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DA LI JE SUPLEMENTACIJA POTREBNA…

Često postavljano pitanje klijenata je šta treba da uzimaju za mršavljenje, mišićnu masu, oporavak itd… da bi napredovali u trenažnom procesu. Većina u stvari traži prečicu do uspeha kroz “adekvatnu” suplementaciju. Probaćemo da ovu pojavu obrazložimo kroz predstojeći teks.

Posvetićemo malo više pažnje rekreativcima i ljudima koji nemaju baš iskustva sa treningom, ishranom i suplementacijom a voleli bi i imaju želju da se malo intenzivnije posvete fizičkom aktivnošću. Predpostavljamo da oni koji su malo duže u ovome znaju efekte suplemenata na ljudski organizam i kako ih treba konzumirati.

Farmako industrija, u koju spada i proizvodnja suplemenata za trening, naravno imaju za cilj da prodaju što više proizvoda. Tako da kada uđete u radnju koja prodaje preparate ne znate šta pre da tražite i kupite a većina njih je efektivno diskutabilna. Vrlo je malo stvari koje zapravo stvarno imaju efekata, a lako postanete kupoholičar istih. Puno nutritijenata kao na primer L-Karnitin (“povećava energiju i ubrzava sagorevanje masi”) organizam proizvodi u dovoljnim količinama tj. koliko može da ga iskoristi, telo je zasićeno karnitinom i automatski eliminiše višak, tako da vam dodatan unos neće pomoći u postizanju rezultata dok se vi sami dobro ne preznojite. Ista je stvar i sa sagorevačima, koji su načešće postavljano pitanje. Većina njih sadrži veliku dozu kofeina ili efedrina koji mogu izazvati neželjene efekte i posledice posebno na srce. Veliki broj preparata imaju negativan efekat na jetru, posebno kod početnika kod kojih organizam nije stvorio jaku odbrambenu funkciju na unošenje novih nutritijenata u velikim količinama.

Suplementacija za oporavak organizma, posebno mišića nakon intenzivnih treninga svakako ima smisla, kao prevencija katabolizma tj razgradnje mišićnih vlakana i regenerisanje i oporavak istih. U to spadaju Proteini kojih sada ima u različitim ukusima i oblicima. Glutamin (amino kiselina koja sluzi za vezivanje proteina u misic i sprecavanje katabolizma) , BCAA (esencijalne aminokiseline), Omega 3 masne kiseline (smanjuju nivo lošeg holesterola)… spadaju u poželjan i adekvatan oblik dodatne suplementacije za delotvorniji trening. Kod početnika i rekreativaca najbolja opcija je da kroz kvalitetnu ishranu ili dijetu oporavite svoje telo od treninga, spremite organizam za naredni ili smanjite kilograme i dovedete svoju liniju do savršenstva. Postoje razni prirodni izvori vitamina, minerala, proteina, kofeina… koji mogu pozitivno delovati na vaš organizam bez bojazni da će doći do kontraindikacija.

Razmišljajte svojom glavom, informišite se na pravim mestima i sa pravim stručnjacima, napravite plan i program svojih aktivnosti i ishrane i budite uporni u ostvarenju zadatih ciljeva. I zapamtite za sve treba vremena i strpljenja, i da svaka prečica ima svoje negativne posledice koje vas kad tada mogu stići. 

RELATIONSHIP BETWEEN TRAINING AND NUTRITION

Recently, one wise man wrote: people want to lose weight, BUT IF IS POSSIBLE TO NOT EXERCISE AND TO CONTINUE TO EAT THE SAME AMOUNT THE FOOD. THAT THING EXPLAIN A LOT WHEN YOU COPY TO OTHER ASPECTS OF LIFE. Today we have article about the relationship between diet and workout, then what is the role of sacrifice and perseverance, what is the tactics in training, truth, reasons, causes and consequences …

As we have previously reminded the caloric deficit, mean spend more calories than what you entered and thus lose weight. The energy that is consumed must be repaid only in the form of nutrients (protein, carbohydrate, vitamins, minerals) that are consumed and broken down during exercise, so body need to be quickly recovered and the cells restored. Compensating for consumed energy, introduction of calories burned along with the phrase “I was practicing very hard so now I can eat a lot and everything”, you enter more calories that will be not burned, but this only prolongs the period of achieving the target. Most important is, the food need to contains a sufficient percentage of protein and complex hydrates with low values ​​of calories that will compensate the degraded matter, and also to encourage the body uses fat as a result of caloric deficit.

The values ​​of consumed energy range of 1.2 kcal per minute during the rest, to more than 20 kcal per minute during intensive activity. Which means that if you are a beginner and consumes an average of 10 kcal per minute, this is just 600 calories in an hour of training, which is half meal in McD. This shows how little the ratio is of energy consumed in training and the energy input on classical food. Today it is said that the relationship between DIET and WORKOUT as a percentage of 80:20 in favor of nutrition, if we want to reach certain results. The data and experience tells us that, professional athletes in body fitness or bikini models, to achieve the desired figure, in the final preparations they have only 3 sessions per week, and the rest is food and tactics when and what nutrients should be consumed.

Exercise is very helpful in terms of speeding up metabolism, blood circulation, healthy airways, vitality, tight muscles and healthy ligaments, joints and bones. These are the benefits of exercise, which will be given to the regulation of feeding results.

The determination and compliance advice and guidance to give by trainers, is the most important thing for certain success. Period for achieving results can be very short if you are focused on the target, otherwise, in violation of the rules, only dispose of success, to whom might never come. It depends on you!

 

COCONUT OIL

COCONUT OIL. So much talk of it and maybe too little is known, or there is too much prejudice and misinformation. Is it a marketing gimmick or really should take a special place in a healthy diet, will try to explain in this article.

Passionate advocates of healthy food and healthy living are classic and vegetable oils (sunflower, olive, rapeseed oil, almond and others) have replaced with coconut oil . Why is it healthier and better for use, explanation is:

• This is a stable, healthy saturated fat that contains zero trans fats
• Contains medium chain fatty acids, which are rapidly absorbed,       accelerating metabolism and quickly converted into energy
• It promotes healthy metabolic functions, as we have said make a metabolism faster, participates in the natural and healthy weight loss
• Strengthens the immune system
• Is there an antioxidant
• It has a role in improving the quality of skin and hair
• It prevents the formation of free radicals and their destruction in the body, protects the body
• Helps protect skin from nursing stains, or stains caused by excessive exposure to sunlight
• Helps connective tissue and fibers retain elasticity, so skin cant bends and wrinkles
• In some cases it can even restore damaged and diseased skin

100 grams of coconut oil contains:
• 862 Kcal
• 100 g Total Fat: 87g Saturated Fat, Polyunsaturated Fat 1.8 g, Monounsaturated Fat 6g
• 0g Protein 
• 0g Cholesterol
• 0g Total Carbohydrate

How to Use Coconut Oil:
Use it instead of other oils margarine and butter, for all purposes in preparing food, because it represents one of the few stable oil. Used as an ingredient in preparing various Juice or Shakes. Use it directly over the buckets as oil for salad dressing. Can be used as massage oil and lotion for skin. Put it on your hair an hour before showering and after washing, hair will be soft, silky, easy to comb and design. Coconut oil is also used as lip gloss or protection from the wind and frostbite.

I hope this text give you a little explanation why you need to preferred coconut oil, also other natural oils have their good qualities, but experts say it is the most complete oil. So go ahead!

DIET BY BLOOD TYPE

Feeding the blood group was formed to develop biological blood group of human origin. Depending on the time period and what is the man first began to use for food and what is revealed in the meantime and finding in nature, so that when he discovered that the meat is tastier when processing that is roasted, the start of production of dairy produces, food grain, fruits and vegetables.

Scientists who dealing with diet by blood groups explain that people with different blood groups are not equally well to digest certain foods. Each has a different blood group antigens with a special chemical structure. And also the name of the blood group was formed by a group antigen located on red blood pearls. The essence of the theory of blood groups makes the discovery that blood group antigens – behave differently in biochemical reactions to certain foods (that is, some of their ingredients). Below we will see that foods which blood group responds and which do not.

Eating-for-Your-Blood-Type

O blood type

People with this blood type are more resistant digestive system. They are carnivores, and they correspond to animal proteins and small amounts of fruits and vegetables. This blood type is harder to bear carbohydrates and products with gluten and dairy. You should avoid coffee because they produce much stomach acid.

Good foods: red meat, vegetables, olive oil, nuts, seeds, fruits

Bad food: fatty products, fish and seafood, cheeses and calf products, corn and sunflower oil , vegetables with high levels of starch grains

A blood type

People with this blood group have little tolerance for proteins. A blood type have a sensitive digestive system and recommended a classic vegetarian diet with less of dairy products. Due to lower production of gastric acid by those who possess this group have problems digesting meat and absorption of vitamin B 12. Food containing enzymes: betaine, bromelain and papal is recommended for this blood group.

Good food: fish and seafood, nuts, vegetables , grains and starches, fruits

Poor foods: red meat, cheese, butter, oil, pistachio, wheat, mushrooms, olives, bananas, mangoes, oranges, mandarins

B blood group

These blood group is resistant and withstands almost most foods. Those who have B blood group should avoid foods with gluten and wheat products, and tolerate dairy products.

Good foods: red meat, eggs, milk, yogurt, feta cheese, rice, potatoes, cabbage, peppers, carrots, pineapple, watermelon , plum, olive oil

Bad food: poultry, fish and seafood, pistachios, peanuts, sunflower, wheat, corn, olives, tomato, soybean and soy oil

AB blood type

This blood type is very rare, it is estimated that only 5% of the population owns. It was created at the latest.

Good food: lamb, turkey, tuna, seafood and fish, dairy products, fruits and vegetables, oils

Poor foods: bacon, beef, pork, whole milk, avocado, sweet corn, peppers, bananas, coconut , oranges, hazelnuts, poppy seeds, pumpkin seeds

BRAZILIAN BUTT- glutes workout

Often, there are opportunities in the social networks to see how celebrities have perfect shape ass – glutes muscles. Since it is a muscle like any other in the body it can be formed. There are 3 stages to go to the Brazilian ideal glutes. These are: resistance exercises, cardio training and nutrition supplementation. All three phases will explain gradually.

First a little to explain the anatomy of the gluteus muscle. It consists of three heads: the gluteus medius, gluteus maximus and gluteus minimus. As in the name, you can conclude that part of this muscle is the largest and the smallest. That we will illustrate.

Exercises for glutes muscle:

1. Full Squat:

The difference between half and full squat is that the full squat mostly affects muscle gluteus and half squat affects most quadriceps – calf muscle. For the full squat is essential to back the whole movement and stay right foot over the surface of the earth (without raising the heel). The exercise is performed initially with no load and later with load. 10-15 repetitions in 4-5 sets.

2. Split Squat:

The second exercise to shape and firm your glutes is split squat. This exercise is focused on one side of the gluteal and the other, can be performed with the dumbbell or on the Smith machine. 3-4 sets of 10-15 reps both legs.

3. Kickback:

The exercise that can be performed with no load and load may (cables or the Smith machine). It is performed in 4 sets of 12-20 reps each side.

4. Kettlebell swing:

Kettlebell swing is a very good exercise that mostly affects gluteus muscles. It is important to be done very precisely right the risk of injury the lower back.

kettlebell-swing

The feet are placed in parallel with an attitude somewhat wider than the width of shoulders, hands are extended with a kettlebell in his hands, back right and look flat. Rocking is performed while raising the hips forward and swinging bell in the mountains with outstretched arms. In the last position of the whole body upright while fully corrected and toned arms. The movement goes back down with repeated swinging bells. In this exercise large muscle groups engaged, and the following chart you can see and that are the most.

Kettlebell-swings-EMG

Cardio training:

In addition to training with weights and loads where we build and shape the muscles, the next step is loss and burning fat through cardio training, gluteus muscle was more pronounced and not obscured by fatty deposits. It includes running, walking, walking uphill, elliptic, cross trainer, bike. The most important thing is that cardio training time longer practiced, 30 minutes and more, because the decomposition of fat begins after approximately 20 minutes of cardio training.

Nutritional supplementation:

We will start first with carbohydrate. It is important for the energy that we spend time training and rebuild after training for recovery. Complex hydrates are the most important source of energy, and to avoid simple sugars , that hydrates if is not spend going into the fat. Other fats, reduce to the lowest amount I entered using only healthy fats. Third proteins, which are building block of muscle and very essential entered using them in sufficient quantities to build muscle gluteus. The minimum amount of daily protein intake should be 1 gram per kilogram of your weight. Foods rich in protein or protein shake is a mandatory after training, due to the recovery and building muscles during training breaks down.

GLUTEN-truth

Gluten is a protein of wheat, barley and rye, which means that it has almost all foods-bread, pasta, cereal and biscuits over to beer, instant soup and salad dressing. Those who decide to give up gluten accustomed to alternative crops such as rice, quinoa, buckwheat, amaranth and corn (and if it contains gluten, this cereal does not act as allergens and can be used in a gluten free diet). Only those who suffer from allergies to wheat, should strictly avoid gluten. When these people eat food boxes containing this substance, they trigger an immune response that damages the mucosa of the small bowel, bloating, flatulence and other symptoms, some of which are usually irritability, muscle cramps, skin rash and anemia. Reactions of this type increases the risk of intestinal cancer. Eating bread and pasta in them cause bloating, fatigue, depression and headaches. Also, it is known that many people without consequence eat food boxes with gluten twenty-thirty years after that starting to have problems. Since there is still no reliable test to determine the sensitivity to gluten, the best way to check is to remove from your diet all foods containing it and see if you feel better. The improvement was already felt after a few days.

signs-you-have-gluten-intolerance

People with diagnosed celiac disease or gluten sensitivity expressed will feel the greatest benefit from this type of diet. Many people experience significantly improved general health condition, and some notes and positive changes in appearance, because sensitivity to gluten can cause inflammation, which is manifested by the appearance of acne or eczema.

Also is possible to get more body weight. Sometimes, this diet is almost guaranteed reduction of pounds, because it was a little anlternativnih foods, except for fruits and vegetables. However, today’s market there are countless calorific the products of gluten, such as bread, cakes, biscuits, pizza bases, and some of these are even caloric replacement of standard products, because manufacturers use corn starch or potato starch in order to increase tekstrure. Finally, gluten-free groceries costing more than twice as standard products.The selection of gluten-free products is now more diverse than ever before. However, anyone who does not need to be advised not to apply the gluten-free diet and to eat a varied and moderately.

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