Thursday, July 14, 2011

Cortisol Hormone and excessive training in gym


How many of us have not excessively trained in gym even just one time through his life?_ I used to play for 3 hours at least and you also was doing the same think of that you will be very huge and have a large muscles. But I discovered that all this was nothing and does not fit, in contradict by this way you are losing your weight and straining yourself without any results.

You may say that this is prattle and this man is talking nonsense, no this is a fact and I will tell you why. When you increase your exercise over than an hour your body starts to produce Cortisol Hormone that you may have not heard about. (click here to learn more)

Cortisol: is a simulating hormone which is produced through kidney gland and is called (The Stress Hormone) as it is increased as a result of the emotional and physical stress and also responsible for the activity of every part in the body.

Increase or decrease this hormone leads to a lot of weakness bodily cases.

Cortisol increasing causes in human’s body:

1_Over training in gym.

2_Quarrel with your friend or even your family.

3_Never on time.

4_Anxiety and tension about the next exam even you have much time.

5_Traffic lights and traffic jam and non-stop boredom.

6_Works which requires a physical effort.

7_Worry about future and meals(what shall I do tomorrow_ I will not have dinner today because of the egg’s problem so I may eat potato, etc…

8_Illness.

9_Raising of temperature degree.

And this is the reasons that produce this destructive hormone over need, Coetisol ratio in the body is higher in the night than the day.

I am going to say how does it affect on muscles? (click here to learn more)

Over production of Cortisol causes prostration of the muscle protein which leads to releasing amino acids in blood stream that is used by the liver to produce glucose that provides you with power and also produce fatty acids to be used by the muscles.

And this is very effective on the player’s muscles, and if you want to avoid that, you should calm down yourself and don’t be nervous and also stop training over than an hour.

The more Cortisol accurate ratio in the body no more, no less the more keeping your body away of the destructive case and so it still in the case of rowing muscles

It is necessary to talk about Cortisol as it is connected to the over training that most of us do and don’t know its bad effects.

Monday, July 11, 2011

19 ways to motivate bodybuilder


1_Imagine yourself trying to overcome your competitor: this will give you a more strongly motivated feeling to exercise to reach the level of your competitor.

2_Imagine the weight as your enemy: make it as a prey under your hand then gather all your power to lift the weight.

3_Reward yourself after hard working: make the thing that you want your reward after hard working.

4_Have a different meal today: diversity is required to avoid boredom.

5_Try a new supplementary: under supervision of a doctor or a trainer.

6_Watch a movie for your favorite hero: a source of motivation is your favorite hero.

7_Make small goals for your goals: for example, say that this week you want to lose 2 kilo this week and you want multiply your arm with a specific amount and these goals must be logical and reasonable not to say this week I want to lose 20 kilo.

8_Have a week for rest: don’t go to the gym but take care of your eating and will make your mind clear then you will miss the gym and will have the desire to go on with great enthusiasm.

9_Practise for your health: keep in your mind that practice will make you healthy when you become older and will evade you from some diseases like osteoporosis not to walk on crutch and to enjoy your health forever.

10_Practise as if there is someone who told you that you can not do it: for example, your friend or someone who you know told you that you will not be able to continue or that you will stop after a month and that you will not achieve all your goals, so practice to prove that you can do it and do your best.

11_Practise because you want that: practise because you have a desire to do it and must achieve your goals.

12_Have a friend while practicing as he will encourage and support you and there will be a competition always.

13_Always keep it in your mind: read more about the game, speak about the latest news about the game with your couch and your friends thus the game will be undeniable matter in your life.

14_Try to impress people: try to impress your family, your friends and your fiancée since you put this idea in your mind you will powerfully practise to achieve your goals.

15_Help the others: when somebody asks you about something in practicing help him as soon as someone does that be sure of that you are in the good form after that you will be happy and satisfy with the level you achieved.

16_Change your practice system: change your practice way preferably a month of each period not to be bored of repeating the same routine everyday and also not to let your muscles accustom to it thus you will get less benefit.

17_Love the game: don’t go to gym everyday while you are annoying or depressed because this will affect your performance in practice.

18_Compare yourself with other players: find an ideal better than you and try to be like him even in gym, net, magazines.

19_Go to gym anyway: even if you created excuses to yourself just go to gym though you know that you will not do anything but when you find that everyone around you practicing that will brave you to play

Sunday, July 10, 2011

Good food resources and how to increase weight


Firstly: Carbohydrates

Player needs enough quantity of carbohydrates to supply him with the required energy. In fact we know that exaggeration in carbohydrates leads to increasing the fats rate in the body but the small amount of carbohydrates will leads to use proteins and other nutrients as an energy source and this is unacceptable. 40 to 50 % carbohydrates is a good ratio of the total calories.

We must also differentiate between types of carbohydrates: simple and complex,

Simple carbohydrates is like sugars and it is prefer to take it immediately after exercise and don’t take it in other times as it increases the insulin sensitivity quickly and this will increase the ability to gain more fats.

Complex carbohydrates work slowly and that makes it an essential source of carbohydrates in the food system because it doesn’t increase fats like the simple type. It is also considered a certain source of energy during exercise.

These are examples for carbohydrates resources:

1_ simple carbohydrates: sweets, fruits, raw sugar, meals that contain a high ratio of sugar and dietary supplements that contain a high ratio of dextrose.

2_ complex carbohydrates: rice, pasta, potatoes, beans, vegetables, bread and oats.

Secondly: Protein

It is necessary to build the muscular tissue, that bodybuilder needs from 1-2 gm protein per kilo of his body weight. 30 to 40% proteins is a good ratio of the total calories to grow your muscles.

These are the best proteins resources: meat, chicken, albumen, milk, fish and nutritive supplementary (whey protein).

Thirdly: Fats

Some people will think that having fats will increase its storage in the body but there is difference between foods containing fats and the ability of the body to store it.

We must know that there are two kinds of fats: saturated and unsaturated fats. We should avoid saturated fats because the excess in taking it may lead to accumulation the fats in the body and increase health risks like artery diseases and bad cholesterol. But unsaturated fats is important as it increase secretion of hormones especially testosterone a kind of fatty acids (EFA) essential fatty acids.

One of the best unsaturated fats is fish, yes fish don’t surprised it contains good proteins and fats, also olive oil, hazelnut, almonds, peanut butter, black caraway oil, essential supplementary fatty acids and omega3.

Fourth: nutritive supplementary that can be used in your system to get better results.

1_Creatine:

It is necessary during gain weight as it is natural, safe and helps you to grow your muscles increasing power and bearing.

2_Glotamine:

It is amino acid derived from protein safe and natural, it is also used for muscular therapy after exercise as it keeps muscular tissue and helps to keep the level of nitrogen high with fiber muscles.

3_Mineral and vitamins supplementary (multi-vitamins):

We must take it as we can not take all the vegetables and fruits kinds during the day. Therefore it is necessary to take as it treats stress and increase immunity, health and activity.

4_Whey protein:

It is one of the best protein resources even faster in absorption and assimilation it helps to complete the protein rate of the day and is necessary after exercise immediately so you can take from 30 to 40 gm whey with 70 to 80 gm carbohydrates preferably the simple kind is necessary for muscular therapy after exercise.

5_Essential fatty acids (EFA):

It is a kind of nutritive supplementary that contains these acids from various resources like fish oils.

6_Arginine:

Amino acid that helps to increase blood pumping thus increase the flow of the oxygen to the cells which contribute which participate in the performance of the exercise and also to transfer nutrients to it and therefore a good therapy.

NOTICE:

You ought to divide your daily calories to several meals from 5 to 7 meals a day. Because if you take your daily calories in 3 or 4 meals firstly: you will not feel hungry to eat more meals, secondly: your body will not use the amount it will give out a part of it and the leftover will be restored at the form of fat and that will feeble your metabolism and then you will gain more fat, so you must divide your meals to smaller ones and to have a meal every 2 or 3 hours.

There are some foods that you must avoid:

1_fast foods as it contains high calories especially saturated fats.

2_white meat or meat that contains fats and this is a saturated fats.

3_french fries (fried in oil).

4_pizza, ice-cream and sweets.

5_flesh of duck or geese as it contains saturated fats.

But don’t completely deprive yourself of these, you can specify a day in the week to eat whatever you want but don’t exaggerate in eating.