One of the very frequent questions to coaches is: ‘How much before and after training should I eat, and what should I eat?’. If you’ve ever experienced reluctance on the training or hard to kept concentrate, maybe I can help with these few guidelines.

We need to consume 2.5 to 3 hours before training, the meal should be of foods with digestible protein and complex carbohydrate. It would be like chicken, turkey meat, fish + potatoes / rice (carbohydrates) + salad without oil (if it is training the afternoon or evening) or e.g. Müesli with low fat yogurt (if training in the morning). Each meal should be consumed slowly and moderately, because then physiological mechanisms to time, say the center of famine: ‘This quantity is sufficient for us,’ while the speed of eating and mechanisms it is often minatory to the speed of swallowing. The consequences are heavy feeling in the belly and, of course, the impossibility of doing any physical activity. Avoid fruit before training. Fruits can cause unpleasant feeling of flatulence during training.

After the training, it is necessary to compensate for the lost of glycogen amount in muscle(a buttocks are big consumers of energy, that is what it is more active muscular mass, and greater intensity). So it’s an opportunity for a piece of chocolate, banana, or peach. Muscles need glycogen is so high that all that you eat goes directly into the muscles, not in subcutaneous adipose tissue. But don’t eat too much sweet!

Up to two hours after the training, you should be re-eat a balanced meal, which now may contain more difficult digestible foods(such as legumes, veal, beef, swine, eggs …).

The biggest mistake what recreational exerciser do is starvation after training. As we have said, the muscles are big consumers. After the training they are in state of catabolism or ”disintegration”. Providing nutrients substances give them the possibility of regeneration. If the muscle does not regenerates, it collapses, and thus reduce the consumption and the level and metabolism. Long term results are not achieved by starving, but planned long-term training and gradual harmonization of food habits.

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An hour of aerobic start with light and very simple exercises so that engine system, but also central nervous system adapt for efforts that are coming.

At every kind of learning there is a rule of progress, and at aerobics we ”learn” our body how to be stronger, more enduring, healthier and how how to spend surplus of unwanted substances in the body. In order to avoid shock of internal organs and possible injuries of muscles, it is necessary to warm-up, and stretch with light and simple exercises. Besides, imagine that your heart from normal frequency of 70-80 beats per minute, abruptly accelerated to 140 (average of aerobic training) or at 170 beats per minute(cardio training) or on even more?…

And a car when you start the engine you leave him to work rancid, and then after few minutes you start to drive him. Same thing is with your body. I’m giving this comparing of a body and car because people better understand why is important to warm-up and eat healthy.

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Production of protein moving from raw materials. The current, most processed protein isolate is also a core material, and even he does not have maximum concentration-barely reaches the limit below 93%. We should know that one protein powder has two states, moisture can be removed with drying and thus gets concentrat (gets labeled “dry basis”-dry matter). It is not usual state of powder, because in their natural form, outside the laboratory, always contains 5% moisture.

In last time pragmatic companies with their marketing give label that instructs that on dry basis and so they get 5 or 6 extra percents. The real example is WTI-98, I seeing this mark much more often, but it’s not real! We are still talking about proteins without processing and flavor. We should add that is more popular instant mode, so for now solvable proteins should add certain substances, which took off a few percent of the percent protein.

Well, the most richest sources of proteins are 90%, but biggest part of bodybuilding product are not isolates, but they hold concentrat (have less percent, a maximum of 80-82%), eventually they are in instant mode.

Now the next thing is adding flavor and improving of protein condition (fullness of the taste!) Of course, in interest of enjoying in this products, you must add flavor, and with that a certain amount of carbohydrate and/or fat inevitably come in product, because they are used like e.g. cocoa, maltodekstrin and the like. For the fullness of shake, density, creating less foam, add to such substances which are used to improve the composition of protein shake. I want to add that some companies are trying to put in their products as less is possible of these substances so they won’t have any nutrition value.

In a word, after instantiating or fixing the fullness composition, the product can be a maximum of 80%. The best example is 90% Whey best, which contains the basic protein substance, whose percentage of protein in the product amounts to about 80%. Much of the average nutrients of a protein contains 66-75% of the masses. Nevertheless, more could be the perfect product, but if you let the company writes on its product higher percentage of protein than this, then it is not true information and sets the questionable credibility of the entire company.

Products that do not contain suspicious carbohydrate and fats

If a product is added to taste, then they will immediately its content of carbohydrates, fats and so-be significantly above zero. It was in the clear protein, if you eliminate the possibility, and one has the other. This is at most chocolate products, since it is their content cocoa between 5-10%, which of course includes as a carbohydrate and fats. You must always pay attention to the content of carbohydrates and fats marked on the label, because if these are too low or listed value is zero, while the percentage of protein mass is too high, then this product is not what is written on it!
Unfortunately, quality proteins have a price, but it is worth it.

Which To Chose?

Since the source of protein, athletes and bodybuilders the best is whey protein. Physiological, it is the most anabolic protein and the best food for the muscles in the critical moments.
Since the training after almost obligatory to bring the food in liquid form-shake, it’s most desirable impact of whey protein, milk or whey is the only type of protein that you almost can’t enter with everyday nutrition and therefore we recommended the taking through supplements.

 
The best raw materials are protected Licenses
We should know that if you let the company uses high quality raw materials, proteins, or else what their name is protected by license must be on the product label. Its omission would be stupid because he is a guarantee of quality and proof Continuous quality control of products in order to preserve the name. Specifically,if they violate regular control of the products they will lose their license.

Products that are labeled license are mostly renowned American manufacturers supplements, and from there to European distinguishes Aminostar Czech company that licensed their names has clearly highlighted on each its product.

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Performance

Begin a practice as a classic thrust with barbell. The difference with this kind of thrust, in the fact that once you raise weight in front of the head, lower weight behind the head and only to the level of head lice.

 
After you’ve done, push weight again and lower it in front - that counts as one repetition! Imagine the practice as an alternate performance of the front thrust and thrust with barbell behind the neck.

Breathe when lifting, and inhale during lowering weight.

Tip:

In order to make a practice more intense, raise bar ONLY what is needed to move it over the top of the head and down behind (only to the level of ears).
With this kind of performance,you will set constant stress on the shoulder and unload at the same time triceps. So your deltoid will get a new form of “torture” that are not yet accustomed, you will shock them, and make a new growth!

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You sat long in front of computer, you need effective solution which will help your most numbed part of the body-neck?
Here are couple of exercise that will help you solve the problem:
Sit upright in chair, feet must be on ground, and back comfortably accumbent.
The head is the extension of spine-it’s not slant not left or right, forward or back.

Very gently and gingerly approach right ear, right shoulder, if you feel pain or uncomfortable, go back to the point where he is stretching any pleasant. Location keep 6 seconds. Return head again in the middle position and repeat the practice under the second shoulder.

Raise the shoulders up, while you can not do that to you shoulders sticking his head, and that you have the ‘disappeared’ neck. Keeping the site listed 6 seconds, and then suddenly relax the shoulders. Repeat several times a practice.

And finally, raise their hands above their heads, elbows shall be prone and cross, a palm shall be siksikin on hand. Relax head and hands and stretch more in the air.

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You Need Challenge? Want To Shock Your Muscle?
Try this routine that combines various principles of Poliguina, to the Arnolda!

Your Challenge

It consists in the fact that the training chest and back is perform together, and consists of just one exercise for each group.

Your Goal

The goal is to make every exercise a total of 100 alternating repetition them.

Use stop-watch and measure how much time is necessary to reach the hundred repetition, and next time try to shorten that time.

Exercises On Loom

Use really wide grip (if you have a choice) and sink down until you biceps and forearm do not touch. (Do not run a useless half repeats). Then pause for a second and explode to up.

Knuckle With Parallel Grip

Use parallel pulls for knuckle (usually located in the middle of crossover devices, or within device). So from pending position, raise yourself, the second pause in the upper part and then slowly down until your hands are not prone to the end.

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Professional competitor of the IFBB federation, was found dead yesterday in place of Plano, Texas. Amanda Savell was successful female bodybuilder, she competed in the figure category.
Yesterday morning, she was found dead, according to a police report, she was probably killed with one shot from pistols to her head. Report is that Amanda was killed along with David Jacobsom. The police found the two bodies in Jacobsovom home in Texas.
Savell was thirty years ago.
Jacobs, 35, was accused for selling steroids to numerous professional players of the NFL (American football).

 In May this year,it is tentatively punished for three years, because of international selling steroids.
Amanda Savell was one of the excellent figures competitors, and after that she has become professional finishing 2005 NPC USA Bodybuilding, Fitness and Figure Championships.
Twice won the European Super Show, 2005-2006-and the International Figure 2007, she finished second.

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I have known that I have a lot easier way to keep my muscle mass with low level of body fat, if I perform cardiac exercises during the year.
And when I thought that they lead to overtraining them, I worked exclusively only a couple of weeks before the competition. Through experience I found that this is not the truth, namely, thirty minutes after aerobic activities begin to dissipate the body’s fat reserves, which allows me to increase calories, and thereby also keep high metabolism, and that allows me to keep greater muscle mass prior to the competition with the minimum percentage of Fat!

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When you are looking body structure and symmetry of body muscle group you probably look shoulders. Strong shoulders noticeable from all angels, shoulders are visual reference for the establishment of so much desired V body structure. Even if you are not competing bodybuilder, shoulders are still of great importance, if in any terms, then in esthetic ways! Without broad shoulders there is chance that other devolved body muscles stay unnoticed. If you don’t want that, keep reading.

Basic shoulders exercise you can find here. You can use these shock strategies for faster and better results.

Shock The System      

These shock exercise will help your shoulders become stronger and more visible.
Don’t use all shock strategies at once, but when you select one shock strategy give here time of two or three weeks so you could actually see results.
Changing this strategies from time to time, your muscles will be forces to grow because of your changes. Even if you have strong and big shoulders, these strategies will give power to your shoulders.

Shock 1

Work on your shoulders after two day of rest. Working on your weaker muscle after a longer break, it will help you to raise intensity of training, and thereupon a growth of your shoulders.

Shock 2

work on your shoulders on first exercise. Regardless of how many muscle group you are doing at same day, shoulders must be inevitable first if you want rapid growth!

Shock 3

Exercise your shoulders two times a week, but decrease the volume. Bodybuilders often train one muscle group only once a week and that is not a bad approach, but to get in shape burned-in muscle group, they exercise it twice a week. But still be careful with volume of exercising so you avoid possible overtraining.

Shock 4

Establish what better mind-muscle link. If you are more concreted on performing the exercise during the workout the better connection you will establish in mind-muscle link and encourage growth.

Hint:

Never think that the weight of build, but focus on stretching and arms how they lifting, you must feel the muscle, feel the pain then you know that you are doing it right. No pain no gain. Simple

Shock 5

Use a bigger weight and reduced the number of repetitions. Relatively bigger weight better stimulate growth in comparison with the small weights. Once you’ve established a good mind-muscle link perform 6-8 repetition.

Shock 6

Use less break between series. Bodybuilders sin too often rest between series, therefore, reduce the rest to about one minute between all series. Perhaps you won’t be capable of raising the same weight as before, but overall stimulation will be greater than before.

Shock 7

Focus to adequate food before training. 
Eat copious breakfast and drink more water in time before training, and drink shake composed of protein and carbohydrate and 5-10 grams glutamine immediately before training.

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