1. Vitamin C (Ascorbic Acid)
Shocked? Generally players don't understand how vital vitamin C status is to victory. As the most considerably contemplated vitamin in games nourishment, Ascorbic harsh corrosive has turned out to be important to juicers in numerous ways.
First and foremost, vitamin C is a cancer prevention agent, ensuring muscle cells from free radical harm, hence improving recuperation and development.
Second, Ascorbic harsh corrosive is additionally included with amino harsh corrosive metabolism, particularly the framing of Collagen. Collagen is the essential constituent of connective tissue, the stuff that holds your bones and muscles together. This may not appear significant, however as you lift heavier weights, the anxiety you put on your structure comes to be gigantic. In the event that your connective tissue is not as sound and solid as it ought to be (an issue frequently seen in steroid clients), danger of damage incredibly builds.
Third, vitamin C helps in the ingestion of Iron. Iron is fundamental to encourage Oxygen tie to hemoglobin in blood. Without satisfactory oxygen transportation in blood, muscles are robbed of valuable oxygen and execution is significantly decreased.
Fourth, Ascorbic harsh corrosive additionally supports in the arrangement and arrival of steroid hormones, incorporating the anabolic hormone testosterone.
At last, vitamin C is maybe the most water dissolvable vitamin there is. In different expressions, it diffuses quite quickly in water. Since a muscle cell is basically water, the more brawny a player turns into, the more vitamin C scatters and the bring down the centralization of this basic substance comes to be in figure tissues. So vitamin C necessities are incredibly expanded for juicers.
Meat heads are infamous for neglecting these nexus segments of development and execution. Help yourself out and break down your eating methodology to guarantee you're taking in enough of the vitamins sketched out above. Recollect that: You could have the best eating methodology on the planet as far as calories, fat, and so forth, yet provided that you're needing satisfactory levels of these metabolic sparkle fittings, you're shooting yourself in the foot. 2. Vitamin B6 (Pyridoxine)
Protein metabolism, growth and carbohydrate utilization are all made possible
in part by the presence of vitamin B6. Like Thiamine, studies on Pyridoxine
in athletic performance show a definite increased need for athletes and
possible performance enhancement from supplementation.
The vitamin makes the number two spot for a very good reason: It's the only
vitamin directly tied to protein intake. The more protein you eat,
the more Pyridoxine you need. Of course, this, coupled with Pyridoxine's role
in growth, had profound implications for bodybuilders, though it is generally
not known or discussed in sports nutrition circles.
3. Thiamine (vitamin B1)
This B vitamin packs muscle! Thiamine is one of the vitamins required for
protein metabolism and growth. It's also involved in the formation
of hemoglobin, a protein found in red blood cells that transports oxygen
throughout the body (especially working muscles). The transport of oxygen
is critical to athletic performance and becomes even more important as
intensity and duration of exercise increase.
Making matters more interesting, Thiamine, according to research, is one of the
few vitamins that enhances performance when supplemented and is increasingly
needed by athletes. Not only that, but Thiamine requirements appear to be
directly related to caloric expenditure. The more exercise frequency, intensity
and duration increase, the more Thiamine is needed.
4. Vitamin D
Vitamin D plays a crucial role in the absorption of Calcium and Phosphorus.
Calcium is necessary for muscular contraction. If adequate stores of Calcium
are not available in the muscle, full, hard muscular contractions cannot be
sustained. Of course, Calcium is also needed for the integrity of bones,
which must support increased muscle tissue and provide an anchor during
muscular contraction.
And don't forget about Phosphorus. Phosphorus helps provide quick, powerful
muscular contractions, which comprise the majority of movements during
weight training. Phosphorus is also required for the synthesis of ATP
(Adenosine Triphosphate), the high energy molecule used by your muscle cells
during contraction.
This nutrient is high in the list since bodybuilders typically avoid
the fat content, e.g., dairy foods. Look for vitamin D fortified foods
and get in the habit of drinking at least one glass of low-fat or nonfat
milk per day.
5. Niacin (vitamin B3)
This vitamin is involved in nearly 60 metabolic processes related to energy
production and ranks high for bodybuilders by virtue of its critical importance
in providing training fuel (no train, no gain)! The bad news is that high levels
of Niacin have been found in the blood of athletes after exercise, suggesting
that athletes may need more niacin than non athletes. On the other hand, the
good news is that even if a diet is low in Niacin, the body can make it from the
amino acid try ptophan, which is found in abundance in turkey meat.
Bodybuilders are familiar with the form of Niacin known as nicotine acid,
which causes vasodilation and may help a competitor look more vascular before
going onstage. But this form of Niacin shouldn't be used during training;
large doses of nicotinic acid (50 - 100 mg) significantly impairs the body's
ability to mobilize and burn fat.
6. Vitamin E
Vitamin E is a powerful antioxidant, meaning it protects the cell's membranes.
This is important because many of the metabolic processes that take place in
the body, including the recuperation and growth of muscle cells, are dependent
upon health cell membranes.
You've probably heard a lot about antioxidants in the news lately, and
research continues to validate their importance. Specifically, antioxidants
help to reduce the number of free radicals in the body. Free radicals are
natural byproducts of cellular respiration, but accumulation of free radicals
can lead to cellular changes and destruction (even cancer), rendering cells
unable to adapt normally. This means a reduction in exercise induced processes
in the cell such as repair and growth.
7. Vitamin A
Most of us know that vitamin A helps with vision, but bodybuilders need to
become familiar with its other benefits. First of all, vitamin A is important
in the synthesis of protein, the chief process of muscle growth. Second,
vitamin A is involved in the production of Glycogen, the body's storage form
of energy for high intensity performance.
The problem with vitamin A status in bodybuilders is twofold. First, American
diets are consistently measured to be low in vitamin A. Second, both strenuous
physical activity (which disrupts the absorption of vitamin A) and a low fat
diet (which renders vitamin A loss in feces) jeopardize the level of vitamin
A in the body. So be especially careful of your vitamin A intake during
contest preparation.
8. Riboflavin (vitamin B2)
Riboflavin is involved in energy production in three areas: 1) Glucose metabolism,
2) Oxidation of fatty acids, and 3) The shuttling of hydrogen ions through
the Krebs cycle. Of particular interest to bodybuilders, Riboflavin is somewhat
related to protein metabolism. In fact, there is a strong relationship between
lean body mass and dietary riboflavin.
One study by Belko and colleagues found that females needed higher than RDA
levels of Riboflavin to return blood levels of Riboflavin to normal after
exercise. Another study by Haralambie showed that Riboflavin supplementation
improved muscular hyperexcitability (seen in trained athletes). This vitamin
may prove to be especially important for athletes.
9. Biotin
Although there's a limited amount of sports nutrition research on Biotin, it
makes our top 10 list because it has critical functions in amino acid
metabolism and the production of energy from many sources. It also may be
one vitamin that some bodybuilders have trouble when attempting to maintain
an adequate supply.
The reason bodybuilders may have difficulty with Biotin is because it can be
blocked by a substance called Avidin. Avidin is found in raw egg whites,
a staple for many athletes. In fact, bodybuilders who eat raw egg whites
or who don;t cook egg white well enough may experience growth problems with
Biotin deficiency if their egg white consumption approaches 20 per day.
Eating raw eggs can also lead to a bacterial infection called Salmonella,
which can have severe health consequences.
10. Cobalamin (vitamin B12)
Although the functions of vitamin B12 are numerous, those important to
bodybuilders include carbohydrate metabolism and maintenance of nervous
system tissue (the spinal cord and nerves that carry signals from the brain
to muscle tissues). Stimulation of muscles via nerves is a critical step in
the contraction, coordination and growth of muscles.
Vitamin B12 is available only from foods of animal origin; therefore,it
is very important for athletes following a strict vegetarian diet to consult
a physician about vitamin B12 supplementation. In fact, B12 shots are
popular with countless athletes, vegetarians and non vegetarians alike, many
of who swear it helps them perform better.
Do you feel as if you are working hard toward your bodybuilding goals-but are not achieving the results you feel you deserve?
How do you know for sure that you are truly working hard? Do you compare
your efforts to those of your peers? Is what you are currently asking
of yourself really going to take you where you want to go? Are you
actually living up to your own requirements for success on a consistent
basis?
The word "standard" is defined as a level of quality or attainment.
Your standard is the very least you'll usually expect out of yourself.
You know that level of effort that you require yourself to give in the
gym and you will never settle for anything less under any circumstances?
Well, that's the training performance standard that you've established
for yourself in the gym. And that certain level of extra body fat that
drives you to kick your eating habits and cardiovascular training into
gear? That's a standard that you've created for the way you absolutely
must look and feel.
The standards we set for ourselves will determine the level of success
we will enjoy. Many people may feel they are dedicated and hardworking,
but everyone has different standards of what "dedicated" and
"hardworking" means to them. Just how high are your current standards?
Many people who train feel they really want to take their bodies to a
higher level of development. They believe they are committed,
disciplined, and willing to do whatever it takes to achieve those
improvements. Usually, their lack of desire, in their opinion, is never
their problem.
What many of these ambitious people don't realize, however, is that
desire alone may not get the job done. And, simply doing what you've
already been doing for a few more weeks; a few more months; or another
year won't necessarily help you achieve those "next level' improvements
either.
The bottom line is this: If you want to make significant improvements to
your physique sooner rather than later, you'll probably need to raise
the standards of what you expect from yourself-both inside and outside
of the gym.
What you've done to get yourself to this level of physical development
and performance in the gym has probably worked well for you. But if you
are truly committed to taking the way your physique looks and your
effectiveness in the gym to a higher level, you must build upon what you
already do well and expect even a little bit more out of yourself.
What exactly do I mean by "raise your standards"? Well, for example,
let's talk about building more muscle mass. We all know how important
eating our meals on a consistent basis is as we strive to pack-on more
muscle, right? If you're eating four meals a day right now, you may need
to budget into your schedule another one or two well-timed eating
sessions. If you want to improve, you must do so despite any challenges
you may face because of an overloaded work or school schedule. Eating
four solid meals a day might be better than most of your friends, but if
you want to make improvements, another one or two meals every single
day might be the strategy that finally helps you achieve greater gains.
If you want to carry less body fat, and your current standard is to
adhere to a structured, disciplined bodybuilding diet five days during
the week, you may need to become a little stricter. You must raise your
standard if the one you now have is not getting you where you want to
be. Instead of allowing yourself to relax a little from your plan to
enjoy some not-so-healthy, delicious foods on the weekends, you may have
to eliminate one of your "cheat days." You may need to allow yourself
only one cheat day out of every seven days each week to lose that extra
body fat.
Nothing in life that's really worth achieving comes easily. It doesn't
matter what you think other people can get away with and still reach
their goals. I'm talking about what it takes for you to make the
improvements you want.
The difference between a person who has earned an outstanding physique
and the person with an average one almost always comes down to the
standards they've set for themselves. They follow through with those
higher standards and follow through with them on a day-to-day,
week-to-week, and month-to-month basis. The people with the best
physiques simply expect more out of themselves. There's a saying that
says, the tougher you are on yourself, the easier life becomes.
It's their higher standards that have led to their success-not because
they are "lucky" or have been blessed with amazing genetics. Whatever
you do, please don't listen to those negative, disgruntled, mediocre
people in your gym who want you to believe that nonsense. You'll be
destined for stagnation-just like they are.
It's my belief the biggest reason why we become frustrated with our lack
of progress is that, whether we want to admit it or not, we are not
living up to our own standards. Deep inside, we know when we are making
the most of the gifts we have been blessed with. We know when we are
making excuses for ourselves. We really know that blaming factors
outside our control is simply a diversion to take the pressure off
ourselves. If we can convince ourselves, we think we are not entirely
responsible for our less-than-satisfactory results. Unfortunately, we
can't fool ourselves for very long. We will eventually realize we have
let our own selves down. The only problem with learning lessons this way
is we waste valuable time. That's time we will never get back.
So why waste time? Let's muster up the courage right here and now. Let's
look ourselves in the eye and step up to the challenge. Although it may
be painful to admit when we are not working as hard as we once thought
we were, we will be the true winners in the end. The pressure we put on
ourselves will force us to follow through with the things we say we are
willing to do to build great physiques. Now, all we need to do is
execute.
1. Incorrect Technique
The most common weight training injuries are related to poor exercise technique.
Incorrect technique can pull, rip or wrench a muscle, or tear delicate connective tissue
quicker than you can strike a match. An out of control barbell or stray dumbbell can wreak
havoc in an instant.
Each human body has very specific bio mechanical pathways. Arms and legs can only move in
certain ways, particularly if you're stress loading a limb with weight. Strive
to become a technical perfectionist and respect the integrity of the
exercise - no twisting,, turning or contorting while pushing a weight. Either
make the rep using perfect technique or miss the weight. Learn how to miss a
rep safely; learn how to bail out.
2. Too Much Weight
Using too much weight in an exercise is a high risk proposition rife with
injury potential. When it's too much: if you can't control a weight as you
lower it; if you can't contain a movement within its bio mechanical boundaries;
and if you have to jerk or heave a weight in order to lift it.
An unchecked barbell or dumbbell assumes a mind of its own; the weight obeys
the laws of gravity and seeks the floor. Anything in its way (or attached to it)
is in danger.
3. Bad Spotting
If you lift long enough, you'll eventually reach a point where you need to
have a spotter for a number of exercises, including the squat and bench press.
When you work as hard as you're supposed to, you occasionally miss a rep. Nothing
is wrong with that - it's a sign that you're working to your limit, which is a
good thing if it isn't overdone. Yet when you work this hard, you need competent
spotters. A good spotter should conduct him or herself at all times as
though the lifter is on the verge of total failure. Your training partner can
also lend a gentle touch that allows you to complete a rep you'd normally miss.
A top spotter needs to be strong, sensitive and ever alert to the possibility of
failure - not looking around or joking with friends.
4. Incorrect Use of Cheating & Forced Reps
Cheating and forced reps are advanced techniques that allow the lifter to train
beyond normal. Taken past the point of failure, the muscle is literally forced to grow.
When incorrectly performed, a cheating or forced rep can push or pull the lifter out of
the groove. The weight collapses and a spotter must come to the rescue.
Cheating movements work; real world data prove this statement. Yet cheating, by definition,
is dangerous. Any time you use momentum to artificially goose rep speed, thus
allowing you to handle more poundage than when using strict techniques, you risk injury.
To play if safe, use the bare minimum cheat to complete the rep. On forced reps, make
sure your training partner is on your wave length. Don't go crazy.
5. Training Too Often
How does over training relate to injury? It negatively impacts the body's overall
level of strength and conditioning. Over training saps energy, retarding progress.
You can't grow when you're over trained. It also interferes with both the muscles
and the nervous system's ability to recuperate - ATP (adenosine triphosphate,
an energy compound in the cells) and glycogen stores are severely depleted when
an agitated metabolic status is present. In such a depleted, weakened state, is
it any wonder that injury is common, particularly if the athlete insists on handling big
weights? The solution is to cut back to 3-4 training sessions per week and keep
session length to no more than an hour.
6. Not Stretching
Stretching is different from warming up. Properly performed, a stretch helps
relax and elongate a muscle after warm up and before and after weight training.
As a result of warming up and stretching, the muscle is warm, loose and
neurologically alert - in its most pliable and injury resistant state. In
addition, stretching between sets actually helps build muscle by promoting
muscular circulation and increasing the elasticity of the fascia casing surrounding
the muscle. Finally, if you perform muscle specific stretches at the end of
your workout, you'll virtually eliminate next day soreness.
7. Inadequate Warm Up
Let's define our terms. A warm up is usually a high rep, low intensity, quick
paced exercise used to increase blood floor to the muscle. This quick, light
movement raises the temperature of the involved muscle while decreasing blood
viscosity and promoting flexibility and mobility. How? Everyone knows that
a warm muscle with blood coursing through it is more elastic and pliable than a cold,
stiff muscle. Riding a stationary bike, jogging, swimming, stair climbing
and some high rep weight training are recommended forms of warm up.
Try a 5-10 minute formalised warm up before stretching. If you choose high rep
weight training, try 25 ultralight, quick reps in the following nonstop sequence:
calf raise, squat, leg curl, crunch, pull down, bench press and curl. Do one set
each with no rest between sets. This can be accomplished in fewer than five
minutes and warms every major muscle in the body.
8. Negatives
Negative (eccentric, or lowering) reps are one of the most difficult and
dangerous of all weight training techniques - and very
effective at stimulating muscle growth. What makes negatives so risky? The
poundage you can handle in negative exercises is likely to be the heaviest
you'll ever lift.
Normally, we only lift what we're capable of moving concentrically. In negative
training, we handle a lot more weight. Most bodybuilders can control approximately
130% of their concentric maximum on the eccentric phase of a lift. Someone
using 200 pounds for reps in the bench press, for example, would bench roughly
260 in the negative press. Because of the increased weight used with
negatives, you need strong, experienced spotters. Exercise extreme caution.
If the rep gets away from you, the spotters need to grab the weight immediately.
9. Poor Training
If you under eat and continue to train hard and heavy, you're likely to
get hurt. Again, it relates to your overall health: Before of heavy training
when in a weakened state brought on by severe dieting or restricted eating.
It's best to save the big weights, low reps, forced reps and negatives for
non diet growth periods. While dieting requires reduced poundage, this doesn't
mean you can't be intense in your workout - it just means you need to use
lighter weight.
10. Lack on Concentration
If you're distracted, preoccupied or lackadaisical when you work out, you're
inviting injury. Watch a champion bodybuilder train and one thing you'll
notice is his or her intense level of concentration. This is developed over time,
and the athlete systematically develops a preset mental checklist that allows
him or her to focus on the task at hand. More concentration equates to more poundage.
More poundage equates to more growth. More poundage can lead to getting hurt
if you don't pay attention. Train smart.
1. Warm Up Thoroughly
2. Use Textbook Form
3. Use The Proper Amount Of Weight
4. Use Safety Equipment
5. Work Out With a Training Partner
6. Choose a Reputable Facility
7. Seek Professional Help
8. Avoid Over training
This is an area that has been used and abused a lot over the past several
years. At one point, high calorie diets are in and a year later low calorie
diets are back in fashion. The same holds true for Proteins, Carbohydrates
and Fats. Opinions seem like they're changing on a daily basis and they are!
The following formula is tried and true. lf you follow it and make adjustments
where they're needed, you can't help but to achieve nutritional nirvana.
Many complex formula's for figuring daily caloric needs have been introduced.
My formula is a simplified and effective version.
Take your current body weight or a realistic body weight goal (Up or
Down), and multiply
it by your desired factor (either 12, 15, or 18). If you want to lose
weight or have a slower metabolism, multiply your weight by 12. For
maintaining your current weight, multiply your weight by 15. And for
hardgainers or those looking to gain weight, multiply your weight or
desired weight by 18. This is a starting point for figuring out your
daily caloric needs. (Example: Male who is 200lbs x 15 = 3000 calories
per day, Female wh is 130 lbs x 15 = 1950 calories per day). You may
need to adjust your caloric need by 50 - 100 calories per day should you
stagnate and not be achieving your desired goals. This formula also
works as a nice starting point for a bodybuilder looking to figure out
the different caloric needs over the course of a year.
A Pre-Contest bodybuilder would use their desired body weight multiplied
by 12.
An off-season bodybuilder would use their weight or desired weight
multiplied by 15 or 18 depending on how fast their metabolism is and how
lean they want to stay in the off-season. I personally use my body
weight multiplied by 15. This allows me to grow and stay very lean in
the off-season. This formula works equally well for both men and women.
After figuring your daily caloric needs, you now need to figure out how
many grams of protein, carbohydrates and fat you'll take in per day.
Roughly 30-35% of your calories should come from protein, 50-60% from
carbohydrates and 10-15% from fats. Each gram of protein or carbohydrate
is equal to 4 calories. Each gram of fat is equal to 9 calories. Your
calories should be partitioned somewhat equally throughout 5-6 meals or
more per day. Higher calorie post workout meals are encouraged and will
be discussed later in this
article. Although vitamins and minerals will not be discussed in detail
in this article, I do recommend everyone use some type of Mega Multi
Vitamins or Vitamin Pack on a daily basis. Such supplementation provides
daily insurance and eliminates the worry of meeting required needs for
general health and recovery.
Carbohydrates are the bodies preferred energy source. For the purpose of this
article, I will break them down into two categories: Simple carbohydrates
and Complex carbohydrates, Complex carbohydrates are carbohydrates that are
broken down slowly and elicit a mild blood sugar response. With the exception
of post workout meals, complex carbohydrates should represent the majority of
the carbohydrates in your diet.
Simple carbohydrates are only recommended during the first two hours following
your workout. The reason for this is simple carbohydrates elicit a rapid rise
and fall in your blood sugar levels. This not only causes you to feel sluggish
and tired but it also causes such an insulin spike that the body begins to
convert and store those simple carbohydrates as fat, sometimes even before
the simple carbohydrates leave the liver. Needless to say you've triggered
hormones that are more conducive to fat storage than they are to fat burning
and muscle building.
Carbohydrates should make up 50-60% of the calories in your diet. As with
proteins, you need to space your carbohydrates throughout your meals for the
day. A good ratio would be 1 - 1.5 grams of carbohydrates per gram of protein
in all your regular meals and 2-3 grams of carbohydrates per gram of protein
in your two post workout meals. I mention two because one should come
immediately at the gym usually in the form of a drink or bar or both depending
on your size, and the other should come about 60-90 minutes later in the
form of a meal at your home, office or other destination. These two meals
should represent 30-45% of your total calories and carbohydrates for the day.
If you use a higher carbohydrate pro workout meal (60-90 minutes prior to
training), its perfectly fine to make adjustments in your other meals ratio's
to balance out your daily percentages.
If you do eat foods that contain simple sugars, an easy way to combat
the
insulin spike is to simply make sure your eating complete meals. In
other words, taking in protein with simple sugars, or for that matter
any carbohydrates will slow down the absorption rate for a much more
favorable and growth promoting blood sugar profile.
Best Complex Carbohydrate Sources: Oatmeal, Brown Rice, Beans, Hot Air Pop
Corn, Green & Yellow Vegetables, Shredded Wheat, Yams, Sweet Potatoes.
Best Simple Carbohydrate Sources: (Post Workout). American Body Building's
Critical Mass, XXL, Bulk Force, Amino Force, Carbo Force, Steel Bar's, Amino
Power, Super Shakes (The product of choice depends on your size and caloric
needs). Foods include Boboli Pizza with Fat Free Cheese, Whole Wheat or Buckwheat
Pancakes, Whole Wheat Pasta's, Syrian Bread sandwiches with real turkey
or chicken, etc.
All the fat you need should occur naturally in your everyday diet. However,
if your fat intake is extremely low (below 10%), I would recommend
supplementing a tablespoon of flax seed oil, olive oil or even a serving of
peanuts just to make sure you get your essential fatty acids. Essential fatty
acids do play a role in growth, recovery and day to day well being. My
recommendation is your daily caloric intake consist of 10-15% fat.
