Monday, February 3, 2014
Исаак Ньютон в школе учился очень плохо....
Луи Пастер занял лишь 15-ое место из 22-х.....
Saturday, February 1, 2014
Родена однажды пришлось услышать такие слова от собственного отца: "У меня сын - идиот....
Эдмунд Хиллари стал первым человеком в истории...
Top 10 Dieting Myths
1. You have to starve yourself to see results.
Wrong, wrong, wrong. Doing this only leads to muscle loss, which kills your body shape and cripples your metabolism.2. Carbs are bad and need to be eliminated.
The wrong types of carbs need to be eliminated like sugars, pastries, fruit juices, etc. The body works best on a balanced diet that consists roughly of 40% carbs, 40% protein and 20% good fats.3. Too much protein can damage your kidneys.
There is no study that has been performed that has reached this conclusion. However, we do know that on people with kidney problems, too much protein is contraindicated. Otherwise, in healthy humans, a medium to high protein diet (not more than 1.5 grams of protein per pound of bodyweight) is not damaging to the kidneys. Do ensure that sufficient water is consumed in order to help the kidneys process the protein.4. The best way to lose weight is to eat once or twice a day.
Refer to item #1. In addition, eating this little will cause sugar highs and lows which result in low energy levels and lethargy.5. Eliminating all fats is necessary to lose weight.
Horrible advice. The body needs essential fatty acids like the Omega 3’s in order to function. The body cannot produce these so we need to consume them. Therefore, a tablespoon of flaxseed oil per day or a serving of salmon will cover this need for most women while a couple of tablespoons will cover the need for most males.6. High carb/low fat diets produce the best results.
Too many carbs are a problem (unless you are an endurance athlete such as a marathon runner or a tri-athlete), as carbs are fuel that if not used gets stored as body fat. As far as the low fat part of the equation, if 20% of your calories do not come from fat, it will be hard for you to lose body fat.7. A protein shake based diet is the best way to lose fat.
Wrong again. Protein shakes are a useful tool to allow for the consumption of a meal when you are on the go. On a diet that requires five to six meals, you can have two to three protein shakes respectively at the most. Do not let anyone fool you into thinking that a protein product is better than any real food meal as this is never the case. Bodybuilders emphasize the intake of real food for faster results.8. Too much water makes you gain water weight.
The opposite is true. The more water you drink, the more you will eliminate, thus making water retention a non-issue. Make sure you drink your bodyweight in pounds times 0.66. This gives you the approximate amount in ounces of water that you need to consume per day.The Importance of Pre and Post Workout Bodybuilding Nutrition Learn What Is The Best Bodybuilding Nutrition for Before and After the Workouts
In order to make the best bodybuilding gains you must pay special attention to your nutrition before and after the workouts. Most people are aware that nutrient timing is as important as nutrient composition. In other words, it’s not just what you eat, but when you eat it that gives optimal results. As the man says, “Timing is everything.” Consuming the right foods at the right time can have positive effects on body composition: which means more muscle and less body fat. Health-conscious people are told to avoid simple carbohydrates, and for good reasons. It’s not true all the time and in every situation, however. Following a heavy workout, there is a metabolic “window” - so to speak - where the body preferentially shuttles glucose into the liver and muscles to replace lost glycogen via both insulin-dependent and non-insulin-dependent transport mechanisms. Translated, this means your body will shuttle carbs and protein into the tissues you want (muscle) instead of storing them as fat after a workout.
To carry the analogy further, the metabolic window doesn’t stay open indefinitely, so you need to take advantage of the opportunity while it lasts.
Pre/Post Workout Bodybuilding Nutrition Research
A number of studies have found that a post-workout drink containing simple, high-GI carbs and protein increases protein synthesis dramatically. The two work synergistically to create an anabolic environment that’s superior to either nutrient alone. In addition, some recent work suggests that a pre-workout drink may be superior to a post-workout drink, and consuming both may be best of all!
Research looking at the issue has gotten a great deal of attention in the sports nutrition world. One particularly interesting study, “Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise.” (Am J Physiol Endocrinol Metab 2001 Aug;281(2):E197-206), compared the anabolic responses to a carbohydrate and amino acid supplement taken either before or after resistance exercise. It’s counterintuitive to think taking in these nutrients before the workout is superior to post-workout, but according to this small study:
“…results indicate that the response of net muscle protein synthesis to consumption of an EAC solution [carb/amino acid drink] immediately before resistance exercise is greater than that when the solution is consumed after exercise, primarily because of an increase in muscle protein synthesis...”
Since this study was published, several researchers have proposed that providing amino acids/protein and carbs both before and after a resistance workout represents the best of both worlds. This is the premise of the book “Nutrient Timing” by John Ivy and Robert Portman. They present compelling evidence that the right mixture of nutrients, taken at key points in the muscle growth cycle, will optimize improvements in muscle growth, strength, and power, as well as enhance recovery from exercise.
Overall, there’s a solid body of scientific evidence to support using a blend of fast-acting carbs and amino acids/protein for both pre- and post-workout nutrition. It’s definitely a “hot” topic among sports researchers. It’s also a topic that seems to create endless speculation and conversation with non-scientists looking to get the most of their time in the gym. Everyone wants to hear the latest word, it seems.
To carry the analogy further, the metabolic window doesn’t stay open indefinitely, so you need to take advantage of the opportunity while it lasts.
Pre/Post Workout Bodybuilding Nutrition Research
A number of studies have found that a post-workout drink containing simple, high-GI carbs and protein increases protein synthesis dramatically. The two work synergistically to create an anabolic environment that’s superior to either nutrient alone. In addition, some recent work suggests that a pre-workout drink may be superior to a post-workout drink, and consuming both may be best of all!
Research looking at the issue has gotten a great deal of attention in the sports nutrition world. One particularly interesting study, “Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise.” (Am J Physiol Endocrinol Metab 2001 Aug;281(2):E197-206), compared the anabolic responses to a carbohydrate and amino acid supplement taken either before or after resistance exercise. It’s counterintuitive to think taking in these nutrients before the workout is superior to post-workout, but according to this small study:
“…results indicate that the response of net muscle protein synthesis to consumption of an EAC solution [carb/amino acid drink] immediately before resistance exercise is greater than that when the solution is consumed after exercise, primarily because of an increase in muscle protein synthesis...”
Since this study was published, several researchers have proposed that providing amino acids/protein and carbs both before and after a resistance workout represents the best of both worlds. This is the premise of the book “Nutrient Timing” by John Ivy and Robert Portman. They present compelling evidence that the right mixture of nutrients, taken at key points in the muscle growth cycle, will optimize improvements in muscle growth, strength, and power, as well as enhance recovery from exercise.
Overall, there’s a solid body of scientific evidence to support using a blend of fast-acting carbs and amino acids/protein for both pre- and post-workout nutrition. It’s definitely a “hot” topic among sports researchers. It’s also a topic that seems to create endless speculation and conversation with non-scientists looking to get the most of their time in the gym. Everyone wants to hear the latest word, it seems.
5 Common Bodybuilding Dieting Mistakes The Not To Do List for Bodybuilding Dieting Success, by Pauline Nordin
Have you been working out like a maniac lately without any significant results? Been strictly dieting without giving in to treats but still you just don't have that six-pack of abs you really want and deserve? Well, time to figure out the reasons why your body is fighting you!
Five Common Mistakes
Check out these common mistakes to make sure you don't make them yourself... 1. Going Crazy With Your Cardio.
Few people get lean without any cardio training at all, but doing too much can actually make you softer, especially in your waistline. All exercise stresses your body so it releases cortisol (stress hormone) which can make your body retain excess water.
Even though you may be lean you won't look lean when this happens. There's a layer of moosh between your muscles and your skin. What is there for you to do? Well, take a look at your bodybuilding routine. Scale down on your cardio for about two weeks. Maybe by 50%! Don't change anything else but instead of working out, be active like cleaning the house or going grocery shopping. Your body willrecuperate better this way and when the two weeks are gone you can once again add more cardio to get leaner.
2. Ditching The Carbs.
When you follow a bodybuilding diet with little carbs in order to burn fat, your body can compensate by lowering your metabolism. You see carbs raise the levels of insulin which means the energy enters the muscles as glycogen. This is a good thing since you need energy for your heavy workouts.
The bad side of the hormone insulin is it can also flush energy into hungry fat cells. The key is knowing when to consume carbs and when not to. I recommend you start your day with a source of carbs for breakfast accompanied with lean protein. The other times to ingest carbs is prior to training, immediately after training and within the two-to-three hours following your workout.
If you're on a very strict diet with a relatively low amount of carbs you need a carb loading day once or twice a week. I recommend you double or triple the amounts of quick-acting carbs on those days. Split it up so you take some before your workout and the bulk of the extra calories after working out.
3. Starting To Use Lighter Weights.
When you want to lean out, don't drop the poundages you use in the gym! You need to keep on working hard so you sacrifice the least amount of muscle tissue. There's no such thing as weight training to get ripped. You get ripped by the diet process and cardio. Make sure you keep working hard with low reps. You see, when you ask for less from your muscles, they adapt. When the calories are restricted there's a great risk your body chooses to burn some muscle mass in order to meet your new requirements.
Keep on training hard and heavy. I know it's tough, but that's the way it is!
Five Common Mistakes
Check out these common mistakes to make sure you don't make them yourself... 1. Going Crazy With Your Cardio.
Few people get lean without any cardio training at all, but doing too much can actually make you softer, especially in your waistline. All exercise stresses your body so it releases cortisol (stress hormone) which can make your body retain excess water.
Even though you may be lean you won't look lean when this happens. There's a layer of moosh between your muscles and your skin. What is there for you to do? Well, take a look at your bodybuilding routine. Scale down on your cardio for about two weeks. Maybe by 50%! Don't change anything else but instead of working out, be active like cleaning the house or going grocery shopping. Your body willrecuperate better this way and when the two weeks are gone you can once again add more cardio to get leaner.
2. Ditching The Carbs.
When you follow a bodybuilding diet with little carbs in order to burn fat, your body can compensate by lowering your metabolism. You see carbs raise the levels of insulin which means the energy enters the muscles as glycogen. This is a good thing since you need energy for your heavy workouts.
The bad side of the hormone insulin is it can also flush energy into hungry fat cells. The key is knowing when to consume carbs and when not to. I recommend you start your day with a source of carbs for breakfast accompanied with lean protein. The other times to ingest carbs is prior to training, immediately after training and within the two-to-three hours following your workout.
If you're on a very strict diet with a relatively low amount of carbs you need a carb loading day once or twice a week. I recommend you double or triple the amounts of quick-acting carbs on those days. Split it up so you take some before your workout and the bulk of the extra calories after working out.
3. Starting To Use Lighter Weights.
When you want to lean out, don't drop the poundages you use in the gym! You need to keep on working hard so you sacrifice the least amount of muscle tissue. There's no such thing as weight training to get ripped. You get ripped by the diet process and cardio. Make sure you keep working hard with low reps. You see, when you ask for less from your muscles, they adapt. When the calories are restricted there's a great risk your body chooses to burn some muscle mass in order to meet your new requirements.
Keep on training hard and heavy. I know it's tough, but that's the way it is!
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