Monthly Archives: October 2015

FAT BURNING DURING RUNNING

Running is the most common and most popular form of physical activity that we practice just to be physically active but also remove the fat and lose weight. There are many doubts about the effectiveness for this physical activity on the body and also for losing fat. These concerns and some interesting questions will be answered below.

Boston_Marathon_4

Running as a form of physical activity can be practiced almost everywhere and with all weather conditions. When the temperatures is low, it is not recommended to run outside, although there are those people who do not mind. Running on the treadmill at the fitness center or in the house, is it ideal. It is all about which way is best, what intensity is necessary, how long should we run to fat burning as effective as possible, provide arguments for the example:

Half-hour training at low intensity loads, in which the heart rate is 50% of your maximum heart rate, burning a total of approximately 250 Kcal. If we know that the source of 90% energy is from fat, it means that we have burned 250 calories from fat. If, however, the training workload where your pulse is 75% of maximal, use up to half an hour in total 447 calories. Since, energy source is 60% of the fat will burn 268 calories from fat.

The conclusion is that, if you running fast you will burn more fat, beginners will not be able to maintain a high intensity training due to lack of training and lack of fitness. In addition to a reduction of the length of training and increasing the intensity increases, the possibility of injury due to the great efforts. All this shows mean FOR BURNING FAT RUNNING SLOW AND LONG. The intensity should be at a distance of 50% to 65% of your maximum heart rate, which is the slow pace of running or jogging.

Maximum fat oxidation occurs with exercise intensity of 65% VO2max (maximal oxygen consumption, maximal aerobic capacity). Increased fat burning starts only after 20 minutes of running.

For fat loss, best way is combination running with other exercises. Running is a catabolic process so you loose fat, but you lose muscle mass and nutrients important for the body. Belt for running and sweating, have no bearing on the melting fat. They only cause unnecessary sweating, loss of fluids and increasing temperatures. The amount of sweat has little to do with energy. Sweating depends on other factors such as external temperature, humidity, lack of fitness, degree of obesity, clothing, types of work from doing.

Each, hard work and effort will be certainly useful, you just have to follow the rules and follow guidelines that are already well down the years studied and tested. Any sudden and rapid changes in your body, including losing weight, will eventually affect and cause negative consequences to a function in your body. Gradual progress will be much healthier, and later with a long-term result.

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SAGOREVANJE MASTI PRI TRČANJU

Trčanje je najčešći i najpopularniji oblik fizičke aktivnosti, koji se primenjuje kako bi jednostavno bili fizički aktivni ali i ujedno skinuli masne naslage i izgubili kilograme. Postoje razne nedoumice oko efikasnosti ove fizičke aktivnosti, na organizam i samo gubljenje masti. Na ove nedoumice i još neka zanimljiva pitanja ćemo odgovoriti u narednom tekstu.

improve VO2 max 460

Trčanje kao vid fizičke aktivnosti može se upražnjavati gotovo svuda i uvek. Kada su temperature niske ne preporučije se, mada postoje i oni kojima to ne smeta. Trčanje na traci u fitnes centrima ili kući može se obavljati u uslovima koji su idealni za ovu vrstu fizičke aktivnosti. O tome na koji način je najbolje, kakav intenzitet je neophodan, koliko dugo treba da trčimo, da bi topljenje masti bilo što efikasnije, obrazložićemo kroz primer:

Polučasovni trening pri niskom intenzitetu opterećenja, kod kojeg je srčani puls na 50% od vašeg maksimalnog pulsa, sagoreva ukupno odprilike 250 Kcal. Ako znamo da je izvor te energije 90% od masti, to znači da smo sagoreli 250 kalorija iz masti. Ako, međutim, trenirate na opterećenju gde je vaš puls 75% od maskimalnog, potrošićete za tih pola sata ukupno 447 kalorija. Pošto je tada izvor energije 60% od masti, sagorećete 268 kalorija iz masti.

Zaključak je da, i ako brzo trčanje sagoreva više masti, početnici neće uspeti da održe visok intenzitet treninga zbog neutreniranosti i manjka kondicije. Pored skraćivanja dužine treninga i povećanjem intenziteta, povećava se i mogućnost povrede usled velikih napora. Sve ovo govori o tome da ZA MRŠAVLJENJE I SKIDANJE MASNIH NASLAGA TRČITE SPORO I DUGO. Intenzitet treba da bude u razmaku od 50% do 65% vašeg maksimalnog srčanog pulsa, što predstavlja lagan tempo trčanja ili džoging.

Maksimalna oksidacija masti javlja se pri vežbanju intenziteta od oko 65% VO2max ( maksimalna potrošnja kiseonika, maksimalni aerobni kapacitet ). Povećano sagorevanje masti počinje tek nakon 20 minuta trčanja.

Za skidanje masnih naslaga najbolje je kombinovati kardio trening sa ostalim vežbama. Trčanje je KATABOLIČKI PROCES tako da se skidaju masne naslage ali se i gubi mišićna masa i nutritijenti značajni za organizam. Pojas za trčanje ili vruće pantaloine, nemaju nikakav značaj kod topljenja masti. Njima se samo izaziva bespotrebno znojenje, gubljenje tečnosti i povećanje temperature. Količina znojenja nema mnogo veze sa potrošnjom energije. Znojenje zavisi od drugih faktora kao što je spoljna temperatura, vlažnost vazduha, nedostatak kondicije, stepen  gojaznosti, odeće, vrste rada koji obavljaš.

Svaki trud i napor će se sigurno isplatiit, samo trebate da se pridržavate pravila i pratite smernice koje su već niz godina dobro izučavane i proverene. Svaka nagla i brza promena na vašem telu, pa tako i gubljenje kilograma, će se nakon nekog vremena odraziti i izazvati negativne posledice na neku funkciju u vašem organizmu. Postepen napredak će biti daleko zdraviji, a kasnije i rezultat dugoročniji.

FUNCTIONAL TRAINING

Classical forms of training in the gym more and more becoming extinct, unless you are bodybuilder, preference is given various combinations of cardio, circular, functional training … Today we explore the concept of functional training and give some examples of exercises and way of performing.

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The roots of functional training come from the application of rehabilitation. Therapists use this form of rehabilitation to restore the regularity of certain movements in patients, the name functional is because they were used to install the proper and independent movement that before was irregular in the midst of an injury or surgery. They were movements that were used in everyday life, movements that have a function in everyday activities. So in sport we doing some part of exercise and movements which are typical for a particular action that is constantly practiced in a particular sport or physical activity.

The benefits of functional training is better joint mobility and stability of the whole body. Improving these factors reduce the possibility of misconduct. Although the machines at the gym seem safer, they actually limit the degree of movement and thus do not involve stabilize muscle of movement, but only a certain muscle that is rightly triggered. As a result, it takes a lot of time to strengthen all the muscles, which is not the case with functional exercises where they require a lot of different and large muscle groups.

Basics of functional training. Choose a couple of exercises from 2 to 8, it represents a one circle in training. Training should have from 2 to 4 laps. The exercises are performed with the shortest breaks, and between parts of the training is pause of 2 to 6 minutes. Pause can be active, skipping rope, running or something else. The number of repetitions of exercises can be fixed and may be limited in time, Ex. 4 exercise, each running 30 seconds submaximal intensity followed by a break of 4 minutes and moving into a new round. In essence, combine themselves but by following these guidelines.

Examples of exercises

PLYOMETRIC PULLUP PUSHUP

CLEAN AND PRESS

JUMPING SQUAT ON STEPPER

DECK SQUAT

Very important thing is to determine the intensity of training to withstand the whole session and not interrupted in half because you increase the intensity from the beginning. Also, pulse and control over the belt and hours or simply checking on artery on the neck, should be frequent during breaks. Functional training requires high endurance and strength, it also features the upgraded and improved.

Equipment used in functional training may be different, but I can run and exercise without apparatus. About them we have been already discussed in this Text: TOP 5 PROPS FOR FUNCTIONAL TRAINING

FUNKCIONALNI TRENING

Klasični oblici treninga u teretanama sve više i više izumiru, sem ako ste bodybilder. Prednost se daje raznim kombinacijama kardio, kružnih, funkcionalnih treninga… Danas ćemo obraditi temu Funkcionalni Trening i dati neke primere vežbi i načine izvođenja.

crossfit-functional

Koreni funkcionalnog treninga potiču od primene rehabilitacije. Terapeuti koriste ovaj oblik rehabilitacije kako bi povratili pravilnost određenih pokreta kod pacijenata, oduta i naziv funkcionalni zato što su se koristili da bi se ugradio pravilan i nezavistan pokret koji je predhotno bio nepravilan, usred neke povrede ili operacije. Radili su se pokreti koji su se koristili u svakodnevnom zivotu tj. koji imaju neku funkciju u svakodnevnim aktivnostima. Izvode se pokreti i predvežbe koji su karakteristični za određenu radnju koja se stalno upražnjava u određenom sportu ili fizičkoj aktivnosti.

Benefit funkcionalnog treninga je bolja pokretljivost zglobova i stabilnost celog tela. Poboljšanje ovih faktora smanjuje mogućnost povrede. Iako mašine u teretani izgledaju sigurnije, one zapravo ograničavaju stepen kretanja i time ne uključuju mišice stabilaizatore pokreta, već samo određeni mišić koji se spravom aktivira. Usled toga potrebno je puno vremena da bi svi mišići ojačali, što nije slučaj sa funkcionalnim vežbama gde se angažuje veliki broj mišićnih grupa.

Osnove funkcionalnog treninga. Izaberite par vežbi od 2 do 8 što predstavlja jedan krug. U treningu treba da imate od 2 do 4 kruga. Vežbe se izvode sa što kraćim pauzama, a između delova treninga tj. dva kruga, pauza je od 2 do 6 minuta. Pauza može biti i aktivna, preskakanje vijače, trčanje ili nešto drugo. Broj ponavljanja vežbi može biti fiksiran a može biti i ograničen vremenom. Npr 4 vežbe svaka se izvodi 30 sekundi submaksimalnim intenzitetom nakon kojih sledi pauza od 4 minuta i kreće se u novi krug. U suštini kombinujte sami ali se držite ovih smernica.

Primeri vežbi.

PLYOMETRIC PULLUP PUSHUP

CLEAN AND PRESS

JUMPING SQUAT ON STEPPER

DECK SQUAT

Bitno je da odredite intenzitet treninga kako bi izdržali ceo trening, a ne prekinuli na pola, kao posledicu intenzivnog početka. Merenje pulsa i kontrola preko pojasa i sata ili jednostavnim proveravanjem na karatoidnoj arteriji na vratu, treba da bude učestalo tokom pauza. Funkcionalni trening zahteva visoku izdržljivost i snagu. Njime se i same karakteristike unapređuju i poboljšavaju.

Rekviziti koji se koriste kod funkcionalnih treninga mogu biti različiti, a mogu se izvoditi vežbe i bez rekvizita. O rekvizitima smo već pisali u ovom textu: 5 NAJBOLJIH REKVIZITA ZA FUNKCIONALNI TRENING

VISCERAL FAT

We are meeting with various terms that are related to health and exercise, this is perhaps one of the most important. Visceral fat or more qualified organic intra – abdominal fat. In the following process it will be explained.

VISCERAL FAT also known as organic or intra – abdominal fat tissue lies deep within the abdomen, surrounding the vital organs (liver, heart, kidneys …) as opposed to subcutaneous adipose tissue located just below the skin and intramuscular fat tissue that is deployed within the skeletal muscle. More fat than in any other part of the body, and even more than obesity overall, intra-abdominal or visceral fat has been associated with the deleterious effects on human health. The main negative effect of the lower sensitivity to insulin, a hormone that helps glucose to enter the body’s cells. Biologists put visceral obesity in a group with other, more obvious physiological abnormalities which include – high triglycerides, high blood pressure, high blood sugar and low HDL (good cholesterol) under a single term – metabolic syndrome. People with this problem are at increased risk for cardiovascular disease and diabetes type 2 diabetes.

Internal fat is the most dangerous fat that can be found in our bodies and in comparison with the other two species (subcutaneous and intramuscular) this fat is the hardest for removal. Nevertheless, the majority of people have never even heard of viseralno fat. To make matters worse, most doctors do not check regularly waist of their patients, which is the main indicator visceral obesity. Many men mistakenly think that their excess fat on the abdomen, just ugly and not dangerous.

visceral-fat2

Abdominal region is a haven of another type of fat that lies outside the abdominal wall, just below the skin. This subcutaneous peripheral fat, tends to be soft and flabby. There are two “sections” deep which is considered as well as for visceral fat that has negative effects on health and the shallow layer, which is considered to be harmless to health.

Internal fat is that it gives the appearance of “expelled” or as some people call beer belly. It dramatically increases the risk of various heart diseases, diabetes, high blood pressure … Among the deposits of fat, visceral fat is the most active, and mobilize substances secreted in the greatest quantities. Relieves a lot of fatty acids (products of degradation of fats) in the bloodstream. As people age or become obese, some of the cells of visceral fat mature and become large, lazy and dysfunctional. As people continue to eat and how fat deposits increase, some cells become crowded and crumbling.

Fat is now considered active, complex endocrine organ, such as pancreas. In other words, there is much more about your fat around the waist, than scales and mirrors show.

How to get rid of fat on your stomach?

There is no quick solution but, if you select various potentially dangerous and painful invasive medical procedures. Visceral and subcutaneous tissue as two different bodies, each with its own separate functions. Underestimating these differences gives very disappointing results in an attempt to improve the metabolic state of the patient through liposuction. I know from experience that clients who were patient with training and proper nutrition, they quickly after surgery and liposuction came to the state before the operation. When surgeons removed a large amount of abdominal fat – in some cases up to 10 kg – patients do not have any improvement in terms of insulin sensitivity. The fat that liposuction is actually draws subcutaneous fat and hence harmless.

There are no pills to lose weight or magical preparations which will by themselves do to get rid of fat. Performing exercises for the stomach also has nothing to do with removing the fat that covers the belly. Remember, fat on the stomach of stored energy. If you managed to get rid of the fat you need to burn more energy (calories) than you consume. There are a few basic principles when it comes to diet and weight loss, and all proceeds from the simple logic that need to eat fewer calories than you burn. The only real way to secure a healthy and lose your internal abdominal fat is to combine a sound nutritious diet that is full of unprocessed natural foods with a professionally designed exercise program that stimulates the necessary hormonal and metabolic responses in your body naturally and healthy. In the end the most important thing is to be very persistent. To lose deposits in the waist, right diet and training should become part of you, not something you do when you remember that when you have time.

six-pack

So if you want to observe the quality of your life and to save yourself, then a reduction of abdominal fat should be one of your top priorities!

VISCERALNA MAST

Susrećemo se sa raznim terminima koji su vezani za zdravlje i vežbanje, ovo je možda i jedan od najbitnijih. Visceralno salo ili stručnije ORGANSKO UNUTAR – ABDOMINALNO MASNO TKIVO. U narednom tekstu obrađujemo ovu temu.

VISERALNO SALO takođe poznato kao organsko ili unutar – abdominalno masno tkivo, leži duboko unutar abdomena, okružujući vitalne organe ( jetra, srce, bubrezi…) za razliku od potkožnog masnog tkiva koje se nalazi  odmah ispod kože  I intramuskularnog masnog tkiva koje je razmešteno unutar skeletnih mišića. Više nego mast u bilo kom drugom delu tela, pa čak I više nego ukupna gojaznost, unutar-abdominalna ili visceralna mast je dovedena u vezu  sa pogubnim efektima po zdravlje ljudi. Glavni negativni efekat je manja osetljivost na insulin, hormone koji pomažu glukozi da uđe u telesne ćelije. Biolozi stavljaju viseralnu gojaznost u grupu sa drugim, mnogo više očiglednim fiziološkim abnormalnostima gde spadaju – visoki trigliceridi, visok krvni pritisak, visok nivo šećera u krvi I nizak HDL ( dobar holesterol ) pod jednim terminom – METABOLIČKI SINDROM. Ljudi sa ovim problemom su pod povećanim rizikom za kardiovaskularna oboljenja I dijabetes tipa 2.

visceral-fat2

Unutrašnje salo je najopasnija mast koja se može naći u našem telu I u poređenju sa druge dve vrste (potkožno I intramuskularno ) ovo salo je najteže za otklanjanje. I pored toga, najveći deo ljudi nikad nije ni čuo za viseralno salo. Da stvar bude još gora, većina lekara ne proverava redovno obim struka svojih pacijenata, što je glavni pokazatelj viceralne gojaznosti. Mnogi muškarci greškom misle da su njihove suvišne masne naslage na stomaku samo ružne a ne i opasne.

Abdomonalna regija je utočište još jednoj vrsti sala koja leži van abdominalnog zida, odmah ispod kože. Ova potkožna, periferna mast, ima tendenciju da bude mekana I mlitava. Ima dva “odeljka”, dublji za koji se smatra, kao I viseralno salo,  da ima negativne efekte po zdravlje i plitki sloj za koji se smatra da je bezopasan po zdravlje.

Unutrašnje salo je to koje vam daje taj izgled “izbačenog” ili kako ga ljudi zovu pivskog stomaka. Ono drastično povećava rizik od različitih srčanih oboljenja, dijabetesa, visokog krvnog pritiska… Među depozitima masti, viseralno salo je najaktivnije, luči I mobiliše supstance u najvećoj količini. Oslobađa puno masnih kiselina ( produkti razgradnje masti ) u krvotok. Kako ljudi stare ili postaju gojazniji, neke od ćelija visceralnog sala sazrevaju I postaju velike, lenje I disfunkcionalne. Kako ljudi nastavljaju da jedu I kako se naslage sala uvećavaju, neke ćelije postaju prepunjene I pucaju.

Mast se sada smatra aktivnim, kompleksnim endokrinim organom, kao što je pancreas. Drugim rečima, ima tu mnogo više toga u vezi  sa vašim salom oko struka, nego što vaga I ogledalo pokazuju.

Kako se osloboditi masnih naslaga na stomaku?

Ne postoji brzo rešenje osim, ako ne izaberete različite potencijalno opasne I bolne invazivne medicinske zahvate. Visceralno I potkožno tkivo su kao dva različita organa, svaki sa svojim zasebnim funkcijama. Potcenjivanje ove razlike daje veoma razočaravajuće rezultate u pokušaju da se pacijentu unapredi metaboličko stanje kroz liposukciju. Iz iskustva znam da klijenti koji nisu bili strpljivi sa treninzima i pravilnom ishranom, brzo su posle operativnih zahvata i liposukcije došli do stanja pre operacije. Kada hirurzi izvade velike količine abdominalnog sala – u nekim slučajevima I 10 kg – pacijenti nemaju nikakvo poboljšanje po pitanju insulinske osetljivosti. Mast koja se liposukcijom izvlači je zapravo potkožna mast I odatle bezopasna.

Ne postoje ni pilule za gubljenje težine ili magični preparati koji će sami od sebe učiniti da se oslobodite masnih naslaga. Izvođenje vežbi za stomak takođe nema nikakve veze sa uklanjanjem sala koje taj stomak prekriva. Zapamtite, salo na stomaku je skladištena energija. Da biste uspeli da se oslobodite tog sala potrebno je da sagorevate više energije ( kalorija ) nego što unosite. Postoji nekoliko osnovnih principa kad se radi o ishrani I gubljenju težine, a sve polazi od proste logike da je potrebno da unosite manje kalorija nego što ih trošite. Jedini pravi način da sigurno I zdravo izgubite vaše abdominalno unutrašnje salo jeste da kombinujete zdravu hranjivu dijetu koja je puna ne prerađene prirodne hrane sa nekim profesionalno dizajniranim programom za vežbanje koji stimuliše neophodne hormonske I metaboličke odgovore u vašem telu prirodno I zdravo. Na kraju najvažnije od svega je da budete vrlo uporni. Kako biste izgubili naslage u predelu struka, ispravna ishrana I trening treba da postanu deo vaš, a ne nesto što radite kad se setite odnosno kad imate vremena.

six-pack

Prema tome ukoliko želite da vodite racuna o kvalitetu vašeg života I da spasete sebe, onda bi smanjivanje sala na stomaku trebalo da bude jedan od vaših vodećih prioriteta!

MUSCLE FOOD

And if I’m not an advocate of large muscle mass and excessive muscle today we moved the best way through the food that needs to be applied to increase muscle mass. Increased muscle mass in both recreational, athletes or beginners have a very positive thing. First of all the body and muscle burns calories faster, which speeds up the metabolism of the whole body (the faster you will melt body fat and weight), the other aesthetic looks very nice, and the third might be the most important helps your body in proper posture and gives it vitality and strength. It is not easy to build big muscles so who say i will overbuild my muscle it is wrong. Some facts and suggestions in the text might sound beyond the usual advice, but will be explained why you should applied. This will be useful to anyone who needs to put on quality weight.

So lets start…

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The first part means that you need to eat a lot, but the right kind of food, distributed over more meals a day, total you should enter two grams of protein per kilogram of body weight. You will need a lot of carbohydrates to encourage the desire to exercise and ability to recover after a hard workout at the gym. Then you should plan your diet so devise that it contains the very best food for building muscle mass. Now I will introduce to you foods that your nutritional program should include as much as possible.

BEEF. Many mistaken discarded fat from food, thinking that it will increase the level of fat in the body. But with Omega-3 fatty acids in fish, saturated fat in beef actually stimulate growth. Too little saturated fat in the diet does not promote the growth of testosterone and insuluna. Beef is also a source of cholesterol, the main ingredient that helps the body to produce its own testosterone. Beef is also classified as good sources of creatine, B vitamins and zinc. The best options are low fat beef parts

EGGS. There are different ways in which nutritionists treat food on its ability to stimulate growth. Eggs are at the top of almost every list since it is extremely easy absorb- body can very quickly to explain this food into amino acids. Eggs are also rich in healthy fats, saturated fats and lecithin, they help the body to develop muscle mass.Try to avoid the yolk but do not totally excluded from the diet.

SALMON. 100 grams of salmon contains 20 grams of protein, which is equally important, 2.5 g of omega-3 fatty acids, those healthy fats that reduce inflammation of the muscle to stimulate its reconstruction and help in controlling cortisol (as cortisol decreases, the level of testosterone per rule growing, stimulate muscle growth). A diet rich in omega-3 fatty acids also helps that most of the glucose you eat is transported to the muscles rather than deposited as fat.

APPLE JUICE. Extreme exercise in the gym break down muscle. However, the beneficial effects are manifested only later, when the body regenerates and becomes larger than before. Apple juice drunk before training the body supplied with carbohydrates and quickly gives him the necessary energy (for glucose), which is also of long duration (due to fructose). This hampers the creation of cortisol thus decreasing the harmful effects on the muscle fibers.

BUTTERMILK. If you are trying to put on weight, do not drink skim milk or one with low fat. These types are for those on a diet. Around half a liter of whole milk contains 16 grams of protein and 16 g fat. The fat in milk is usually composed of short chains than is the case with fats that are found in other foods. Such fats are slightly anabolic, helping to prevent muscle breakdown, and they are rarely deposited as fat in the body. The fat in milk also help the body absorb vitamin D, which has recently been discovered that reduces the risk of cancers.

WHITE BREAD. You probably know that you should avoid refined carbohydrates because they have less fiber and healthy nutrients, and also raise insulin levels. But white bread is one of the perfect choice of food immediately after completion of the training. Then you need carbohydrates that are rapidly digested to reimbursement level of glycogen in the muscles and stimulated insulin levels in order to achieve muscle growth and to reduce the production of cortisol after training. Two pieces of bread retain 25g carbs are digested very quickly after training.

PASTA. Building muscle requires a lot of carbohydrates as fuel. What is more important is that carbohydrates radically alter protein metabolism by increasing the efficiency with which ingested protein gets into the muscle and stimulate growth. Without carbohydrates you consume protein that does not perform quite as efficiently its job when it comes to stimulating growth. One cup of cooked pasta in the form contains about 45 grams of carbohydrate.

GARLIC. Garlic can dramatically alter the hormones in your body. Growth is associated with the consumption of real macronutrients (carbohydrates, protein and fat) at the right time of day. But it is also associated with adequate hormonal environment that stimulates growth. Animal studies have shown that garlic in combination with large amounts of protein increases testosterone levels and prevents the degradation of muscle. At the micro level, it is the very definition of the ideal anabolic situation.

YOGURT. Natural yogurt, obtained either from whole milk was than with low fat, falls into a healthy diet. It is best to opt for yogurt that contains active cultures of “good bacteria”. But on the label, do not search on the word bacteria. Instead, look for Lactobacillius acidophilus, L. casei, L. reuteri and Bifidobacterium bifidum. These probiotic bacteria pass through the stomach to red tract where help the body maintain a healthy balance of bacteria that live there. These good bacteria strengthen the immune system which helps in the process of recovery and reduces the formation of agents responsible for inflammation, while increasing the absorption of nutrients. Another very useful ingredient in yogurt is calcium, which controls muscle contraction and can significantly reduce the deposition of fat.

OLIVE OIL. This oil control inflammation in the body, generally associated with better recovery. Olive oil also supports testosterone and, like any other source of fat, calories are what help the body to remain in an anabolic state. Olive oil is also rich and healthy fats.

 

This text was written on the basis of many years of research and experience, the parts that are scientifically proven and parts taken from many years of experience and top sportsmen and fans of muscles and muscle mass. I think the allegation is substantiated by sufficient evidence and knowledge so that you can start using. And most importantly, everything is natural and without anabolic steroids.

HRANA ZA IZGRADNJU MIŠIĆA

I ako nisam zagovornik velike mišićne mase i prevelikih mišića danas ćemo prestaviti najbolji put kroz ishranu koji je potrebno primenjivali kako bi povećali mišićnu masu. Povećanje mišićne mase kako kod rekretivaca, sportista ili početnika ima i veoma pozitivnih efekte. Pre svega telo tj mišić brže sagoreva kalorije čime ubrzava metabolizam celog tela ( brže će te istopiti masne naslage i kilograme), drugo estetski izgleda veoma lepo, i treće možda naj važnije pomaže vašem telu kod pravilnog držanja i daje mu vitalnost i snagu. Nije lako nabaciti velike mišiće tako da izgovori tipa prenabildovaću se nemaju smisla. Neke činjenice i predlozi u tekstu će vam možda zvučati mimo uobičajnih saveta, ali biće obrazloženo zašto ih treba primenjivati. Ovo će biti korisno i svima koji žele da nabace kvalitetne kilograme.

Pa da krenemo…

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Prvi deo podrazumeva da morate da jedete puno, ali pravu vrstu hrane, raspoređenu na više obroka na dan, a ukupno bi trebalo da unesete dva grama proteina po kilogramu telesne težine dnevno. Biće vam potrebno mnogo ugljenih hidrata da biste podstakli želju za vežbanjem i sposobnost za oporavak nakon napornog treninga u teretani. Zatim bi trebalo da svoj plan ishrane tako osmislite da on sadrži svu najbolju hranu za izgradnju mišićne mase. Sada ću vam predstaviti i namirnice koje u svom nutricionističkom programu treba da obuhvatite što je češće moguće.

GOVEDINA.  Mnogi u zabludi odbacuju mast iz hrane, misleći da će im ona povećati nivo masnoće u telu. Ali, kao i kod omega -3 masnih kiselina u ribi, zasićene masti u govedini zapravo stimulišu rast. Premalo zasićenih masti u ishrani ne pospešuju rast testosterona i insuluna. Govedina je takođe izvor holesterola, glavnog sastojka koji pomaže telu da stvara sopstveni testosteron. Govedina se isto svrstava u dobre izvore kreatina, vitamina B i cinka. Najbolja opcija su nemasni delovi govedine

JAJA. Postoje različiti načini na koje nutricionisti tretiraju hranu na osnovu njene sposobnosti da podstakne rast. Jaja su na vrhu skoro svake liste jer se ona izuzetno lako apsorbuju- telo može veoma brzo da razloži ovu hranu na amino kiseline. Jaja su takođe bogata zdravim mastima, zasićenim mastima i lecitinom, oni pomažu telu da izradi mišićnu masu. Trudite se da izbegavate žumance ali ga nemojte skroz isključiti iz ishrane.

LOSOS. 100 grama lososa sadrži 20 grama proteina, što je podjednako vazno, 2,5 g omega-3 masnih kiselina, onih zdravih masti koje smanjuju upalu mišića da bi stimulisale njegovu obnovu i pomogle u kontroli kortizola (kako nivo kortizola opada, nivo testosterona po pravilu raste, postičući i rast mišića). Ishrana bogata omega-3 masnim kiselinama takođe pomaže da se veći deo glukoze koju unosite transportuje u mišiće umesto da se taloži kao mast.

SOK OD JABUKE. Naporni treninzi u tetetani razgrađuju mišić. Međutim, korisna dejstva se ispoljavaju tek kasnije, kada se telo obnavlja i postaje veće nego ranije. Sok od jabuke popijen pre treninga telo snabdeva sa ugljenim hidratima i brzo mu daje potrebnu energiju (zbog glukoze) koja je takođe dugog trajanja (zbog fruktoze). To koči stvaranje kortizola smanjujuci tako štetna dejstva po mišićna vlakna.

NEOBRANO MLEKO. Ako pokušavate da nabacite masu, nemojte piti obrano mleko ili ono sa malim procentom masti. Ove vrste su za one na dijeti. Oko pola litre neobranog mleka sadrži 16 g proteina i 16 g masti. Masti u mleku su najčešće sačinjene od kraćih lanaca nego što je to slučaj sa mastima koje se nalaze u ostaloj hrani. Takve masti su donekle anaboličke, pomažući u prevenciji razgradnje mišića, i one se ređe talože kao masti u telu. Masti u mleku takođe pomažu telu da apsorbuje vitamin D , za kojeg je nedavno otkriveno da umanjuje opasnost od bolesti raka.

BELI HLEB. Verovatno znate da treba da izbegavate prerađene ugljene hidrate jer oni imaju manje vlakana i zdravih hranljivih sastojaka, a takođe i podižu nivo insulina. Ali, beli hleb spada u savršeni izbor hrane neposredno po završetku treninga. Tada su vam potrebni ugljeni hidrati koji se brzo vare da biste nadoknadli nivo glikogena u mišićima i podstakli nivo insulina kako bi došlo do rasta mišića i kako bi se smanjila proizvodnja kortizola nakon treninga. Dva parčeta hleba zadrže 25g udljenih hidrata koji se veoma brzo vare nakon treninga.

PASTA. Izgradnja mišićne mase zahteva mnogo ugljenih hidrata kao goriva. Ono što je jos važnije jeste to što ugljeni hidrati radikalno menjaju metabolizam proteina time što povećavaju efikasnost pri kojoj pojeden protein dospeva u mišić i tu stimuliše rast. Bez ugljenih hidrata protein koji konzumirate ne obavlja baš tako efikasno svoj posao kada je reč o stimulaciji rasta. Jedna šolja paste u kuvanom obliku sadrži oko 45 g ugljenih hidrata.

BELI LUK. Beli luk može dramatično da izmeni hormone u vašem telu. Rast je povezan sa konzumiranjem pravih makronutrienata (ugljenih hidrata, proteina i masti) u pravo doba dana. Ali je takođe povezan i sa adekvatnim hormonskim okruženjem koje stimuliše rast. Istraživanja na životinjama su pokazala da beli luk u kombinaciji sa velikom količinom proteina povećava nivo testosterona i sprečava razgranju mišića. Na mikro nivou, to je prava definicija idealnog anaboličkog stanja.

JOGURT. Prirodan jogurt, dobijen bilo od neobranog mleka bilo od onog sa malim procentom masti, spada u zdravu hranu. Najbolje je da se opredelite za jogurt koji sadrži aktivne kulture „dobrih bakterija“. Ali na etiketi nemojte da tražite reč bacterija. Umesto toga, potrazite Lactobacillius acidophilus, L.casei, L.reuteri ili Bifidobacterium bifidum. Ove probiotičke bakterije prolaze kroz stomak do crvenog trakta gde pomažu telu da održi zdravu ravnotežu bakterija koje tamo žive. Ove dobre bakterije jačaju imunološki sistem koji nam pomaže u procesu oporavljanja i smanjuje stvaranje agenata odgovornih za upale, dok istovremeno povećava apsorpciju hranljivih materija. Drugi vrlo korisni sastojak jogurta je kalcijum, koji kontroliše mišićnu kontrakciju i može bitno da umanji taloženje masti.

MASLINOVO ULJE.  Ovo ulje kontroliše upale u telu, što, uopšteno govoreći, povezujemo sa boljim oporavkom. Maslinovo ulje takođe podržava nivo testosterona i, kao i svaki drugi izvor masti, sadrži dosta kalorija koje pomažu telu da ostane u anaboličkom stanju. Maslinovo ulje je takođe bogato i zdravim mastima.

 

Ovaj tekst je napisan na bazi dugogodišnjeg istraživanja i iskustva, delovi koji su naučno dokazani i delovi koji su uzeti iz iskustva dugogodišnjih i vrhunskih sportista i obožavaoca mišića i mišićne mase. Mislim da su navodi potkrepljeni dovoljnim dokazima i znanjima tako da možete da počnete sa primenom. I što je najbitnije sve je prirodno i bez ikakvih veštačkih anabolika i sterodia.

MUSCLE CRAMPS

Severe pain in the muscles, a sudden and painful muscle contractions or cramps, you certainly had the opportunity to feel, a very unpleasant phenomenon that does not last long but may have an effect. The causes of this phenomenon, the symptoms, how it manifests it self and prevention clarify we will explain the following text.

athlete-with-muscle-cramp

Causes of muscle cramps is:

  1. lack of water or dehydration
  2. lack of electrolytes
  3. muscle fatigue in the long march, intensive training or downtime
  4. weak circulation and bloodstream
  5. lack of potassium, magnesium, calcium …
  6. certain drugs 
  7. excess alcohol and caffeine
  8. deficiency disease 

As for the athletes, cramps is begin in endurance training, where efforts are being made to that body is not normally used to. Hypertonic muscle cramps is a state of chronic, excessive muscle tone, tension in the muscles – contraction when a muscle is inactive.

Recovery:

  1. Try to massage or rub Areas of spasm. This can help to relax muscles and increase blood flow
  2. Use the muscle gently, walking or gentle stretching, no sudden movements
  3. You can put a cold compress
  4. Take the fluids, because the water contains vital minerals electrolytes that can help muscle contraction
  5. Controlling diet and intake nutrients: Magnesium relaxes your muscles, Sodium helps retain liquid and postpone dehydration, Calcium plays a role in muscle contraction, Potassium deficiency causes cramps, vitamin E improves blood circulation, Carbohydrate deficiency can exhaust the glycogen stores, which may cause muscle cramps.

Any over-exercise physical activities with inadequate food and inadequate recovery of the organism, manifested as a phenomenon that will slow your progress and achieving your goal. CRAMPS is one of the consequences and causes.

MIŠIĆNI GRČEVI

Jak bol u mišićima, naglo i bolno skupljanje mišica ili grč, koji ste sigurno imali prilike da osetite, je jako neprijatna pojava koja ne traje dugo ali može da ostavi posledice. Uzroci ove pojave, simptomi, kako se manifestuje i prevencije razjasnićemo u sledećem tekstu.

muscle_spasm

Uzroci pojavljivanja grča u mišićima su:

  • nedostatak vode ili dehidratacija
  • nedostatak elektrolita u telu
  • posledica zamora mišića kod dugog marša, treninga ili stajanja
  • slaba prokrvljenost i prenaprezanje
  • dijabetes
  • nedostatak kalijuma, magnezijuma, kalcijuma…
  • pojedini lekovi
  • alkohol ili višak kofeina
  • avitaminoza

Što se tiče sportista, grčevi se najšće javljaju kod treninga izdržljivosti, gde se ulažu napori na koje telo nije inače naviklo. Hipertrofično grčenje mišića je stanje hroničnog, prekomernog mišićnog tonusa, ili tenzije i napetosti u mišiću tokom mirovanja – kontrakcija kada je mišić neaktivan.

Oporavak:

  • Pokušajte da masirate ili trljate područije grča. Ovo može pomoći da opustite mišiće i povećate protok krvi
  • Koristite mišić lagano, hodanjem ili laganim istezanjem, bez naglih pokreta
  • Možete staviti hladnu oblogu , a kasnije spremiti toplu kupku
  • Unosite tečnost, jer voda sadrži vitalne minerale – elektrolite koji pomažu kod mišićnih kontrakcija
  • Kontrolisanje ishrane i unošenje hranljivih materija : MAGNEZIJUM opušta vaše mišiće, NATRIJUM pomaže da se zadrži tečnost i odloži dehidratacija, KALCIJUM ima bitnu ulogu kod mišićnih kontrakcija, KALIJUM nedostatak uzrokuje grčeve, VITAMIN E poboljšava cirkulaciju krvi, UGLJENI HIDRATI nedostatak može izcrpeti zalihe GLIKOGENA što može izazvati grčeve u mišićima.

Svako preterano upražnjavanje fizičke aktivnosti uz neadekvatnu ishranu i nedovoljan oporavak organizma, manifestovaće se kao pojava koja će usporiti vaš napredak i postizanje željenog cilja. GRČ predstavlja jednu od posledica kao i uzrok.

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