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Mental strength | Dr. Sean Richardson

Mental strength Dr. Sean Richardson

Mental strength | Dr. Sean Richardson

An interesting TED talk in 2012. This video will give you some basic information about mental strength and how to overcome some of the difficult situation in which you find in your life.

Dr. Sean Richardson used the lessons learned from the locker rooms of professional athletes to show the subtlety of the human brain and behavior in order to overcome some of the normal and predictable human obstacles to success.

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Jean Luc Favre Bodybuilding | Professional athlete | Motivation Quote

jean-luc-favre awb

Jean Luc Favre Bodybuilding




World champion professional I.F.B.B. in Paris in 1989.

#ProfessionalAthlete who participated in #Mr.Olympia in 1990 in the USA.

#JeanLucFavre #bodybuildingLegends #mrOlympia

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4 things you should do before every workout

There is a natural urge to jump right into training. After all, who does not have a lack of time?
But do not take the proper steps before every workout may be sabotaging your work, or it can lead to injuries and long-term disadvantages. Planning and proper warm-up, you will have a more effective workout, with less likelihood of injury, and you will create the results you desire.
Here are four quick steps to do so.

Eat 60 to 90 minutes before a workout

Many come to the gym without “entered fuel” for training. Regardless of whether you’re training in the morning, worried about nausea during training or feel that training on an empty stomach burns more fat, actually doing yourself a disservice if they do not fill your tank before training.
If you train right after waking up, chances are high that you have not eaten for 12 hours. Your body is actually hungry, and are unlikely to work as best he can. Meal before a workout will add needed energy and speed.
In addition, water metabolism contributing to protein synthesis, a process in which cells build proteins and products. To heighten the effect, increase lean mass and burn fat, eat before a workout lean protein and slow carbs like brown rice, oatmeal and sweet potatoes.
If you practice a few minutes after waking up, and do not get proper meal, then reach for a shake. Make a mix of whey proteins with orange juice to make that break the “post” and offer you all the necessary ingredients for the morning session.

Use a foam roller for 10-15 minutes before training

There is a reason that many professional athletes have certain specialists to help them before training and matches.
Such treatments break the spasm in the tissues, improve the quality of muscles and increase mobility. Many actually do not have access to such treatments, but all we can still have a regular massage using foam tubes that you will probably find in any gym.
After only 10 minutes on a foam roller will feel faster and you will be able to perform certain exercises more effectively. An easy way to use is to start from the bottom and climb up. Sit on the floor with legs outstretched and rotate the tube beneath one of your sheets. With high pressure roller drag on the body, so it passes over the muscle sheet 6 to 8 times. Then switch to the second sheet. If you find a particularly tight, hold the roller while the tension is reduced.Use the same technique on the vine, gluteus, middle and upper back, lateral muscles, quads and chest.
Do not work up through the joints (such as the back of the knee) or on the lower back, because it can lead to injury.

Doing dynamic mobility work 10-15 minutes before training

There’s nothing wrong with static stretching. But, as this hot rubber stretches more easily than cold, keep stretching for the end of the training. Before the training focuses on the dynamic mobility, a full body movements where the stretching keeps only 2 seconds in each position.
Recent research shows that those who adhere to the dynamic retention of creating long-term gains and mobility and flexibility with strength, but those who are doing static heating, or not work at all.

Can dynamic mobility work before every workout or you can only do those movements that affect the muscles that they want to work that day. Anyway, 10 or 15 minutes of dynamic mobility will increase heart rate and prepare the muscles for the upcoming workout.
Effective dynamic movements that can include pre-workout stretching elbow (elbow to instep) that heats the gluteus Lodge, calves and ankles; Wall scapular slide the blade and shoulder, and Side-Lying Extension-Rotation of the thoracic spine mobility.

Specific warm-up before training

Performing sets up and running within 40 to 70% of maximum for each main lift you are planning to perform an effective way to avoid injury, nervous system and improve performance during sets.
If, say, your two big boot in the day the front bench and squat thrust, you need to run from two to three sets of warm-up for each movement in the same range of reps that you will use during training.
Well, if you plan to do with the front squats with 85 pounds 6 reps, start with a set of 8 to 40 pounds, then a set of 6 and 60 pounds, and finally a set of 4 to 70 pounds.

It will bring balance to be prepared for kits without fatigue due to running too warm. The rule of thumb is closer to your maximum, you try to pick up, if you do the warm-up sets.

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Are you eating enough protein | Health instructions | Awesome body

are you eating enough protein
When it comes to building muscle, all the work done in the gym is really half the battle. The other half belongs to the kitchen. Nutrition is very important when trying to improve body composition. Without the proper ingredients, no matter how much time you spend practicing, you will not get the result you want.

Are you eating enough protein

Muscles are made up of more than 25% protein (a significant amount) with up to 75% water and stored glycogen (carbohydrates). Although people quite understand that consuming adequate protein is essential for muscle development and maintenance of the masses, it is still unclear the amount of protein to consume.

There are many recommendations from very low with 50 grams of protein a day, to those amounts in excess of three times your body weight. Although in theory a good recommendation “more is better”, this is not recommended. So, how much protein you actually need for big muscles?

Frequent recommendations

American Association for the recommended daily nutrient 0,36 grams of protein for every pound of body weight. This would mean that a man of about 81 kilograms to only 65 grams of protein per day to meet the needs. The important thing to note is that these these conditions apply to those individuals who are not active, and that active people have higher requirements.

Another association that cares about strength and fitness is recommended that active people consume from 0.4 g to 0.6 grams for every pound of body weight and 0.8 g for a professional athlete. It is important that as a man active, needs also grow. So, we can say that if you try to build your muscles, you are at the top end of the spectrum.

How much is actually enough?

Popular belief is that you need to bring 1 gram of protein for every half kilogram of weight if you want to build muscles. For some this may sound a lot, but for some little. The real answer is that really depends.

Research shows that the average person who tries to build muscles can progress from 0.6 grams to about 1.1 grams of protein for every pound of weight. Everything depends on your goals, genetics, nutrition and rest, but to achieve this goal, it should be enough for most people. For example, a relatively fit man with about 80 kg should be entered between 108 g and 198 g of protein per day to gain muscle.

If you have excess weight and trying to lose weight, you need to enter as many grams as needed for desired weight, not actual. For example, a 100 kg man who wants to have 80 kg to the specific training and nutrition, bringing as it already has a 180 kg. You should know that it is very important to reduce the intake of carbohydrates and fats.

On the other hand, trying to gain a few kg, it would not be bad to eat a few extra grams of protein (from fats and carbohydrates) to raise calories. You may have heard that the extra protein intake unnecessary and that what the body is not used to be evicted, but it is not necessarily true. Although part is, if you try to increase your weight or size, you must enter additional calories. Then is not the time to select the ingredients – just eat!

Not all proteins are the same

One recurring question is “What is a good source of protein?”

To answer this question you must first understand that there are two types of proteins in nature: complete (all of the amino acids) and incomplete (some of the amino acids).
Simply complete proteins are of animal origin, and incomplete proteins are of plant origin. Animal protein has a high biological value (BV), which means that they are mainly used for the reconstruction and development of muscle cells.

To set standards, the eggs have 100% BV, beef has 80% BV and beans less than 50%. This means that the quality of the protein you ingest, your body will use it more effectively. As BV is concerned, whey protein can have a value of 90% to 104%, depending on the quality of processing. Those who have trouble eating enough meat and eggs, it’s a good way to increase your daily protein intake.

The only negative thing is that you might become too strong. (Negative?)