The water, combined athletes

Introduction :

Representing nearly 70% of our body weight, water is the most essential of all nutrients.The body reserves are modest and the external input is vital: a state of dehydration can lead to death in the worst case.

The role of water in the body

 

There are 3 major roles:

    Plastic: as a main constituent of cells and tissues. Without water no cells, therefore no life.
    Function: transport of nutrients (proteins, carbohydrates, fats, vitamins, minerals and trace elements), waste disposal, electrolytic.

    Several elements of our body are in liquid (blood, plasma, lymph ...), and this state is the water which is the main constituent.

    Heat as an element to cool the body (sweating). Water helps regulate our body temperature as you probably know must be maintained at around 37.5 °.
    Note that in contrast to generate heat the body uses muscle (tremor), as we shall see a little later.

Loss and water intake

As you know we are all different, and this is also true for our body composition. Age, sex, and especially body composition (varying amounts between fat and muscle) vary the amount of water. Indeed, the muscle is 70% water while body fat contains only 23%. This explains the difference between template 2 people weighing the same weight more muscular you are, the more one is somehow dense, so with a smaller volume of the body.These data are the inputs and losses will vary depending on the individual but in general we lose 1.7 to 2.4 liters of water per day (urine, feces, respiration, transpiration). Losses it is mandatory to fill in maintaining the water balance of the body, under penalty of dehydration. Two elements to this: the food (a daily diet of about 2500 kcal per day brings 1-1.5 L of water anyway), the rest should come from beverages: 1-1.5 L, to replace losses. Do not drink too much during meals to avoid overloading the stomach. Prefer intake of beverages outside thereof.Water is the only drink indispensable, all other, be it fruit juice, soda or alcohol do that to include calories as sugar (4 kcal / g) and alcohol (7kcal/gramme) , but also vitamins and minerals.Excess water is eliminated through urine, and essential for allowing the elimination of nitrogenous waste (following the ingestion of protein) by the kidneys. So we eat more protein (in reasonable limits, of course, with a maximum of 1.6 g per kg of body weight beyond which there is no benefit for muscle development), plus you'll have s hydrate.In the case of a diet rich in carbohydrates, to an increase in glycogen (carbohydrate famous rebound), do not forget one gram of glycogen is associated with 2.7 grams of water to Hence the importance of hydration and consistently adapted to meet this storage.During exercise, water loss must be filled in as and effort (and even avoided with abundant moisture before the session) to avoid dehydration and its negative effects: decreased mental and physical performance cramps, vomiting and risk of death. 
The famous weighed before and after exercise, with a difference of weight often negative, does in fact just to see the amount of water lost from the body. Moreover, this difference is large, and the athlete is poorly hydrated ... to meditate!

The best way to stay hydrated during exercise

Guarantor of physical endurance performance as strength, proper hydration can increase performance (and especially avoid falling).Just as we often adheres to a feeding protocol around his training, he must have a unique approach to hydration.The capacity of the body to absorb drinks are limited, we must plan ahead and drink regularly throughout 15-20 minutes sips of water to start the session in the best hydration possible better than cure.For sports drinks (purchased or homemade), you must monitor the sugars and minerals. Isotonic drinks (containing a concentration equal to that of the body) are optimum in terms of their speed of assimilation. Too many carbs or not enough, and it loses in rapidity (pure water absorption leads to an isotonic drink less under certain conditions during exercise).

Keep it simple

To summarize, drinking is essential for life, good for performance, body and spirit (oops, I digress it feels like a pub with babies swimming ...).

Seriously hydration is a key component of athletic performance, follow the tips outlined, whose main: drink regularly in small quantities, and even select and given its price, choose water.

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bodybuilding-tips for beginners

 
Beginners in bodybuilding is often embedded in a huge information, not knowing where to turn.
This article therefore aims to summarize the nine essential points on which a beginner should focus to a good start.

1- Learn to be patient

Have you ever heard someone say that he did not use excessive force by fear of gaining too fast muscle?Well, know that, unfortunately, gain muscle is a long journey of several months, years, decades to see! It progresses slowly, and looks like Dorian Yates 6 times Mr Olympia, in analogy with the construction of a house, laying brick by brick.If you are consistent and persistent, you will inevitably rewarded one day or the other.
 

2- Avoid Injury: Warm up and stretch

Sometimes when we train, we began, we feel as invincible, indestructible, as if nothing was going, could not stop us.Unfortunately, this period does not last long. All practitioners with many years of training behind them will tell you. The human body is not made to lift every day melting.This is why you should take care of your body. As to progress, we must continue. Warming up and stretching are two practices that you should incorporate into your training, mandatory.Warm up before each session, even if you're in a hurry, even to remove your exercise program. This is better than getting hurt.And stretch after each session to see even dedicated sessions with stretching to stay flexible and not stiff. It soon came to tear a muscle in a stretched a bit violent during an exercise when you are not flexible enough.

3- Keep it simple

I'll tell you a story. A few years ago, I knew a person who had a training program for all there were more commonplace. He progressed steadily without encountering any particular problem.Gradually, he began to focus on the why and how. Why this program worked? Why do that and not this?He changed his program, always doing something more outlandish.Two years later, he had lost more than 10 kg and 5 cm lending arm!This does not mean that you do not have an interest in understanding the training, but remember to keep it simple when it comes to developing your bodybuilding program. Do not spread yourself by going to the last so and so-and-so program boasts. Keep it simple!

4- Have a balanced program

Want pecs, shoulders and arms, I suppose?But what is it, back, thighs and other muscle groups?If you are not working the muscles of the "front" of course, you will gain muscle "face" but it will only last a while, until the wound.Not only in balancing the forces of both sides of the joints, do not develop evenly, you force your luck that you hurt and losing your hard earned muscles. Therefore working your muscles, do not forget!

5- Keep your ego in the closet

We are told constantly that we must put heavy, yet heavy, growing heavy.But heavy, it does not mean too heavy. You must, as a beginner, learn the various exercises properly with impeccable technique.You must control your movements, and not vice versa, let yourself be guided by the load.In addition, everyone cares whether you put 30 or 50 kg!Are, again, patient. Charges will rise gradually, with good technique.

6- Do not neglect your diet

If there is one thing overlooked by most practitioners, it is their power. If you want to move "quickly", you must have a suitable diet, you can feed your muscles recover faster.It is not for nothing that many champions cite nutrition as the predominant factor in their results (before training, rest, and doping). Without going to the, be aware that if you neglect this aspect of bodybuilding, you not progress as quickly as possible.

7- Take supplements?

Just start as beginners they want to buy protein powder or other supplements touted by the last champion.Even before a "diet" plan adapted to the gym!As if the supplements had a magical effect, they were required to progress. Before considering the purchase of any supplements, you should already have a diet plan suited is the base.After that, add supplements will help. But do not buy anything without looking at the composition, without knowing what you actually bought. Read the labels, compare, and only after, depending on your budget, buy but expect to blow up your sleeves t-shirt after the first dose. It's like training, diet, all progress is made on the long-term duration.Do not expect to miracle supplements in the short term.

8- Set goals for yourself

What do you, what do you do to get it, how to get there as fast as possible?It is these issues that you must consider when you develop your sessions.To train randomly until the progress out of the hat is the worst thing to do when you start.You must set reasonable goals at each meeting, each week, each month, to keep up your "home."Otherwise, you will always réez the floor, without ever rising to the upper floor. Plan your workouts according to your goal, do not leave to chance.

9- The Trap of doping

It always shocks me.A beginner is training a few weeks, hears products without knowing what it is about and decides to take without knowing exactly what to expect.Anabolic steroids are based drugs. They are not made for sports use. It is in some ways one of their effects "secondary". If only this was the one.As derived from male hormone, testosterone, most of the time, you should expect to many side effects really this time such as hair loss, acne, gynecomastia ... and more seriously the development of any kind of cancer!Do not fall into the trap because there is nothing to gain by doping, nothing! Not even money, because weight, except for a handshake and a cup, you will not "nothing."

Progress for yourself and not for others at your level 
 

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MAXIMUM HEART RATE = MHR

MHR is an important tool of control and EVALUTION very useful, but use should not obscure one important parameter of training: the sensations of the athlete, what is also called the "internal load "and corresponds to the rider felt during the session (this one representing the external load) it is imporant to be well known and this requires a good analysis of his sensations to modulate the effort depending on the circumstances.  It is not possible to interpret the data without the theoretical references and personal. The earliest based on the maximum heart rate (MHR).

   The proper use of your HEART depends essentially on yourself and you need to do adequacy goals with as soon as you fixed with the precision you expect.

THE VALUE AS STANDARD MHR

  It is not possible to interpret the data without the theoretical references and personal. The earliest based on the maximum heart rate (MHR).

  VO2 MAX / the rate at which aerobic processes operate their maximum.

THE FORMULAS:

  1)- the indirect way. It is based on statistical formulas. This type of assessment is imprecise,
it applies to many but rarely to a specific individual. The most famous

  2)- age is based on references that do not apply to sports that this formula is valid it faudait adjust the equation MHR = 217-0.85X AGE and adjust according to the data, add 2 beats per minute for a high level athlete or subtract 5 beats for a cyclist.

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program abs 6 weeks

The key to having a flat stomach

 

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program abs 6 weeks

 

Week 1 abs program

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  Frequency of the drive abs: 3 to 4 times a week.
  Order: Up, down, forward slash (for six weeks, working with each part combined superset 2 exercises). 
  Repetitions / sets: Do 25 repetitions of each superset, three passages in all.
  Rest: No rest unless necessary.
  Cardio 3 times a week. 30 minutes.
  60-70% of MHR (maximum heart rate). 
  Diet: Eat 2.2 g protein / kg body weight equally distributed on meals (six weeks). 
  Drink plenty of water until the fifth week.
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Abs program week 2

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Frequency of the drive abs: 3 to 4 times a week. 
Order: Low, sloping top.
 Repetitions / sets: Do 20 repetitions of each superset, three passages in all. 
Rest: No rest in the superset, 30 seconds rest between supersets.
 Cardio 4 times a week. 30 minutes. 
 65-75% of MHR.Plan: Cut 250 calories caloric intake base.
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Week 3 abs program

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 Frequency of the drive abs: 3 to 4 times a week.
 Order: Oblique, up, down.
 Repetitions / sets: Do 15 repetitions of each superset; 30 seconds rest between supersets. 
 Rest: No rest in the superset, 30 seconds rest between supersets. 
 Cardio 4 times a week. 30 minutes.
 65-75% of MHR.Plan: Reduce from 250 to 500 calories caloric intake base.
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Abs program week 4

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 Frequency of the drive abs: 3 to 4 times a week. 
 Order: High, low, oblique. 
 Repetitions / sets: Do 8 to 12 repetitions of each superset, three passages in all.
 Choose exercises that require more power to be made the statement as legs outstretched. 
 Rest: No rest in the superset, 45 seconds rest between supersets. 
 Cardio 4 times a week. 30 minutes.
 70-80% of MHR.Plan: Hold the calorie deficit of 250-500 calories.
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Program abs week 5

-------------------------------------------------------------------------------------------------------------- 
Frequency of the drive abs: 3 to 4 times a week. 
Order: low, sloping topRepetitions / sets: Do 8 to 12 repetitions of each superset, three passages in all. 
Rest: No rest in the superset, 45 seconds rest between supersets. 
Cardio 4 times a week. 60 minutes.  
70-80% of MHR.Plan: Make your review and adjust the calories accordingly.
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Abs program 6 weeks

-------------------------------------------------------------------------------------------------------------- 
Frequency of the drive abs: 3 to 4 times a week. 
Order: Oblique, up, downRepetitions / sets: Do 20 repetitions of each superset, three passages in all. 
Rest: No rest at the superset; minimum rest between supersets. 
Cardio 4 times a week. 60 minutes.  
70-80% of MHR.
--------------------------------------------------------------------------------------------------------------
 Plan: Make your review and adjust the calories accordingly. Reduce water intake.
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you want an effective and easy program  to do.

you want ;

you want this  click here
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What is  MHR   next article.

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The key to having a flat stomach

 Here, progress is the watchword and settings you change are the exercises themselves, your diet and cardiovascular work. See how you expect your workout and do not forget that because this program is designed as a complement to your regular fitness training, you must continue to raise the melting! In our planning, you'll never make more than 25 repetitions. Once you reach this maximum with correct form (and getting a good contraction at the end of each movement), you will need to gradually increase the resistance. During the phase of muscle mass and strength, you will not do more than 8 reps.
 
  If you are looking for muscular endurance without wanting a lot of volume, so do high reps. However, as you can not get a localized thinning, do not expect to have well defined abs, because the result is more due to diet and cardio activities.

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 cardio

  The cardiovascular work is essential to burn calories and fat reserves and give a boost to the metabolism. The first steps of this program are to establish a good fitness base with 3 or 4 weekly sessions of at least 30 minutes. In 3-5 weeks, you start doing cardio sessions until 1am if you find that your silhouette unchanged.

Nutrition

  As you've probably noticed, diet plays a key role in the definition of the abdominal muscles. If you overeat, you'll never see your abs, even if you are working like a madman. From the beginning of this 6-week program, keep a notebook and take power into the habit of marking everything that you eat. This will allow you to control your food intake, calories and nutrients, and more importantly, you will be less likely to cheat if you know you will note. Make six small balanced meals spread over the day and include foods rich in nutrients, low in saturated fats and sugars with enough protein (about 2.2 g / day per kilogram of body weight). In addition, you eliminate dairy products to minimize the effects of lactose lose definition.

  Over the six weeks, you will begin to reduce your daily intake of calories in order to accuse a daily calorie deficit. This will help burn fat and that is why it is essential to consume protein. Continuing bodybuilding, you will not lose muscle and your metabolism will remain high. Be sure to absorb all the essential nutrients, including fiber, vitamins and minerals. Be in tune with your body, because if caloric restriction is excessive, it will use muscle as fuel. You will precisely adjust your calories from week to week depending on how your body responds to the program. Drink plenty of water (4-5 liters) will help keep your muscles full and the drain during the first five weeks. At week 6, you will reduce fluid intake, which will eliminate subcutaneous water and bring out the relief muscle. 

 

Abdominal Exercises 

  The technique is crucial. If it is a rule in bodybuilding, it is a law must for abs. You will begin by building a foundation for these muscles, that is to say, the first few weeks will be devoted to the development of endurance and perfecting the technique. This comprehensive program targets the upper and lower abs and the obliques, alternating each week, the area will be sought first. In each session, you will perform supersets nine, three sets of two exercises for each part of the lap. Week 1 will start with the endurance phase, with 25 repetitions maximum and exercises fairly easy and without rest between supersets. Over the weeks, you add resistance or you choose more difficult movements made ​​in shorter series (8 to 12 repetitions) to develop the strength and volume, will lie as breaks between sets while relaxing up to 45 seconds. 

When exercising the abdominal 

Workout for abs

 

 

 

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When exercising the abdominal

  The best time to figure these muscles spring a private preference. Answers to the questions below can have an effect on the programming of your session.

  Your abs are a muscle group they deficient?

  If yes, you would like to grade your coaching so as to develop.

  Will you actually wish to figure your abs once a grueling session?

  If you're tired after an intense physical exercise, you will struggle to search out enough energy to exercise your abs. Instead, try and build the beginning of the session.

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Frequency:

It can be really amusing to hear users that operate the abdominal everyday thinking that the particular mature faster. A person go to that the thinking behind ​​exercising ones pecs daily for making these mature? Remember that ones abdominal are usually just like any other muscle mass party: they desire pleasure and also healing to look at the actual which is every bit as all to easy to overtrain. That said, many people do seem to heal faster in comparison with bigger muscle groups. Immediately after a rigorous session of feet, you can lug the particular case only a few days and nights, but right after forty eight time, the particular abdominal are usually not unpleasant. Like a standard, observe that in case your abdominal nonetheless harm you will be actually not really ready to be reworked. Think about additionally the particular are usually postural muscular tissues so you do additionally happen, to a certain extent in several various other exercises, even though this specific won't generally build fully. In your rigorous 6 days regarding abdominals which you operate every two days and nights, or even seven times over the period of two weeks.

Chest exercises
Legs exercises  

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Workout for abs

  The general obsession of a lap belt firm and well defined is not ready to stop, if we judge by the number of advertisements for equipment designed to work the body part. The only problem with these devices as with most bodybuilding programs for abs, even those used by beginners and intermediate bodybuilders is the lack of progress in the process of training. Despite your enthusiasm and good intentions, you may reps to no end, day after day, with results, zero or disappointing. To the abdominal muscles, the secret is to graduate training based on what has been done every week. If you are willing to spend six weeks this progressive program for abs, you'll be amazed by the muscles toned and firm size that you can finally show off.

  Admittedly, it is not easy to get good abs, especially in the absence of genetic predisposition. If you tend to gain fat around the belly, it will take more than a series of exercises to bring out your abs. To get results, you must combine a healthy diet, a regular cardiovascular activity, and of course a full program of training abs. Rather than suggest you do the same things week after week, the plan proposed by the Module Parameters of 1 and a half months. It aims to bring your top abs in 6 weeks.
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  You must first understand what you are trying to do. The rectus muscle is actually a long extending from the lower chest to the pubic bone. Although regarded as a single muscle, we can work from different angles to better target specific regions (like the developed seeking more inclined the upper chest). It is true that we can never completely isolate upper abs to the lower part, but some exercises activate more effectively than any other. The difference is not large, but it is sufficient to justify the use of a wide range of motion for that muscle group.
In general, to stabilize the torso and pelvis mount (and feet) the largest drain region infraumbilical while elevating the rib cage to the pelvis and the lower body held in a fixed position involves more upper abs. In an ab workout, we frequently integrate third component: the work of small and large oblique. These muscles are distinct from the general law, but they are often considered part of the training of the abdominal muscles. Usually they are requested by the years in which we compare a shoulder on the opposite side of the knee.

  The intensive program of six weeks for abs that appears later is designed to develop all parts of the abdominal muscles. Each week you progress by selecting slightly more advanced exercises or making other changes to your work pattern, but each session will include an exercise for upper abs, lower abs and obliques. Cause each region equally creates a balance not only this muscle group, but also the whole body.

next :

-When exercising the abdominal  
-Frequency

You can also see this articles :

Chest exercises
Legs exercises 
 

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program for bodybuilding_rules

Do not underestimate breakfast

Breakfast time counteracts muscle tissue to extracting upon the best way. On the night the blood glucose is goes down and if you not eat a decent breakfast you stop your muscle from growing.

Nutrition

Do not take nutrition rather than food. Nutrition works best as a compliment to your food or as a lift before coaching. however ne'er believe that nutrition makes your muscle grow the approach that real food will. additionally check completely different to examine what nutrition that matches your body best.

Eat each 3-4 hour

You muscle grow as long as you have got the proper quantity of blood glucose in your body. As long as you have got that the body is aware of its okay to make muscles. you have got that correct amount in your body regarding 3-4 hours when your last meal. which means you have got to eat each 3-4 hour to keep up the proper balance in your body and to still grow muscle.

Drink Water

Every chemical rejection in your body happens in a very water based mostly atmosphere. If you are doing not drink water you're getting to dry and your functions in your body works poorly.

Control what you eat

Analyse what you eat and see if you get enough to make muscle. a method to try to to that's to whey your food for 3 days. this can be to examine your what quantity protein, carbs and fat you get. do that a handful of times a year to examine your development. will be straightforward to try to to with facilitate of a diet program that you simply can realize on net.

Vary the food

This is a key for fulfillment . the massive advantage you get is that your body don't get accustomed one bound nourishment. the chance is additionally least that you simply get lack of one thing, and sure as shooting can get the proper quantity of vitamins and minerals that your muscles have to be compelled to grow.

Eat right before coaching

You need to load your body right before you'll be able to perform a decent exertion. If you're coaching within the morning it are often smart to eat ton of carbs the night before. If you're coaching within the evenings you have got several meals to urge you ready for your exertion.

Eat right after coaching

After breakfast this can be the foremost necessary meal for you. when coaching you muscle are stone-broke down, and you would like to eat as quick as you'll be able to after coaching. Your muscles need each protein and carbs to grow, and here will your nutrition drinks be vital. this offers you each carbs and protein quick.

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bodybuilding supplements

Before wasting your cash on a pile of musclebuilding supplements you actually need to work out what you're hoping to realize. Don’t lose sight of the actual fact that sound nutrition forms the premise of any muscle building program and no quantity of supplementation with the most recent and greatest products can make up for dangerous feeding habits. very cheap line is, musclebuilding supplements ought to be employed in ADDITION to regular food, not rather than it.

Now that we’ve got that out of the approach, let’s persist to trust what supplements can be of use and this can be one thing that may solely be determine

To help you create associate wise selection, the foremost well-liked and helpful musclebuilding supplements obtainable nowadays are listed below, generally divided into 2 goal-related classes.

Determined to build muscle? This can't be achieved without dedication,hard work and  nutrition. With a solid foundation in place you'll facilitate the method together with supplements like creatine, protein, prohormones, testosterone boosters and more...

Need to lose fat? there's no purpose in building amazing muscles if they’re lined by layers of fat. Once again, the key to success is difficult work however you'll boost fat loss by using products from supplement classes that embrace fat burners, stimulant-free products, appetite suppressants and carb blockers.

Many more supplements are obtainable to support your musclebuilding endeavors. These include energy boosters and products geared toward enhancing the condition of your mind and body. As we tend to progress through this series of articles we’ll check out every of those successively.
 By your physical and performance goals. Don’t create the error of repetition your coaching partners or basic cognitive process all the rubbish spouted in magazine ads. Decide 1st what you would like to attain so select the supplements which will assist you reach your goals.

 you can also visite this sites for more infos :

How to pack on slabs of Muscle Mass and get Stronger 

Strang trick

 bodybuilding female

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program for bodybuilding-make your own program

  Bodybuilding involves quite simply lifting weights. It pays to possess associate understanding of human dynamics. However do muscles work?

  Muscles develop by creating them work. Muscles will only work once the body is in motion. They work further after we square measure fully motion. Thus, to develop the muscles to the most, we have a tendency to should create them work to the most effective of our skills. Hence, the muscle building principle of “No Pain, No Gain.”

  You can’t grow your muscles by doing nothing. You’ve got to move around a lot. The only factor that may grow in points of inertia, if you stay stationary, is your weight. If you would like muscle growth and power, you need to work your body methodically. Muscle coaching is named a workout.

  Muscles is toned (or conditioned) by regular activities like brisk walking, jogging, and doing different slightly significant works. however muscles won't grow them in size and wonder. You’ve got to try to do a lot.
ex :
 make your own program for bodybuilding.
     * nutrition
     *exercise ( workout )
     *gym
     *sleep
and more..........

for you this is a program for bodybuilding

Click Here

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