Life itself is your teacher

Life itself Bruce Lee

“Life itself is your teacher, and you are in a state of constant learning” – Bruce Lee. Photo: me 🙂 #mondaymotivation

Cardio on an empty stomach?

Cardio on an empty stomach?
Everyone should experience and check the results in person. Far from settling the issue, I would like to point out some advantages and mistakes about it.
Aerobic exercise on an empty stomach can increase the amount of free fatty acids used as fuel. But, this is not becFood 6ause our glycogen deposits are empty in the morning. This would happen if we went to bed last night with low glycogen levels.
Almost all the energy we consume during sleep comes from free fatty acids. So glycogen deposits are not affected overnight. Next morning these fatty acids would be “free”, ready as fuel for our cardio workout.

Low-intensity aerobic workout (50-70% of maximum) on an empty stomach, increases the insulin sensitivity after exercise, and the mobilization of fatty acids.
It is important to note that at a higher intensity (> 75% of maximum) we´ll get the opposite effect.
Moreover, not all are positive. Aerobic exercise is  catabolic because it increases the production of cortisol. Cortisol levels are high in the morning, so this would lead to greater muscle wastage.

For greater efficiency of aerobic workout, your stomach should not be completely empty. I recommend a mixture: 5g of BCAA, 5g of glutamine and 5 grams of essential amino acids 15-30 minutes, before training.

Danke steht in vielen Sprachen auf einer Tafel mit lächelndem Kind daneben
Danke steht in vielen Sprachen auf einer Tafel mit lächelndem Kind daneben

Losing fat

The main reason to hire a personal trainer is losing abdominal fat.

You will find a lot of information, sometimes contradictory.

In most cases, the solutions will focus on diet or exercise.

Focus only on the diet or only on cardiovascular exercise, is not a good strategy to get rid of that fat.

We have gained weight because: we have not exercised, we have not eaten right for too long. The logical solution is to take into account both factors and not only attend one, right?

The synergy between these factors will lead to loss of abdominal fat.

Have you started to do a thousand crunches a day? This is based on the notion of losing fat in a certain area, working the muscle underneath. About me 6Unfortunately, this does not exist. You can not only lose fat from one part of the body. Have you ever seen someone with the six-pack and the rest of the body flabby? That’s it.

Extreme diets like eating once a day or even not eat, are a sovereign stupidity and endanger our health.

We must avoid trans fats and bad carbs, make four to six small meals and create a caloric deficit.

Another common mistake is to avoid weight training and furthermore, the strength training. It is a myth widespread that strength training makes you big and bulky, but still false. Strength training will make your muscles grow. A larger muscle consumes more calories.

If we maintain a low-calorie diet, increased muscle size, will help you lose fat. Why? Because muscles burn calories!

If you avoid these common mistakes, you will see how your efforts to reduce fat are successful.

Remember, watch your diet, train hard and do not skip the cardio sessions.

Danke steht in vielen Sprachen auf einer Tafel mit lächelndem Kind daneben
Danke steht in vielen Sprachen auf einer Tafel mit lächelndem Kind daneben

Carbs

Carbohydrates, sugars or saccharides are biomolecules whose main functions are to provide immediate energy (glucose) and structural (starch and glycogen). 1 gram of carbohydrates provides 4 kcal.

The simplest carbohydrates, monosaccharides, are formed by a single molecule; They can not be hydrolyzed into smaller carbohydrates. They are the main source of fuel for the body.
Disaccharides are carbohydrates formed by two monosaccharide molecules and, therefore, upon hydrolysis produce two free monosaccharides. Some common disaccharides are:

Sucrose, it is the most abundant disaccharide and the main form in which carbohydrates are transported in plants. It consists of one glucose and one fructose molecule. And lactose, the milk sugar.

Oligosaccharides are composed of three to nine monosaccharide molecules that are released upon hydrolysis. But how long it should be a carbohydrate, to be considered oligo or polysaccharide, varies according to the authors.

Polysaccharides are chains, branched or not, more than ten monosaccharides, resulting from the condensation of many monosaccharide molecules with loss of several water molecules.

Carbos

Carbohydrates, are surrounded by water particles occupying more space in cells and are more readily attacked by some enzyme proteins or fat and are therefore a source of quick energy production. Proteins and fats are vital to the construction of tissue and cell components, and therefore the body waste such resources prefer not to use them for energy production.

Carbohydrates help dematerialization of sugars in the blood and thanks to them, the average percentage of insulin remains in the blood.

It is proposed that 55-60% of daily energy should come from carbohydrates.

The distinction between “good carbs” and “bad carbohydrates” is a distinction unscientific. Although these concepts have been used in the design of ketogenic diets as diets low in carbohydrates, which promote a reduction in the consumption of grains and starches in favor of protein. The result is a reduction in insulin levels used to metabolize sugar and increased use of fat for energy through ketosis.

Sedentary lifestyle leads to poor metabolism of fats and carbohydrates.

Foods high in carbohydrates are pasta, potatoes, fiber, grains and legumes.

Danke steht in vielen Sprachen auf einer Tafel mit lächelndem Kind daneben
Danke steht in vielen Sprachen auf einer Tafel mit lächelndem Kind daneben

How much protein do I need?

I will try to explain the amount of protein required for each athlete, so you can calculate yourself.

We all know that proteins are essential to repair and build your muscles, in addition to other functions. Now, according to the activity of the adult individual, how much protein do you need?

Sport 6A sedentary individual should ingest 0.8 grams of protein per kg.
An amateur athlete resistance between 1.2 and 1.6 grams of protein per kg.
An amateur athlete who want to gain muscle mass, you should take between 1.5 and 2.0 grams per kg.

There is no scientific evidence that the body is able to leverage more than 2.0 grams of protein per kg. Therefore, eat more in this case, no further increase our muscle size. It should be clear that is not good an excess or a deficiency of protein in your diet.

As a side note, for those who seek to increase their muscle mass, do not forget that carbohydrates also are very important, as those who will bring you the energy required to push through your toughest workouts.

Danke steht in vielen Sprachen auf einer Tafel mit lächelndem Kind daneben
Danke steht in vielen Sprachen auf einer Tafel mit lächelndem Kind daneben

Adequate hydration

All athletes must be aware of the importance of staying well hydrated before, during and after a physical activity.

Adequate hydration is a recurring and very effective advise for many different objectives. No wonder if we consider the roles that water plays in our body. Water is involved in all cell reactions, as the reaction medium, as a reactant or product. It also participates in the transport of nutrients, gases and metabolic waste products. As if that were not enough, also it acts as a refrigerant muscle when they are heated during exercise, evaporating sweat, eliminating vapor exhaled air or directly through the skin.

Hydrate before exercise has a clear objective: to ensure proper functionality and muscular performance in the first phase of the exercise. It is recommended to take between 400 and 600 ml water, 2 or 3 hours before exercise to allow the renal system regulates the total body fluid volume and achieve the optimal values of osmolarity.

During the exercise, our goal is to maintain a positive hydrate electrolyte balance, since a deficit would adversely affect athletic performance. It is recommended between 150 and 350 ml of water every 15 or 20 minutes, from the beginning of the session, to prevent the lowering of sodium. If exercise is intense and long lasting, you should not take only water, add a drink with carbohydrates to keep the oxidation of sugars, normalize hypoglycemia, delaying fatigue and speed recovery of lost glycogen. By the way, the drink should not be too cold, but feel like, because at low temperatures the absorption takes place more slowly. Too hot, it has the same problem, so the best thing is a drink that is simply “cool”.

Rehydrate after exercise is intended to restore muscle physiological functions as soon as possible. Ideally, complete rehydration for the next two hours to complete the exercise. It is recommended that at least 150% of the weight loss to cover the loss of fluid through sweat, plus obligatory urine loss. At this stage, carbohydrates should be taken as soon as possible, because the muscles are very receptive to glucose uptake and this will promote muscle glycogen resynthesis.

Put a little care, will lead us to adopt healthy habits regarding our hydration, while enhance the results of our efforts with diet and training.

Danke steht in vielen Sprachen auf einer Tafel mit lächelndem Kind daneben
Danke steht in vielen Sprachen auf einer Tafel mit lächelndem Kind daneben

Calentamiento y enfriamiento

Invertir tiempo en el calentamiento y enfriamiento mejorará tu nivel de rendimiento y acelerará tu proceso de recuperación.

Los trabajos de investigación de McNair (2000) [1] y Knudson (2001) [2] sugieren los estiramientos dinámicos – movimientos lentos, controlados y con máxima amplitud de movimiento – son los ejercicios más adecuados para el calentamiento. Por el contrario, los estiramientos estáticos son más apropiados para el enfriamiento.

El calentamiento aumenta el flujo de sangre a los músculos, aumentando el flujo de oxígeno a las células musculares. Calentando aumentamos gradualmente la temperatura del cuerpo. Esto, a su vez, aumenta la velocidad y la fuerza de las contracciones musculares, porque los impulsos nerviosos viajan más rápido a temperaturas corporales altas, y los músculos se vuelven menos rígidos o más flexibles.

10854908_381059255406976_6757254183806810548_oCalentar también ayuda a aumentar gradualmente la frecuencia cardíaca y asegurar que la demanda en los sistemas circulatorios y metabólicos también es gradual. Esta parte inicial de la sesión ayuda a mejorar la función y la coordinación de los nervios, protege las articulaciones principales, ya que es necesario un tiempo para aumentar el suministro de lubricante (líquido sinovial).

La intensidad del calentamiento debe causar transpiración pero no fatiga. El tipo de calentamiento apropiado dependerá de la actividad planificada. También tiene que ser apropiado para el nivel de rango de edad y condición física de los participantes.

Los siguientes ejemplos cubren un calentamiento:

  • caminar o trotar para aumentar la temperatura del cuerpo (5-10 min)
  • estirsmientos dinámicos para reducir la rigidez muscular (10-15 min)
  • estiramientos específicos para los músculos que se utilizarán durante los ejercicios (10-15min)

Así que en el calentamiento, estamos preparando el cuerpo y la mente para las demandas enérgicas por venir.

Es importante ensayar patrones de movimiento comunes que se realizarán en el partido / competición. Esto no sólo ayudará a mejorar el rendimiento, sino que también la coordinación, tiempo de reacción y precisión.
Ejemplos de estiramientos por deportes específicos incluyen:

  • Dribbling (fútbol / hockey, etc)
  • Ejercicios de pase (fútbol / hockey / baloncesto)
  • Ejercicios de tiro (fútbol / hockey / baloncesto)
  • Maniobras de corte (Todos los deportes de equipo)
  • Práctica Golpear (cricket / tenis / béisbol, etc)
  • Lanzamientos (baloncesto / cricket / béisbol)
  • Servir / práctica de bolos (tenis / cricket / béisbol)

El enfriamiento después de un entrenamiento es tan importante como el calentamiento. Después de la actividad física, tu corazón sigue latiendo más rápido de lo normal, tu temperatura corporal es más alta y los vasos sanguíneos están dilatados. Esto significa que si paras demasiado rápido, podrías desmayarse o sentir mareos. Un enfriamiento después de la actividad física permite una disminución gradual al final de la actividad.
Es bueno estirar cuando se está enfriando debido a que tus extremidades, músculos y articulaciones están todavía calientes. El estiramiento puede ayudar a reducir la acumulación de ácido láctico, que produce en los músculos calambres y rigidez.

El enfriamiento debe consistir en un trote suave, disminuyendo la velocidad hasta un paseo, seguido de estiramientos estáticos. Recuerda estirar todos los grupos musculares utilizados durante la actividad física. Los músculos superiores del cuerpo, se olvidan especialmente a menudo en deportes como el fútbol y el rugby.

[1]MCNAIR, P.J. et al. (2000) Stretching at the ankle joint: viscoelastic responses to holds and continuous passive motion. Medicine & Science in Sport and Exercise, 33 (3), p. 354-358
[2]KNUDSON, D et al. (2001) Acute Effects of Stretching Are Not Evident in the Kinematics of the Vertical Jump, Journal of Strength & Conditioning Research, 15 (1), p. 98-101

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Tauqeer Ahmad

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