Glutamine – the most important amino acid for bodybuilders
Published August 15, 2011 | 
Glutamine – the most important amino acid for bodybuilders
For tens of years, the scientists have marveled at the variety of functions and possible of application of various amino acid drugs. Since the early eighties the bodybuilders also “played” with these building blocks, trying to gain more muscle mass. With the passage of time there came and went a lot of amino acid drugs and more recently glutamine has become especially popular and not by accident. Glutamine, if I may say so is the mother of all amino acids.
Technically speaking, glutamine is not among the “essential” amino acids. It can be synthesized in the body from some other amino acids – glutamic acid, valine and isoleucine. But during disease and stress (weight lifting is also a stress), some parts of the body need so much glutamine that the body cannot cope with it. In such cases the glutamine drugs come to the aid. In fact, many European hospitals glutamine is prescribed in addition to a course of treatment for the patients suffering from stress or trauma (post-surgery, burns, various diseases etc.). The studies show that such use of as it has a strong anti-catabolic effect.
Definitely, our body uses a lot of glutamine during the day. For example, glutamine is required in large quantities to maintain the proper functioning of the immune system, kidneys, pancreas, gall bladder and liver. Glutamine also serves an important function in transporting the nitrogen, it removes ammonia from certain parts of the body (brain and lungs, in particular) and carries it to the others (kidney and intestine). In addition, glutamine is used as feedstock for a powerful natural antioxidant – glutathione (it is obtained from glutamine, cysteine and glycine). It is also believed that glutamine is important for proper digestion of muscle glycogen, although I honestly do not understand why it is so. I do not believe that this is because glutamine improves the insulin release and I do not think that it is converted to the amino acid that can bind glucose, like alanine.
In addition to all the pleasant things, glutamine is among the few amino acids, which cause the extra release of the growth hormone, in fact, two grams of glutamine taken orally, cause a fourfold elevation of the growth hormone. Ii is still uncertain whether it is good or bad, but it certainly has not hurt anyone. I could go on and on, but to bring some up, I can only say that this amino acid is needed by the body in large quantities for a number of important functions, including the proper muscle metabolism.
How to make the body produce more hormones
Published August 15, 2011 | How to make the body produce more hormones.
Do you know what makes the muscles grow? Correctly, anabolic hormones. Let’s enumerate them: testosterone, insulin, IGF-1 and the growth hormone (GH). So, in terms of any medic training with “iron” – is a laborious method of influence on the own hormonal system, in order to “squeeze out” of it as much as possible of the “growth” hormones. Actually, it is like this. Meanwhile, the exercises are not the only way to spur the job of the hormonal glands. There are other methods. In particular, a special diet, nutritional supplements and restful sleep. If you bring together all of these “growth factors”, the gain of the muscle mass, of course, will be of a greater speed.
TESTOSTERONE. This hormone has the biggest “growth” potential. As estimated by the physiologist Gyundela, testosterone provides at least 2 / 3 of the whole muscle growth. The only problem is that its secretion is influenced by a lot of factors, and all for the worse. It includes poor nutrition, rhythm disturbance “sleep- vigil”, nerve overloads, psychological stresses, unhealthy environment, unsuccessful genetics, etc. How to increase the secretion of testosterone? It is very simple – eat more fat! The secret is that fats are the direct raw material for the “production” of testosterone. And do not even think to object! All this is for thousand times verified and double checked by the science! It was accurately determined that the peak content of his native testosterone the builder has at 30% of fat in his diet. And if he was not very lucky with genetics, then there is a reason to add another 10%! Experts advise: a minimum of fat in the traditional dishes, but in the morning you drink a couple tablespoons of flax or hemp oil. Plus, buy at a pharmacy the capsule with fat omega-3 and twice a week “eat” a portion of fairly fat salmon. And do not even look in the direction of fish canned in oil. The oil there is not “fishy”, but the cheapest, refined.
GROWTH HORMONE (GH). This hormone is a brutal thing in the sense of anabolism. Just recall how adolescents are growing: a month or two and they are different. The pumpers, injecting the GH confirm: “Digs” And very much! “. Maybe you should stick to injections? I think no! The Growth hormone does not select but enlarges everything. Yes, you will gain muscles, but together with your cartilages. What is the conclusion? It is better to “stick” to the natural methods: the organism does not hurt itself. The most remarkable is to have a good sleep. The most productive way is to sleep during the day just for an hour. To managed the one-time release of GH.
The second way is to take amino-stimulants. In the first place here is the company of arginine with lysine. The similar effect has the amino acid ornithine. But it’s not a powerful one and does not immediately work, while it is highly desirable the parenteral mode of taking the medications. The restriction of carbohydrates in the diet helps to build the peaks in GH in the blood during the day.
The insulin-like growth factor-1 (IGF-1). This hormone is not so well understood by the science; however, there is real evidence that speaking about the anabolic effect of IGF-1 it is much greater than of testosterone. While the hormone is not under the anti-doping bans its supplements are widely sold around the world. And here are much more useful the healthful methods of stimulating the secretion of IGF-1 by nutrition. The peak hormone secretion is observed at taking 2 grams of protein per kilogram of your own weight. It is better if the protein is of animals: milk, eggs, chicken, beef and fish. An excellent source of protein is a whey protein powder. However, it is better not to overtake the protein. Excess protein is poisonous for the body. Liver and kidney are suffering from this and more than that there is observed the reduction in the testosterone release.
How not to risk pumping the press?
Published August 14, 2011 | How not to risk pumping the press?
Do you want a flat, tight stomach? And what do you do for this? Earnestly pumping the press? Do you know that it is dangerous? Yes, in concert with the abdominal muscles in the deep of the pelvis work your hips flexor muscles. These are short, powerful muscles, that after training suffer the same as all the other. They raise the tone, become thicker and shorter. Unfortunately, reducing of their length is not planned by nature and leads to deformation of the pelvic bones. Moreover, the higher the training experience, the stronger is this deformation. It produces sharp pains in the pelvis, extending to the waist. Over the years, the pain becomes so unbearable that sometimes does not allow sleeping.
I offer you a completely secure method of pumping the press on an unstable footing and even applying the principles of Pilates. Say, Pilates, what for, as its system aims only to develop flexibility? The fact is that mobility of the joints and tone of the muscular system are related. Subject to the flexible joints the muscles increase their force faster!
So, if you want to find a narrow waist, without wasting your time for nothing, you need flexible hips and waist! Well, what about the unstable footing? The secret is simple! Under the outer layer of the muscles there is a layer of internal ones, which are responsible for the balance of the body. They wrap around the internal organs and provide for them a sort of a supportive corset. That is why the width of your waist is primarily dependent on the internal rather than external muscles. At the unstable footing the internal muscles are working at all! It turns out that you are killing two birds: pumping two muscle layers! As far as the strength, exercises on the unstable footing raise it no worse.
The technique, which I describe, is efficient because it develops flexibility, coordination and strength simultaneously.
The modern training systems teach you to “bomb” the muscle, including the press, with 3-4 exercises of 2-4 sets. Meanwhile, there is another approach. Make just one exercise, but let it be a lot of sets – 8-10! This is the technique that I advise you: only one exercise, but with no less than eight sets.
ON ONE LEG!
Lay with your waist at the “crown” of a large inflatable ball. Dissolve your hands in part, as I do in the picture. Place your feet wide. Your soles are on the floor with the entire surface. Well, now take off the floor one leg and put its ankle on the other knee. Hard! You bet! Keep your balance! When the body position is sustained, slowly “slide” down the ball, achieving the limit of bending of the waist.
Freeze in the lower position! Right for a minute! Slowly rise to the starting position and change the sole. Do 2-3 repetitions on each leg. This will be one set. Keep in mind that these sets are to be not less than eight!
What are the benefits of this exercise? Here you do not bend your hips, so, the hip flexors are unemployed. Meanwhile, the exercise effects all the abdominal muscles, including the deep! Believe me, after 2-3 weeks your waist is sure to become slimmer!