Conditioning the body in autumn

Fight the urge to get into the home in the evenings or enjoy their meals seasons is something we can not escape; wetter and colder nights discourages us out and train, follow a particular diet or look for that body ten preparing what will be the distant summer. In short, the excuses are many. However, those 5 to 10 kg increase in winter is common, even among strength athletes who do not know how to counter their impulses or prepare a season that requires a lot movitación and energy.

Obviously, you can not run outside in the cold or wet rain, but even in dark nights you can train at home, in a class or gym, take advantage of the desktop in ideal temperatures brisk or even enjoy the cool environment to run. To go by conditioning the body in autumn , we can follow a simple exercise plan eight weeks, combined with a diet cutting, avoiding processed foods loaded with fat, sugar or other additives and selecting ingredients healthy cuisine accompanied by lean meat, vegetables and fruits, which will help the process of toning and weight maintenance.

Thanks to these good habits, breathing will be easier, muscles will become stronger and gain weight is difficult, because the metabolism turbinated not leave. The important thing is to set goals this fall preparing the mind and body for the holidays this year, because if we leave now, things will get difficult mid-January.

Combining some things like walking three times a week and train the other day for about four minutes alternating exercises with the body or using a superb home gym, it will be covered to say that is conditioning the body in autumn. On the other hand, when training breathing will get rid the problems of the season, but add a lot of oxygen to the body, which in the end will energize the entire system to achieve stay active. One day a week can leave the house and go to the gym to train hard with weights, focusing efforts in the intensity over the duration of a session.

On Sundays, for example, it is interesting to share with family, friends or partner, leaving pedaling, do team sports, or develop some adventure activities, which not only provide additional benefits to the metabolism but the mind will want to repeat this every week.

Another interesting but curious to go about conditioning the body in the autumn is to assist the neediest doing charity. This will relax the body system and encouraged to detoxify the body and indirectly to maintain a good body composition, independent cravings with meals or stay front of the TV every evening.

The evidence to classify supplements

Dietary supplements can contain protein, fat, minerals, vitamins, herbs, enzymes, intermediary metabolism of carbohydrates (such as amino acids), and various plant extracts or food. Supplements can be classified as supplements convenience (e.g., energy bars, powdered meal replacement drinks lists or nutritional supplements), which are designed to provide a convenient means to meet the caloric needs, manage intake calories, produce weight gain, weight loss stimulates or improve performance.

Based on the above criteria, evidence for classifying supplements it is simple, according to their nutritional importance.

• The effective supplements that help people meet the general caloric needs and research studies in relevant populations are shown to be efficient and safe
• Seemingly useful supplements, which were tested in early studies based on theoretical reason, but require more research to determine how it can affect performance in training or post-workout recovery.
• The possibly effective supplements that are supported by scientific theory, but lacking sufficient research to support its current use.
• Ineffective supplements that lack solid scientific basis, or who have demonstrated their fragility to real scenarios, after being tested in vitro.

When a sports nutrition specialist advises people who train, you should first assess your diet and training program must ensure that the athlete is consuming enough calories to keep your energy balanced. This is achieved primarily supported by an orthomolecular doctor or a nutritionist, so to devise a nutrient-dense diet and combined with the train intelligently.

This is the basis to build a good training program; then it suggested usually use effective supplements, give freedom to experiment using some effective supplement and apparently overcome some initial limits, alternating with some possibly correct formula that may be useful for their ergogenic value. In all cases, there must be a theoretical foundation and a situation within the training and diet plan to apply the knowledge to real life.

Obviously observing evidence to classify supplements, do not support the idea of taking ineffective supplements, because we believe that this approach is not scientifically supported and may simply be a waste of time and investment that can even destroy the results achieved.

Stacking Creatine and Whey Protein to Stack Anabolic

There are a lot of supplements that boost the size and strength, but when you look at the science that supports the validity of these supplements observe that few elected; two of which have consistently proven scientific level are consistent whey protein and creatine because both serve the function anabolic in various ways.

The whey is "fast acting," in contrast to other proteins like casein slowly injecting its amino acids also provides a leucine content higher compared to other proteins, which is more advantageous for muscle mass. This amino acid has been extensively studied due to their stimulation of protein muscle metabolism, homeostasis of glucose, insulin action, and recovery in the post-workout, so it is interesting to see how going stacking creatine and whey protein anabolic stack .

Also, by taking whey within what we call the "anabolic window" that is relative, but ranging from pre to post training can alter the expression of mRNA in an advantageous manner for muscle hypertrophy.

Moreover, creatine is a compound produced naturally in the body from reactions involving arginine, glycine, and methionine amino acids. Creatine leads to a significant increase in muscle mass and strength; New research suggests that taking creatine within the period mentioned above, is an important tool for creating an optimal anabolic environment for muscle growth strategy.

Creatine not only increases training performance, but also has recently been shown to increase muscle hypertrophy through activation of anabolic genes in the post-training. Another added benefit is that creatine may also reduce inflammation, reducing muscle damage, creatine also may have antioxidant properties that protect the body produced by the action of tissue damage. Creatine also increases lean muscle mass with a higher content of intracellular water, although other studies have shown to increase the activity of satellite cells, with more potential for growth of muscle fibers and better muscle recovery.

Research on creatine whey protein stack +

Creatine monohydrate in combination with whey protein can be much more than we think regarding profits; a study by the industry developed in 10 weeks (model single-blind, randomized) with 17 trained men, were grouped by their levels of force.

• Group 1 consumed a supplement containing protein, creatine, and glucose immediately before and after training.
• The team took the same supplement in the morning before breakfast and at night, every day of training.

At the end of the ten weeks of training, supplementation with whey protein and creatine before and after each training session was significant improvements in strength and lean body mass and a decrease in the percentage of body fat compared to the who took a supplement in the morning and evening. The authors concluded that stacking creatine and whey protein anabolic stack carbohydrate can enhance things, pre- and post-workout. Gold standard Whey Protein is one of the best protein powder favorable to bodybuilders and athletes. 

In another meta-analysis of studies examining the validity of whey protein and creatine, researchers tested whether supplements containing whey protein, administered alone or as part of a multi-ingredient (i.e., creatine) could improve the effects of resistance training on body mass and strength.

A literature search was structured was conducted on all available in PubMed research, Science Direct, Web of Science, Cochrane and the National Institutes of Health in the US, using the main inclusion criteria, taking into adults account (18 or more years ) with experience in workouts and fitness programs with a period of 6 or more weeks, which involved the stack of creatine + whey protein. Here random models have allowed continuous data available on the level of fat-free mass, lean body mass and maximum strength about the types of supplements compared.

Data from nine randomized controlled trials included 11 treatments and 192 participants; in general, with respect to the intake of supplements contrast, supplementation of whey protein, administered alone or as part of several ingredients, combined with resistance training, was associated with respectable additional gains in terms of free mass fat or lean body mass. 

Whey protein alone or as part of a multi - ingredient (i.e., creatine) maximized lean body mass or reducing body fat and resulted in improved physical strength on the intake of an isoenergetic carbohydrate equivalent or a supplement of whey protein. This effect seems to be more evident when going stacking creatine and whey protein anabolic stack.

Carbohydrates and protein synthesis in adulthood

The athlete devoted most legendary of all and activity, with 45 years of age, a second in the last Mr. Olympia, the great Dexter Jackson showed us in an interview that things can be made different when the body reacts as opposed to scientific studies on a particular topic. And Dexter, one of the great institutions of the circuit, Shawn Rhoden share new experiences of his friend and rival, sharing with MASmusculo scientists who spent their 40 years can still build lean muscle mass.

Building muscle takes more effort as you get older since it seems that adults have a lower rate of protein synthesis or greater anabolic resistance so to speak. Several studies have shown decreased response to muscle protein synthesis in older adults compared with young adults, therefore, take into account that supplements used at the exact moment of post-workout and how they are related to the carbohydrates and protein synthesis in adulthood.

An interesting fact is that the intake of whey protein, compared to micellar casein, stimulates more efficiently the synthesis of muscle protein, in addition to adding a dose of a supplement free leucine increases this process when a certain age is exceeded (35-40 years). By the way, few people talk about how he would react a protein shake powder with some carbohydrates like Vitargo or some maltodextrin, to achieve a faster recovery.

According to a new study published in the prestigious Journal of Clinical Endocrinology and Metabolism, it appears that whey protein enriched with leucine can be an essential ingredient, but carbohydrates are not. Another common belief is that the addition of carbohydrate to protein powders whey improves the rate of protein synthesis in adults. Therefore, the study focused on examining the influence of leucine (not carbohydrates) in a group of older men (50-60 years) who were assigned to follow a program of moderate to intense training for four weeks.

• Group 1 was supplemented with 21 g of whey protein enriched with leucine, carbohydrates (9 g) and fats (3 g).
• Group 2 was supplemented with a drink composed of 21 g of whey protein enriched with leucine, without carbohydrates or fat.
• Group 3 was completed with an isocaloric mixture, containing carbohydrates and fats.

For the testing methodology to evaluate the basal stable isotopic signature rate and rates postprandial muscle protein synthesis in the three groups was applied; end of the study, Group 1 reacted better, however, the co-carbohydrate intake and fat with whey protein enriched with leucine did not affect the response of muscle protein synthesis postprandial.

Study author stated that after ingestion of the whey protein and supplemental leucine, a substantial increase in the rate of muscle protein synthesis as compared to rates of synthesis of basal protein was observed also concludes that this result would not change if carbohydrates or fats shake is eliminated, because the test the behavior of this drink (no carbs or fat), the anabolic response was similar.

Another interesting finding related to group 1, is that related the levels of insulin in the carbohydrate drink, for when had more fat, insulin concentrations were increased in plasma. Here, the anabolic hormone levels were significantly higher compared to whey protein drink alone but did not increase the rate of protein synthesis postprandial, which clarifies how they might interact carbohydrates and protein synthesis in adulthood.

These results contradict the popular belief that carbs are needed for increased rates of protein synthesis in general. These findings imply that nutritional supplements such as whey and leucine can be used to help prevent muscle loss and stimulate protein synthesis without using carbohydrates, when age exceeded the barrier of 40 years, but as always our view, it is a matter of experience on a personal level and decide that it may be better at certain times of growth level within a training program where progressions should be gradual and steady.

To know more you can read details here.

What kind of carbohydrate do you use in post-workout?

Sources

• The American Journal of Clinical Nutrition: Aging is Associated With diminished accretion of muscle proteins after the ingestion of a small bolus of essential amino acids
• American Societies for Experimental Biology: Anabolic, amino acid signaling deficits, underlie resistance of wasting, aging muscle
• Clinical Nutrition Research: Leucine co-ingestion postprandial Improves muscle protein accretion in elderly men

The use of the mirror during squats

Most personal trainers recommend squatting in front of a mirror for visual information about the art; some people who tend to put more weight on their dominant leg squat, using a mirror, can correct itself during exercise. Contrary to this, in most gyms Olympic lifting, no mirrors in front of the squat rack; to address the question of whether or not it is beneficial to perform squats in front of a mirror, researchers at the Rehabilitation Institute of Chicago recently examined how preferential load that is affected when the exercise is performed with and without a mirror.

This research was presented at the Academic Sports Association at the Annual Meeting in Sacramento, California where researchers set out to examine the use of the mirror during squats ; for it recruited 10 healthy people (5 men and 5 women) who conducted five squats at the height of a chair fixed in three different positions feet and five deep squats with and without mirror.

They were asked to keep our feet on two platforms of different strength; this tool allowed the researchers to calculate the amount of force that a person placed in each leg during squats. Half of the participants developed the exercise with a mirror and the other half without a mirror, and then exchanged the position; so at the end of the study, reported that the comparison to make a squat with or without a mirror, no difference, citing the findings indicate that when it comes to distribution equal weights and symmetry of the load each leg during a squat, the mirror does not seem to make a 

In conclusion, the use of the mirror during the squat involving both legs not changed preferential loading of the lower extremities; then, athletes must choose for themselves a comfortable foot position during an exercise squat for equal load.

The paradoxes of "chest-up" Squat

Periodically, enlightened gurus who say they put in their mouth some baneful to prepare a training session predictions; among the most popular exercises that have many scientific versions is the "chest-up" squat that requires breasts and knees bent, and the pelvis is placed in a particular position. 

The paradoxes of the squat "chest-up" can break through the experiences of thousands of practitioners of bodybuilding that match some things; this science has become a new religion that is part of a scientific fact about the squat "chest-up."

How to run the "chest-up" Squat

Execution is recommended making a hyperextension of the lumbar spine, pelvis and rib cage inverted and raised (chest upwards) to guarantee the security and stability of the spine, through the isometric contraction of muscles multifídicos erector, long dorsal, and ileum-costume. In fact, the stability of the spine depends on three different muscle systems activated progressively about the load that is submitted.

In a nutshell;

On the one hand the muscular regime of the spine and spinal muscles central system and pelvic muscles, enough to keep up and not lift heavy loads. On the contrary, the system of abdominal pressure below the diaphragm and the Valsalva maneuver to the ribcage when the load is difficult and can endanger the structures of the spine to develop the compression force and shear forces (inner strength in response to a shear). In this case, the system is activated independent of the will.

Above the diaphragm, the effect of closing the Valsalva glottis prevents air contained in the lungs from escaping during creating effort thus, together with the heart a "ball" that becomes the rib cage and the broad plugin support of the forces exerted by the body axis. It is no coincidence that we inhale deeply before developing the movement in the first part, then hold your breath briefly to exhale again as the most difficult part of the motion is exceeded.

Below the diaphragm, the contraction of the abdominal muscles do work that impacts the viscera of the column; as shown in the figure below the paradoxes of the squat "chest-up" are observed when comparing the MRI. The minimum area of support vertebrae (white tone) becomes progressively more extensive about the load to bear, becoming a ball perfectly circular, which involves heavy work exerted on the rib cage.

What we mean that the way to hold the bar below the neck is the worst thing we can do, because the back gets a harsh punishment to the palanquin, exerting no force on the lumbar voluntary. Also, to further lower the buttocks, it tends to bend the lumbar spine, which produces compensatory movements that increase the risk of injury

The column as everyone knows is the most appropriate structure to withstand loads of vertical compression; systems that comprise not only prevent a collapse of the intervertebral discs but are also essential for controlling the cutting forces appearing in the heavy lifting, the body should be tilted slightly forward.

Finally, there is a position that works perfect for everyone, however, although there are physiological differences, the authors of scientific studies cite that can take a stand with legs a little more open to the breadth of the shoulders and, even the toes should point to a similar to that seen in the figure below position.

In practice to elucidate the paradoxes of the "chest-up" squat;

Work in a poor posture while extending hip is like pulling the brakes while accelerating an obvious contradiction is performed. Ultimately perform the squat "chest-up" not only threatens the body but as the ineffective uprising that hinders the movement is also shown.

What you can do is maintain a neutral position with the pelvis back, keeping a charge that can be raised (slightly lighter), without compromising the thoracic structure, and balance to maintain stability.