in weight, but do not do it too long. After a month and a half, once again, you have to return to heavy training.
Take it easy! If you have a sore waist, the squats, without prejudice can be replaced by squatting in the Smith simulator. At the later stage of the competitive career, I was squatting only in the Smith simulator, because I worried for the lower back. However, I did not lose in the mass of the legs. Another alternative – squats in the hack machine. By the way, I have found that hack squats better load the outside of the hips.
Supersets. In the early 70′s I needed to increase the separation of the leg muscles. I’ve reached the goal, using combined sets of leg extensions and squats, as well as super sets: squats with a barbell on my chest plus legs flexion while lying down. Each exercise had to be done till the otherworldly pain, but the result was worth it.
How to choose SPA procedure
Published March 18, 2011 | What recipes didn’t people invent to keep their youth throughout centuries: beauties of the ancient Japan made their face-packs of the nightingale guano that is rich in enzymes; seductresses of the whole world used the blood of animals, serpentine venom, ground bones. But it is much more pleasant to visit the modern SPA centre where the experience of the ancestors is combined with the scientific knowledge and technologies of these days.
Here are some traditional kinds of SPA procedures most popular nowadays.
Thalassotherapy includes all the spectrum of the procedures connected to the seawater cure. They use both the purest seawater (taken from the bosom of the sea) as a well as the seamud and seaweeds therapy (for instance, the laminaria provides an excellent lymph-drainage and fat-burning effect). The body, coated and wrapped with special covering, is treated with a hot steam for better adopting of helpful substances. Also there is a massage with little sacks filled with the salt of the Dead Sea. Their soft and warm touch relaxes tired muscles in the best way.
Balneotherapy is a mineral water treatment. It includes jet douche, circular douche, bubble bathing, underwater massage, bathing for different organs, any type of hydromassage. Primarily, these therapeutic procedures are applied for people who suffer metabolic disorder and various medical diseases. Also they can help to relax, get rid of fat deposits and make skin look better.
Alternating of hot and cold bathing, walking on the snow – a German priest Sebastian Knipe, who lived in the XIX-th century, is considered to work out the curing by water of different temperatures. The influence of the cold renders a stimulating effect. In consequence of this the blood circulation improves, as well as metabolism, and immunity becomes stronger. Due to this method in the modern SPA-centres you can see so-called “ice regions” with a mount of sparkling fluffy snow.
Mud treatment is carried out with thick deep-brown peatmud containing a great amount of organic substances, black sludge mud with the smell of hydrogen sulphide, and mud erupted from mud volcanoes. Mud and clay stimulate metabolism, possess antimicrobial effect, help to cure some skin diseases, bear beneficial complex influence upon the principal body functions. One can make a mask for certain parts or for the whole body, and one can plunge down the pool filled with fluid elastic and viscous mud.
Fangotherapy combines some procedures with the use of volcanic dust which has the property of preserving heat. Wrapping in it allied with the use of thermal waters is recommended for preventing of the locomotive system disorder, total relaxation and overcoming the stress after-effects.
Stone Therapy is a massage with hot stones, which were delivered, as a rule, from the slopes of volcanoes. These stones have extra density and excess content of iron and magnesium whereupon they can keep warm for a long time. Therefore such a massage improves blood circulation, opens skin pores, stimulates fluids excretion, release from muscles pain.