Although we must not become obsessed with this theme, a large part of the regulars at the gym they ask this question when they have a time pounding away on the treadmill and do not see results. The first thing which influences muscle growth is genetics, this is why there are people who might cost you less grow.
Other influential aspects are: the type of training, feeding and resting. The training we have planners to promote the development of the muscles (series of few repetitions arriving to the judgment) and the power supply must provide us with the raw material for which the muscle grows (proteins). While the rest promotes the assimilation of the training and the nutrients.
The muscular adaptations are slow, to go to the gym and that the next day the perceptible…nothing at all. In the first few months there is some gain of strength (muscle tone), but not going in relation to hypertrophy.
The people who are initiated into the bodybuilder notice changes in the muscle volume the first two months, but they are as a result of an increase in the muscle glycogen stores, which in turn retain fluids.
An increase of muscle requires considerable time and consistency, and when we talk about time we refer to years. The first year of gymnasium already begins to notice the muscle gain, but it was from the second when changes start to be substantial.
Therefore patience if you re just starting to muscularte and want to gain muscle mass. Thinks in the long term and especially don't fixate on this topic, enjoy your session at the gym that the results arrive alone.
Tuesday, October 29, 2013
Downsides to Extreme Workout
In the fitness as in all the fashions also play an important role, and is that in certain moments appear different training techniques that will be another massive wave and everybody wants to make them. Something similar is what is happening with a different way of training, the extremely workout. We do not, on this occasion we are going to stop in their benefits, but the disadvantages can have its practice.
It is true that this new method of training is being conducted from decades in the streets of the neighborhoods of New York's most popular, and that their results are surprising, taking into account who is training simply with your own body through a series of routines and intertwined movements that are running at high speed and almost mechanical.
Quickly and mixture of movements in its execution
precisely that, mechanical and fast movements is one of the drawbacks of this training mode, and is that the transitions from one to another movement are so short that it involved indirectly to many muscles and joints at the same time, running the risk of harm us if we do not control the use of our body and up to where we are able to reach.
It is true that the burden that we use is not too high, because he is our own body, but when used in a manner contrary to exercise our weight becomes a strong resistance to overcome, and therefore is not a type of training available to everybody, but it is necessary to have a prior preparation, a force and a knowledge of the different movements and exercises for fitness in order to cope with this mode of training.
An essential point is that speed the time to go from one exercise to another. These changes what they do is checkmate and to test the joints that can be reach to suffer with the passage of time, since much of the tension inevitably will go to these due to the transitions so fast that we will. It is true that with a good control can be avoided, but the mix many disparate movements, the effect can be devastating.
It is important to bear in mind that sometimes the fashions can be counterproductive if you do not choose properly the activity that will be for our qualities and our physical level. It is therefore important to know that the extremely workout is a type of training for persons familiar with the fitness and with a minimum of muscular strength. On this basis, it is good that alternates with more traditional forms of work, so as to obtain best results.
It is true that this new method of training is being conducted from decades in the streets of the neighborhoods of New York's most popular, and that their results are surprising, taking into account who is training simply with your own body through a series of routines and intertwined movements that are running at high speed and almost mechanical.
Quickly and mixture of movements in its execution
precisely that, mechanical and fast movements is one of the drawbacks of this training mode, and is that the transitions from one to another movement are so short that it involved indirectly to many muscles and joints at the same time, running the risk of harm us if we do not control the use of our body and up to where we are able to reach.
It is true that the burden that we use is not too high, because he is our own body, but when used in a manner contrary to exercise our weight becomes a strong resistance to overcome, and therefore is not a type of training available to everybody, but it is necessary to have a prior preparation, a force and a knowledge of the different movements and exercises for fitness in order to cope with this mode of training.
An essential point is that speed the time to go from one exercise to another. These changes what they do is checkmate and to test the joints that can be reach to suffer with the passage of time, since much of the tension inevitably will go to these due to the transitions so fast that we will. It is true that with a good control can be avoided, but the mix many disparate movements, the effect can be devastating.
It is important to bear in mind that sometimes the fashions can be counterproductive if you do not choose properly the activity that will be for our qualities and our physical level. It is therefore important to know that the extremely workout is a type of training for persons familiar with the fitness and with a minimum of muscular strength. On this basis, it is good that alternates with more traditional forms of work, so as to obtain best results.
Using Dumbbells
They are increasingly becoming the most technological developments that are emerging from the training and fitness, and there are many devices that we have at our disposal to train each body part. On this occasion we are going to do that is to highlight the traditional dumbbell training for several reasons that we must not overlook.
Surely that most people have a significant muscle mass often rely on the dumbbell workouts, and is that for many reasons the results that we get with these will be in the long run higher. It is true that working with dumbbell requires a greater control of our body and perfect execution of each exercise in order to avoid running the risk of hurt us again.
Advantages of training with dumb-bells
First and foremost, it is necessary that we take into account that the dumbbell work entails a greater freedom of movement that is good because we will adapt the exercise to drive our qualities, that is to say, we'll move in accordance to our limitations, but this freedom may be counterproductive when we make the exercises properly. It is therefore necessary to have absolute control over our body and the exercises to perform, knowing the path and the appropriate load to use in every moment.
Working with dumb-bells will have much more in the muscles, because the work is more straightforward, because the load is raised directly without a machine to act as an intermediary. This will make the muscles work much more, and the development of the fibers is much greater. To this must be added the fact that we will train with the dumb-bells in the same manner and with the same intensity each part of your body and achieve a progressive evolution and adequate.
This freedom of movement will also mean that when using dumb-bells we can perform many more exercises, which in a machine, the same as including postural variations that will help us to have an impact on one or another part of the muscle groups worked. This freedom will allow us to perform a training much more rich and full, avoiding imbalances between one or the other parts of the body.
It is true that the time to train the best solution is to carry out different types of exercises with different techniques so as to improve to maximize the results, as we have always said, the ideal is that the muscles do not become accustomed to a routine, because in this way does not grow in the manner that we are looking for.
Surely that most people have a significant muscle mass often rely on the dumbbell workouts, and is that for many reasons the results that we get with these will be in the long run higher. It is true that working with dumbbell requires a greater control of our body and perfect execution of each exercise in order to avoid running the risk of hurt us again.
Advantages of training with dumb-bells
First and foremost, it is necessary that we take into account that the dumbbell work entails a greater freedom of movement that is good because we will adapt the exercise to drive our qualities, that is to say, we'll move in accordance to our limitations, but this freedom may be counterproductive when we make the exercises properly. It is therefore necessary to have absolute control over our body and the exercises to perform, knowing the path and the appropriate load to use in every moment.
Working with dumb-bells will have much more in the muscles, because the work is more straightforward, because the load is raised directly without a machine to act as an intermediary. This will make the muscles work much more, and the development of the fibers is much greater. To this must be added the fact that we will train with the dumb-bells in the same manner and with the same intensity each part of your body and achieve a progressive evolution and adequate.
This freedom of movement will also mean that when using dumb-bells we can perform many more exercises, which in a machine, the same as including postural variations that will help us to have an impact on one or another part of the muscle groups worked. This freedom will allow us to perform a training much more rich and full, avoiding imbalances between one or the other parts of the body.
It is true that the time to train the best solution is to carry out different types of exercises with different techniques so as to improve to maximize the results, as we have always said, the ideal is that the muscles do not become accustomed to a routine, because in this way does not grow in the manner that we are looking for.
Do You Need Cardio to Loose Weight and Define Muscles?
You have probably heard that up to the satiety to define (here will leave you the post so that you know what that is to define) there is no change of way to train, although there are many people who used the myth of many repetitions and little weight, and the key to one side is to adjust the diet, which should be low calorie, and on the other hand do cardio, a lot of cardio rather than volume.
It is clear that the first key, the diet, it is without doubt insurmountable, if not the adjust to the maximum there will be no results, why to calculate the diet so we are doing this series to calculate your diet step by step, but the second key is it obligatory? Can you define without doing cardio?
If you can define without do cardio
as i know that this claim may bring queue, as Einstein said: "lead by example is not the main way of influencing others; it is the only way", I am the Victor Senovilla gram in which to that session photos did not make nor a minute of cardio, and below a mia of a few years ago, I got that level without making a single minute of cardio in 4 months.
With this I would like to corroborate that, if I am able to can any, to not be clear is that you have a genetics quite bad, and might cost you horrors burn fat accumulated in your body, in that case you'll certainly have to do cardio if or if not you will have no other choice. But these cases are exceptional, there is no genetic as bad as they think.
Simple reasoning of the calories
people have by concept that to define what you have to do is kill you to cardiovascular exercise, even some proclaim that there is to do a specific routine to define, by lowering the weight and increasing the repetitions of each series, but we said what was really define, but what we really need to do is be in caloric deficit mainly.
This is what we must seek mainly, that is to say, if I have a metabolism of 2000 Kcal and i exercise in the gym of 500kcal, what I have to do is take a diet below that caloric need, i.e. 2100Kcal for example.
If our diet is less than our daily calorie expenditure, no need to do more exercise to raise our spending with the rate of activity, that is to say, there would be no need to make cardiovascular exercise to our index of body fat will lower.
The concept of burn fat
a lot of people think that fat is a fuel that is used only when we do cardio in this breakneck speed that bored to the point of satiety, we take our heart, our headphones and we get to jogging by the tape for 30 or 40 minutes to 65% of our maximum heart rate.
But the fat is nothing more than stored energy to be used when needed, that is to say, the body does not have another way to store the excess calories that we do by the diet, has "warehouses" for the power going to use but there are limited (liver and muscles mainly), so if you do not enter takes you to the "dispensations".
sixpaxk
These "costs" are the strips, the gut, the legs, the lumbar… all of these areas are often the sites (although is distributed throughout the body but not uniform, depends on each person) where it leaves its excess energy, which is stored as fat.
When the body needs energy and does not have it you should use these deposits, but in turn you can use the amino acids in the muscles for use as energy, although to a much lesser extent than fat, and much less than muscle glycogen.
Therefore, if our body needs 2500 kcal to live and only we are giving 2000Kcal diet that we are, it is not another to go to the "pantry" for more energy. You do not need to facialize or nademos or pedaleemos or let us put out into as if possessed, only our daily activity already needs more energy that must find in these "dingy" places.
How this is done
Surely, now you want to know how to do this to define without having to do cardio, it is as simple as calculating your daily spending and put fewer calories per day that the expense. It is clear that you can do as you want, with the foods that you give the wins without restricting none but the ideal is to find a healthy way. For this we are doing a series of how to create your diet step by step.
It is clear that the first key, the diet, it is without doubt insurmountable, if not the adjust to the maximum there will be no results, why to calculate the diet so we are doing this series to calculate your diet step by step, but the second key is it obligatory? Can you define without doing cardio?
If you can define without do cardio
as i know that this claim may bring queue, as Einstein said: "lead by example is not the main way of influencing others; it is the only way", I am the Victor Senovilla gram in which to that session photos did not make nor a minute of cardio, and below a mia of a few years ago, I got that level without making a single minute of cardio in 4 months.
With this I would like to corroborate that, if I am able to can any, to not be clear is that you have a genetics quite bad, and might cost you horrors burn fat accumulated in your body, in that case you'll certainly have to do cardio if or if not you will have no other choice. But these cases are exceptional, there is no genetic as bad as they think.
Simple reasoning of the calories
people have by concept that to define what you have to do is kill you to cardiovascular exercise, even some proclaim that there is to do a specific routine to define, by lowering the weight and increasing the repetitions of each series, but we said what was really define, but what we really need to do is be in caloric deficit mainly.
This is what we must seek mainly, that is to say, if I have a metabolism of 2000 Kcal and i exercise in the gym of 500kcal, what I have to do is take a diet below that caloric need, i.e. 2100Kcal for example.
If our diet is less than our daily calorie expenditure, no need to do more exercise to raise our spending with the rate of activity, that is to say, there would be no need to make cardiovascular exercise to our index of body fat will lower.
The concept of burn fat
a lot of people think that fat is a fuel that is used only when we do cardio in this breakneck speed that bored to the point of satiety, we take our heart, our headphones and we get to jogging by the tape for 30 or 40 minutes to 65% of our maximum heart rate.
But the fat is nothing more than stored energy to be used when needed, that is to say, the body does not have another way to store the excess calories that we do by the diet, has "warehouses" for the power going to use but there are limited (liver and muscles mainly), so if you do not enter takes you to the "dispensations".
sixpaxk
These "costs" are the strips, the gut, the legs, the lumbar… all of these areas are often the sites (although is distributed throughout the body but not uniform, depends on each person) where it leaves its excess energy, which is stored as fat.
When the body needs energy and does not have it you should use these deposits, but in turn you can use the amino acids in the muscles for use as energy, although to a much lesser extent than fat, and much less than muscle glycogen.
Therefore, if our body needs 2500 kcal to live and only we are giving 2000Kcal diet that we are, it is not another to go to the "pantry" for more energy. You do not need to facialize or nademos or pedaleemos or let us put out into as if possessed, only our daily activity already needs more energy that must find in these "dingy" places.
How this is done
Surely, now you want to know how to do this to define without having to do cardio, it is as simple as calculating your daily spending and put fewer calories per day that the expense. It is clear that you can do as you want, with the foods that you give the wins without restricting none but the ideal is to find a healthy way. For this we are doing a series of how to create your diet step by step.
Tips to Cooking More Healthy
If you want to improve the quality of your diet for the health of your body you need to know that there are many changes that you can incorporate into your regular diet, but for that you don't lose between so many choices, you leave three simple rules to help you eat healthier from now and forever.
Add vegetables and/or fruits to all your meals: breakfast, as a snack, lunch, dinner or a snack, you get a chance to add one piece of fruit, a piece of vegetable or any preparation that include them.
With this rule you will begin to add fiber, vitamins, minerals, and many antioxidants derived from foods of plant origin to your diet. Always test with new dishes: change ingredients, test new foods to your usual diet and experiences by combining different ingredients, in this way, your diet will be varied, teleport share a diversity of nutrients and have nothing of the monotony, one of the main reasons why so many people abandon any attempt to eat healthier.
More cooking at home: getting away from the food bought and cooked the food is essential to start eating more healthy, because at home we will cherish each ingredient, we will assess the freshness and we can cook with many fewer calories, even a preparation with large amount of fat and/or sugar. Remember, if you want to start eating more healthy, these three simple rules can be the starting point for jumping into a great sustainable change in time
With this rule you will begin to add fiber, vitamins, minerals, and many antioxidants derived from foods of plant origin to your diet. Always test with new dishes: change ingredients, test new foods to your usual diet and experiences by combining different ingredients, in this way, your diet will be varied, teleport share a diversity of nutrients and have nothing of the monotony, one of the main reasons why so many people abandon any attempt to eat healthier.
More cooking at home: getting away from the food bought and cooked the food is essential to start eating more healthy, because at home we will cherish each ingredient, we will assess the freshness and we can cook with many fewer calories, even a preparation with large amount of fat and/or sugar. Remember, if you want to start eating more healthy, these three simple rules can be the starting point for jumping into a great sustainable change in time
Balancing our Training
For many people the training is to work those parts that only wants to stand out in your body. Focus the entire effort in certain areas it is not the best option to get a perfect state of the body, as we run the risk that some imbalances appear to avoid and where we are going to repair in this post.
To avoid imbalance between the different parts of the body that we must bear in mind is that the major muscles that we are going to work in every training session have some antagonists that we must work with the same intensity so as to obtain avoid unnecessary imbalances that may eventually spend invoice.
Antagonists
in the first place we'll stop in analyzing some antagonists. For example, if we work pectoral, we must also work the dorsal part. The same is true with the biceps as you train your triceps. In the case of the legs, if we work the quadriceps we must bear in mind that with the same intensity you have to train the hamstrings…
Problems of imbalance
is essential workout with the same intensity both sides so as to obtain a balanced force between the different types of muscles, since in this way, if a muscle group is more developed and strong that the antagonist will exercise more force in the body by forcing little by little to bones and joints can move and change shape.
A clear example of this is if we train a lot the pectoral and little back, we will upload the part of the shoulders, which will eventually poured forward little by little. This example serves to illustrate the imbalances and problems of tendinitis, muscle injuries, bone lesions… which can cause if we do not maintain a perfect balance between all parts of the body.
For this reason, and to achieve a better functioning of the body, we must work all the muscle groups and do not focus only on a few, although we have special interest in that develop some more than others. In spite of everything, it is essential to maintain a good balance and proper toning, and muscle strength in major muscles as in their antagonists.
To avoid imbalance between the different parts of the body that we must bear in mind is that the major muscles that we are going to work in every training session have some antagonists that we must work with the same intensity so as to obtain avoid unnecessary imbalances that may eventually spend invoice.
Antagonists
in the first place we'll stop in analyzing some antagonists. For example, if we work pectoral, we must also work the dorsal part. The same is true with the biceps as you train your triceps. In the case of the legs, if we work the quadriceps we must bear in mind that with the same intensity you have to train the hamstrings…
Problems of imbalance
is essential workout with the same intensity both sides so as to obtain a balanced force between the different types of muscles, since in this way, if a muscle group is more developed and strong that the antagonist will exercise more force in the body by forcing little by little to bones and joints can move and change shape.
A clear example of this is if we train a lot the pectoral and little back, we will upload the part of the shoulders, which will eventually poured forward little by little. This example serves to illustrate the imbalances and problems of tendinitis, muscle injuries, bone lesions… which can cause if we do not maintain a perfect balance between all parts of the body.
For this reason, and to achieve a better functioning of the body, we must work all the muscle groups and do not focus only on a few, although we have special interest in that develop some more than others. In spite of everything, it is essential to maintain a good balance and proper toning, and muscle strength in major muscles as in their antagonists.
Muscle Building and Cortisol
There are certain hormones that we must consider whether we want to build muscle mass, and between them, it is important to check the levels of cortisol to gain muscle, since although it is important a little bit of stress, too much this can be a true enemy of the hypertrophy.
Cortisol, the stress hormone
cortisol levels in the body increase next to the level of stress, therefore, an intensive training such as that we require to damage the muscle fibers and then generate hypertrophy, can raise this hormone in the body.
While this is necessary, the increased levels of cortisol in the time, they will not allow effective muscle recovery with the resulting creation of new muscle fibers. That is to say, the high levels of cortisol in the long term, preclude the hypertrophy.
For this reason, it is a hormone that, while it is necessary, it must be brought under control so as not to impede our goal of gaining muscle mass.
cortisol3
As keep cortisol levels
as we have said, we should keep the levels of cortisol, since a high presence of this hormone can undermine our attempts to gain muscle, and on the contrary, destroy it. To achieve this we recommend:
Avoid overtraining and to respect the breaks to encourage the reduction of cortisol after an intense effort and thus, enable the muscle recovery. Earlier in Vitonica we have left some data to avoid sobreentrenar.
Eat enough vitamin C daily to help reduce the levels of blood cortisol, above all, by its antioxidant effect that prevents the muscle stress in excess.
Eat omega 3 daily and not abuse of oils containing omega 6 and promote the opposite effect. You can increase your intake of fatty fish to replace meat in your diet to exaggerating and add dried fruit or seeds.
Moderate your intake of caffeine, because in large quantities and next to an important stress as you can be the intense training, significantly higher levels of cortisol.
Sufficient amount of sleep hours, since the lack of sleep sum cortisol and stress to the body, while the rest is reduced.
With a healthy diet, an intense training but care and sufficient breaks, our stress level will be moderate and we will check the levels of cortisol to finally gain muscle as we wish.
Cortisol, the stress hormone
cortisol levels in the body increase next to the level of stress, therefore, an intensive training such as that we require to damage the muscle fibers and then generate hypertrophy, can raise this hormone in the body.
While this is necessary, the increased levels of cortisol in the time, they will not allow effective muscle recovery with the resulting creation of new muscle fibers. That is to say, the high levels of cortisol in the long term, preclude the hypertrophy.
For this reason, it is a hormone that, while it is necessary, it must be brought under control so as not to impede our goal of gaining muscle mass.
cortisol3
As keep cortisol levels
as we have said, we should keep the levels of cortisol, since a high presence of this hormone can undermine our attempts to gain muscle, and on the contrary, destroy it. To achieve this we recommend:
Avoid overtraining and to respect the breaks to encourage the reduction of cortisol after an intense effort and thus, enable the muscle recovery. Earlier in Vitonica we have left some data to avoid sobreentrenar.
Eat enough vitamin C daily to help reduce the levels of blood cortisol, above all, by its antioxidant effect that prevents the muscle stress in excess.
Eat omega 3 daily and not abuse of oils containing omega 6 and promote the opposite effect. You can increase your intake of fatty fish to replace meat in your diet to exaggerating and add dried fruit or seeds.
Moderate your intake of caffeine, because in large quantities and next to an important stress as you can be the intense training, significantly higher levels of cortisol.
Sufficient amount of sleep hours, since the lack of sleep sum cortisol and stress to the body, while the rest is reduced.
With a healthy diet, an intense training but care and sufficient breaks, our stress level will be moderate and we will check the levels of cortisol to finally gain muscle as we wish.
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