In fact, 10 of the bodybuilder should know

In fact, 10 of the bodybuilder should know. In the world of bodybuilding. Filled with a vast knowledge. Often cause confusion or conflict with prior knowledge we have ever had. For example. Misconceptions about nutrition. That should avoid all fats. It will make us healthy and strong body. Research to prove that the new strategies of resistance. By eating good fats. In the right proportions. Not only will this improve their health. It also helps in developing body. Moreover Police believe a type of aerobic exercise. Will affect the growth of muscle. But the truth is. Aerobic exercise. Can be used to great advantage. In the amount of muscle. This is just an example of a false belief. In the world of bodybuilding. The following is a true 10's bodybuilder should know. 1. Give it up. This is a basic truth for you is that you need to add weight to give it more time. Gradual. This is to increase the intensity of training bodybuilders and more. And ensure that the muscles exert the fullest. For example, you play, I bench press with weights 25 kg. 1 set of 10 reps per week, so after you get used to the weight of this body. To increase the weight by 2.5 kg. Or until you can lift it completely, only 6 - 8 reps / set (I reiterate that I completely), you would use the weight of this until I was 10 reps / set completely. and you need to gain weight again. Disruption in the growth of muscle. When you train the muscle with the same concentration. Day after day And it was only temporary. This makes the practice useless or only marginally effective. And if anyone finds it can not increase the amount of weight transfer. You may be overtraining symptoms, which need to be resolved. Before you start to do something else. The fact is. There is only one way in bodybuilding is that you need to develop a solution that applies to your muscles continuously. Based on the correct training. 2. You have at least 1 gram of protein per pound of body weight one. Most bodybuilders today. As well as athletes in general. But all know that protein is a nutrient that is important. I still have to eat too little protein. There are many people who eat only 70-80 grams of protein each day as it comes only from a lack of understanding of the protein in it. Proteins are the chemical elements. A much needed process of the body (and important for bodybuilders. To build muscle) protein synthesis (the change of amino acids. A protein to repair and strengthen the body) will be adequate to the needs of the body, but only when we get enough protein. From the bodybuilder to the muscle is heavier than most people. It was followed by a demand for more protein ratio as well. The minimum amount of protein that the body should be given a 1 g / kg body weight 1 pound, but from experience it. A lot of them would be better. Many bodybuilders that you are 2 times ever. After intensive training, bodybuilding, it is time to grow back together again. By choosing foods that are rich in protein such as eggs (with the highest biological value of food natural protein. If you are not yet a perfect score 100), milk, poultry, red meat, etc., each meal should eat 30-40 grams of protein to eat 5-7 meals / day, why not do it again. They do not just eat protein. The cause of the problem, it was not easy. In the preparation of food for 5-7 meals per day with 30-40 grams of protein to every meal as well. The solution of this problem may be solved by using a meal supplement was not easy. Whey protein may help solve the problem of inconvenience. And help us get good quality protein as well. You can prepare whey protein. Go and eat at the time of emergency immediately. 3. Sleep enough. Sleep is very important. For the bodybuilder. Sleep will help the process of protein synthesis after intensive training. And restoring the mind to be ready to train hard the next time. Moreover, sleep aids in the production. Male hormone (testosterone) and growth hormone but also the fact that one must consider when thinking of sleep is 8 hours or more of the nutrients that the body does not get any more at all. This could mean a disaster. The muscles we never trained so hard. May begin to be broken. Into nutrients to feed the body and brain. (Called a process. gluconeogenesis). To prevent loss of muscle mass. Eat foods that are high in protein. In a meal before bed. In order to effectively achieve the sleep 7-9 hours following instructions. • a warm bath before bedtime. • Listen to relaxing music. To relax. • Grazing carbs before bed. • Go to bed same time every day. • Do not sleep on the bed watching TV. • Do not use sleeping pills. • Avoid drinking beverages that contain alcohol. And smoking. 4. Develop a positive attitude. Positive thinking will enhance the process of building muscle to another. Quality of training, bodybuilding will increase if you can make one rich. Reliability and quality. You will achieve the purpose of training. But if you're in a bad mood. It will affect the training as well. For example, think about the bad. While attempting to lift a heavy weight on it. The body and mind can not fully coherent. And can not control and are trained to a certain standard. Say that it is something that should be prevented. Should communicate with their body fully. There is nothing to stop by. In fact, a good attitude. Should become a habit of it. And success will start from this point. Recommendations for developing a positive attitude. • interact with people with positive thinking. • Practice positive thinking in everyday life. • Imagine a success. 5. Stress management. We stressed. Cortisol is a hormone secreted from the body which has the ability to stop the functioning of the immune system. Increased blood pressure. And increase the amount of sugar in the bloodstream. In order to provide energy to be ready. To cope with the pressures and conditions. That is going to happen. Stress that also includes diet, exercise and concentration. Or exercise with a long period of time. It also included. The rest are not enough. These are, however, result in increased total levels of Cortisol. Cortisol production rate when the body was that much. What follows is. Will prepare a draft of glucose in the blood to rise. If such conditions occur in people who have backed up glucose (the body in the form of Glycolic and Jane) is adequate, it was alright. If it is not the case. I need to change the energy into other forms of promotion. By the breakdown of muscle protein into energy as well. Result in muscle loss occurs. Solution. • Eat well and exercise regularly. • Have enough sleep. • Refrain from smoking, avoid drinking beverages containing alcohol and caffeine. • Practice deep breathing. • Try to look optimistic. • Do not exercise every day. Have the opportunity to adjust the level of Cortisol, the body does. • Cortisol suppression by eating protein and carbohydrates immediately after exercise. Cortisol levels are higher because more people are exercising for more than 45 minutes of the carbohydrates. The CMIC is a high (rapid absorption) to prevent the disintegration of the muscle. 6. Do not neglect the training and aerobics. It will not damage the muscle. In fact, aerobic, it is essential to the growth of muscles as well. It not only helps to improve the metabolism in the body. (Metabolisms) to burn fat. The oxygen transport. And nutrients into the muscle. Which is beneficial to muscle growth and strength. The important thing to consider is to do aerobic exercise duration and intensity. Should be used at low concentrations (without much effort) and takes about 45 minutes, it will suffice for the purpose of bodybuilding. It is recommended to walk on the treadmill three times a week such as Monday, Wednesday, Friday morning, after waking up. 7. Eat the fat bad for health. You need to understand how you lose fat. Do not eat fat, it is the wrong thing. All you have to remember is the kind of fat. And act differently. It is common knowledge that We should avoid eating saturated fat (or saturated fats found in animal fats. The conglomerate at room temperature) as the cause of many health problems. Including heart disease. However, the bodybuilder should eat the right amount of saturated fat. The Coral Court Restaurant is commonly found in saturated fat. It helps increase levels of testosterone (testosterone), which resulted in an increase in muscle size (Berardi, 2004). Studies have found that eating less fat and saturated fat. The level of male hormones (testosterone) decline. After that, you fat as usual. Testosterone levels (testosterone) also returned to normal levels. This study emphasizes the benefit of fat as well. Essential fatty acids (fatty acids that the body can not create your own), including Omega-3 found in fish living in cold water and Omega-6 is found in Evening Primrose oil, safflower and sunflower. Essential fatty acids have many advantages such as • help the heart function is normal. • strengthen the immune system. • build and repair joints. They work in conjunction with calcium, boron, vitamins C, D, K. • assist in the process of building muscle. • Maintain the structure and functioning of the cell wall. Choosing the right kind of fat you would be beneficial to the body as a whole. And allows the muscles to grow. We should eat fats are essential fatty acids, mainly You are fat and saturated fatty acids in small quantities. To meet the needs of the body. 8. Avoid Overtraining. The main problem that occurs on the body, many symptoms Overtraining can be expressed in many forms, such as loss motivation, training, muscle growth, just stop growing or may be harmful to the muscle atrophy, ever have. Overtraining comes from training too hard as well. However, it also has a warning to stop before it's too late. When trying to hard to add muscle size. Without realizing that their stay is necessary to build muscle as well as the body is not enough room Overtraining can lead to symptoms. Symptoms of Overtraining is a common symptom of both physical and mental, physical, such as the heart, while at the higher, blood pressure increased, joint pain and more muscles, headache and chills, tiredness, restlessness, sleep. Do not sleep, loss or appetite loss, injuries, illness, unwell, feeling chronic fatigue, thirst, cold, easy, infections such as, disorders of the endocrine glands, is wrong. Normally, the immune, central nervous system disorders such as mental as it is angry and frustrated easily, mood and sleep disturbances, feeling sad, depressed, anxious, feel less focus on training. And loss of motivation, training, etc. How to prevent overtraining:. • Time limits in training, not to exceed 45 minutes or less. To reduce the breakdown of proteins. Since the secretion of cortisol. • Have enough sleep. • have a break occasionally. Eager to fill. • vitamin and minerals. With eating protein. To meet the needs of the body. 9. Supplementation. Nutrition for bodybuilding. (Includes all meals) should be included in the basic program of intensive training. Many training programs are more valuable. When used in conjunction with the supplement. We should choose a supplement to the diet. It should not be taken as a staple food. We can not say that the food is not important. In fact, it is very important. Supplements can increase the value of the nutrients can be enormous. The supplement is now even more convenient. Both in terms of concentration of nutrients. The packaging has a wide range of consumer satisfaction. Supplement in today's market is filled with rich and varied food. And other nutrients that the body has been developing and producing more and more each day, so consumers are interested in health issues because their bodies even more. Happy with the results obtained from supplements