Negative Calories - A Myth Or An Ideal Way To Lose Weight? | Steroids4U.eu

 Negative Calories - A Myth Or An Ideal Way To Lose Weight?

Have you heard about negative calories and a diet based on them? In this article, we will explain to you whether there are foods that require more energy to process than the food itself. Learn if eating only celery, tomatoes and other vegetables is a good way to lose weight.

Negative calories - what exactly is it?

Have you come across the term "negative calories"? It is possible that it has been associated with a “negative-calorie diet” or a “negative-calorie diet” (NCD). It is a dietary concept in which foods with a negative caloric effect are consumed. This means that the body needs more energy to process them than is found in these foods. This hypothesis assumes that intake of this diet will result in a caloric deficit, which sounds interesting to people who are trying to reduce body weight.

Thermal effect of food

The human body needs the energy it receives from food for all activities, but it also needs some energy to consume and process it. You may not have known, but some of the calories in food are used by the body to process food, and some burn in the form of heat. One of the terms that refers to this process is the thermal effect of food (TEF). However, you may also encounter names loosely translated as “diet-induced thermogenesis (DIT) or“ specific dynamic action ”(SDA).

The thermal effect of food varies according to its components, because the body needs a different amount of energy to process proteins, carbohydrates and fats. The diet based on proteins has the highest thermal effect of food (20 - 30%). This means that when you consume 100 calories of protein, approximately 20-30 calories are used to process them, so you only eat 70. With a traditional diet, the thermal effect represents about 10% of caloric intake. However, it depends on the composition of the diet, because a lunch with a predominance of proteins than fats has a different thermal effect. You can compare it in the table:

Calorie content per gram of nutrient Thermal effect of food

Protein 4 20 - 30%

Carbohydrates 4 5 - 10%

Fats 9 0 - 3%

In addition to the highest thermal effect, proteins also have several other benefits associated with weight loss.

However, in addition to the thermal effect of food, it must be remembered that only part of the total number of calories is used by the body as energy or for storage. Absorbed calories, such as fiber or partially indigestible food, should also be considered during absorption. We can express this, for example, by equation:

Total number of calories received - "excluded calories" - thermal effect of food = calories suitable for use

Are there negative calorie foods?

The idea of a diet in which you only eat foods with negative calories and lose weight is tempting. On the Internet you will find examples that are included in this type, often vegetables or fruits. One of them is, for example, celery, because it is made up mainly of water and fiber. But is it really possible to achieve "negative calories"?

We will probably disappoint you, because the idea of ​​negative calorie foods is a myth, a theoretical premise and perhaps a pious wish. This is confirmed by the skeptical attitude of several doctors and nutritionists. The main argument that confirms that explicitly "zero" calories do not exist is a scientific study performed on a lizard (Pogona vitticeps). For all articles, we use the results of research conducted only on people, but in this case we will make an exception. For exact results, a machine was used that measured the metabolic rate and energy required to digest celery. 33% of calories were used for digestion and 43% were excreted, which unfortunately does not represent 100%. The difference is 24% of calories from raw and diced celery. It follows that even though celery is mainly made of water and fiber, it does not "pass" through the digestive tract without some energy remaining in the body.

There is no scientific evidence for the existence of "zero-calorie" foods, but there are examples of such low calorie content that it could be called almost zero. Examples of zero-calorie foods from vegetables and fruits are those with a high water content. Here are some examples:

Water content Number of calories

Celery 95% 14 (in 100 g)

Tomato 94% 32 (in 180 g)

Carrots 88% 52 (in 130 g)

Grapefruit 92% 69 (in 230 g)

Watermelon 91% 46 (in 150 g)

Apple 86% 53 (in 110 g)

Celery, tomatoes or grapefruit are low in calories and contain from 7 to 30 calories per 100 grams. They are low in calories, but even though they are considered negative calorie foods, research does not confirm this. Due to the high content of fiber and water, a large amount of energy is not required for their processing. What does this mean? These foods are low in calories, but require less energy to process.

Some of the energy goes to digestion, then calories are eliminated, but you may have thought that energy is also needed to process food in the mouth. Now you may be saying that just chewing is the key to negative calories. Don't expect any holy grail to lose weight. According to research focused on energy consumption when chewing gum, you burn about 11 calories in 1 hour. If we took away the energy needed to digest and absorb celery and consider only the yellowing, you would need to "stir in those 100 g with 14 calories in your mouth" for about 76 minutes. [7]

Low calorie foods

Zero-calorie foods do not seem to exist, but we have some tips for low-calorie foods that are exceptional for their content. This chapter is a "compensation" for refuting the myth. We have divided them into categories in which everyone can find their favorites. [6] [7] [8] [9]

Fruit

Watermelon - only 46 calories in 152 grams of this sweet delicacy speaks for itself. In addition, you will also find vitamin C and other nutrients in it.

Raspberries - 64 calories in 125 g plus manganese and vitamin C.

Grapefruit - half a grapefruit weighs about 123 g and contains about 52 calories.

Orange - 1 whole orange contains about 60 calories and 2.3 g of fiber, which is also not harmful.

Strawberries - only 50 calories and 2.5 g of fiber will be taken in 1 cup of strawberries.

Vegetables

Celery - in 2 stalks of celery you will find only 13 calories, but up to 1.2 g of fiber.

Kel - in 20 g of kel you will find 7 calories and several vitamins and minerals.

Garlic - more has been described about the benefits of garlic, but it is also important for weight reduction, because 1 clove contains only 5 calories.

Beetroot - in the middle of the cup you will find 37 calories, but iron, fiber or other nutrients.

Tomato - a medium-sized tomato contains 25 calories and an additional 1.3 g of fiber.

Carrots - in 1 carrot you will find 30 calories and 2 g of fiber.

Meat, dairy products and others

Pork tenderloin - in an 85 g portion you will find 15 g of protein, but mainly only 91 calories and other nutrients.

Mushrooms - fans of mushrooms will certainly enjoy the information that 1 cup of mushrooms represents about 15 calories, but also vitamins and minerals.

Coffee and tea - drinks also have calories, except for coffee and tea. Tea contains 0 calories and a cup of coffee only 2 calories. In addition, both drinks are beneficial for other reasons.

Broth - vegetable, meat or seafood is not only tasty and healthy, it also has a low calorie content.

Eggs - Eggs have been described, but it is true that 1 approximately 6 g of egg contains 78 calories and other important nutrients.

Salmon - fish are a generally healthy type of meat, in an 85 g portion of salmon you will find vitamins, omega-3, 17 g of protein and only 121 calories.

Want to know more about the benefits of green tea and coffee? Read the articles - 8 positive effects of green tea for the health of athletes and Caffeine and how to make your training more effective.

There seems to be no negative calorie diet, which is perhaps a positive message under certain circumstances, as it could lead to too rapid a weight loss. Even if that were true, this vision of weight loss could be a loss of about 1 kg per day, the exact opposite of healthy weight loss.

The concept of a diet based on negative calories is based on consuming low-calorie food. With this diet, you do not have to worry about burning calories, because according to this theory, you lose weight without any further activity. However, according to the expert, this is not the right way, because a varied diet is needed to get all the necessary nutrients. In addition, no one would enjoy eating celery, tomatoes and carrots. Replacing a diet exclusively with a low-calorie meal is unhealthy and, moreover, uninteresting. And we haven't mentioned the yo-yo effect yet. Instead, it is certainly healthier and more interesting to replace high-calorie meals with them and mix them with nutritious meals for nutrient intake.

Scientists have not yet confirmed that there is food with negative calories. Even if it succeeds, a monotonous menu is really not good. However, there are low calorie foods that can be a healthier alternative. Anyway, we believe you have learned everything you need to know about this topic.

Steroids4U.eu | Online Steroid Shop - Buy Steroids - Cheap Steroids for sale

Deadlift - what mistakes we make most often, and how to avoid them | Steroids4U.eu

Deadlift - what mistakes we make most often, and how to avoid them

What kind of training would it be if it lacked a deadlift? Not only do you involve a really wide range of muscle areas, it also brings you many health and physical benefits. Learn why deadlift is rightly considered one of the top exercises, what its variations are, and what mistakes you should avoid when performing it.

What is a deadlift?

The deadlift is a royal exercise that everyone should really include in their training plan. By doing it, you will increase your strength and strengthen a large number of muscles, strengthen your legs and buttocks, improve dexterity and eliminate low back pain or damage to the plates. It is simply a multifunctional exercise with many benefits, if you do it correctly and without unnecessary mistakes. In addition, you will only need one effective tool in the form of a two-handed dumbbell to perform it. You can also use grips or exercise gloves for a better grip and protection of your hands.

https://www.steroids4u.eu

Benefits of deadlift

Performing a deadlift brings with it a number of benefits and advantages that you may not have even known about. For example, that his practice:

contributes to fat burning

improves posture

involves several muscle groups at once

increases the power you use outside the gym

builds hand strength

increases hormone levels

will improve your condition

is the prevention of injuries during other exercises

is inexpensive

What muscles do you train with a deadlift?

One of the main advantages of deadlift is its overall effect on the growth of multiple muscles. Deadlifts are similar to squats, because they are also complex exercises and focus on practicing a really wide range of muscle parts.

Muscles targeted by deadlift include:

quads

hamstrings

calves

large sciatic muscle and associated muscles

loins

forearm

trapezes

shoulders

blades

The right technique for performing a deadlift

You will need a standard two-handed barbell to perform a deadlift. For beginners, it is recommended not to add any or only minimal weights to avoid unnecessary injury. The weight of the weight you should use should depend on your condition.

Procedure for correct deadlift:

Place the barbell on the ground and stand next to it so that the tibia bones almost touch the barbell.

Maintain a shoulder-width stance. The tips of the feet point forward.

Lean forward and grab the barbell. Here you can use 2 ways to grip - hold the barbell with both hands with the palms facing down or use an alternating grip with one palm facing up and the other facing down. The grip of the hands should be slightly wider than the position of the legs.

When leaning forward, push your knees and hips slightly back.

Keep your back straight when lifting the barbell from the ground.

Use the leg muscles, not the back, to lift the barbell up. Keep your head straight, never lift it up.

When you reach the final standing position, push your hips back, lower your shoulder blades and squeeze your sciatic muscles.

The barbell should remain below or at the level of the hips, the arms and back should be outstretched.

Do not switch knees in the final phase.

Then return to the starting position, keeping your back straight and pushing your hips back again. The barbell must still touch the ground.

Inhale by getting up from the starting position and exhale in the final standing position. It is important to breathe in the abdomen, not in the chest.

Deadlift variants

In the previous chapter, we introduced you to the correct technique for performing a classic deadlift. If you master its technique 100%, there is nothing to prevent you from including in your training plan a slightly more complex variants, which will definitely diversify your training. 

Romanian deadlift

It is similar to the classic deadlift, but differs from it by several basic features. The first is the fact that we involve much more hamstrings in the Romanian deadlift than in the classic deadlift. Its Romanian version focuses primarily on rehearsing this game. At the same time, the Romanian deadlift does not start from a position where the barbell is on the ground, but is in an elevated position, for example on a multipress. In the case of the classic deadlift, we will also place the barbell completely on the ground, in the case of the Romanian one, you will stop the barbell above the ground so that you feel the hamstrings as much as possible.

Sumo deadlift

This variation of deadlift does not strain the lower back in the starting position. Sumo deadlift is most often used by powerlifters who lift really heavy weights and want to prevent injuries. The basic difference between the classic deadlift and its sumo version is the attitude. The width of the legs at the initial stage must be much larger than the width of the arms. The toes will not point forward, but to the sides. You do not grip the dumbbell as you would with a classic deadlift, but you catch it from the inside of the legs, in the middle.

Deadlift with trapbar barbell

The technique of performing this variant is identical to the classic deadlift. The only difference is the barbell that is used in it. To perform it, you will need an Olympic trapbar, thanks to which you will use the primary legs when performing the exercise, and not the back and other muscles.

Deadlift with single arms

Again, a classic deadlift, in which two single arms are used instead of one large barbell. However, it is a more difficult version of the classic deadlift, in which the weight of the dumbbells is distributed in two hands. However, when lifting one-handed arms, the weight does not spread out in any way, which is why this design may seem much more difficult for you.

The most common mistakes when making a deadlift

You will not achieve the above-mentioned benefits if you do not perform the deadlift correctly. In the previous chapter, we went through the correct technique of performing this exercise. Nevertheless, some practitioners repeatedly make mistakes that pave the way for their goal. We therefore looked at the most common mistakes that athletes make when performing a deadlift.

You are standing too far from the barbell

In order for the deadlift to be performed correctly and with all the necessary muscles involved, you must maintain a strict stance. Do not move too far away from the barbell, otherwise you may cause unpleasant injuries or back pain. At the same time, you should place the barbell on the ground exactly where you lifted it during the initial phase. Do not place it too far from the tibia, otherwise you can start exercising again.

You squat when lifting dumbbells

The deadlift is similar to a squat, but it's definitely not a variation of the squat. In both exercises, the same or similar muscles are involved and usually have the same effect - strengthening the legs and sciatic muscles. However, this certainly does not mean that you should squat in a deadlift. Many people tend to keep their backs perpendicular to the ground when lifting dumbbells, which is typical of squatting with weights. During a deadlift, the back must always be stretched, it must not be perpendicular to the ground. At the same time, when placing the barbell on the ground, you do not go into full support, you simply stop when the barbell touches the ground, you do not make any other extra downward movement.

Do not place the barbell completely on the ground

A common problem when performing the classic variant of deadlift. The barbell still has to touch the ground, with the exception of the Romanian deadlift. If you do not place the barbell on the ground, you may put too much strain on your back, hips and knees due to the high weight of the barbell. You can then cause unpleasant injuries, such as popping the plate, blocking the vertebrae or a sprained knee.

Do not stretch before making a deadlift

You should omit static stretching completely before performing a deadlift. It can do you more harm than good in the form of unpleasant injuries. You should therefore focus on dynamic stretching, such as squats, lunges or light running.

You have a rounded or curved back

It is ideal when performing a deadlift to maintain a straight, protruding back, or a neutral back position. However, many exercisers tend to push their backs forward or backward. This is the so-called kyphotic position (rounded back) and hyperexposed position (protruding chest and back arched inwards). There is a high risk of injury in these positions.

Do not pull the blades back

Retracting the shoulder blades will help you maintain a neutral spine. When the shoulders protrude (relax forward), the spine is weakened and will be much easier to bend and round.

You tear with a barbell

The lower the weight of the barbell, the more often this problem arises. Many people tend to tear it when lifting a barbell, as if they want to perform exercises primarily on the biceps or triceps. However, this is not the right technique. The hands that hold the barbell must always maintain one and the same position - outstretched hands in the forearms and shoulders. It is therefore not necessary to tear the barbell or lift it higher.

You have a bad eccentric phase

As mentioned in the point above, one of the most common mistakes in performing a deadlift is the tendency of people to squat. For the most part, this is not intentional and can also cause an unconscious ill-return to the starting position. The reason may also be bending the knees too early. You should only bend them when you return the barbell to the ground and it is already below your knees. If you start to bend your knees when the barbell is above them, you will automatically place it in the wrong position and it will be far from your legs.

Steroids4U.eu | Online Steroid Shop - Buy Steroids - Cheap Steroids for sale

Muscular figure without fat. Which exercise to choose and what cardio is optimal for burning? | Steroids4U.eu

Muscular figure without fat. Which exercise to choose and what cardio is optimal for burning?

What is the right course of action if your goal is a fat-free muscular figure? Training and recommendations for cardio training in a short guide.

Anyone who starts sweating at dumbbells would probably want to have a body like the legendary Adonis. You probably already know very well that the path to such a result may be longer than it might seem at first glance. In addition, several key points need to be kept in mind when shaping a muscular figure. In this article, I will summarize what a fat-free muscular figure is and how to work on it. How to build more muscle mass, but with as little as possible to any unnecessary increase in your body fat.

The basis of building a muscular figure without fat is… the basis.

You can easily place this rule at the beginning of most of the known training goals. You want to have muscles, show yourself in good shape in the summer by the water, increase your self-confidence, impress your surroundings. Do you just feel a little better in your own body? You can't move forward without a basic scheme:

STIMULATION - training

FUEL - food and well-being

GROWTH - diet and regeneration

The muscles must receive (stimulating) training, otherwise you will not start any enlargement process in them. Training is a necessary basis for the growth of muscle mass, specifically the trigger. But in order for this to happen as it should be, your body must have optimal nutrition. Once you have stimulated your muscles with your training and you have a suitable daily intake of all macronutrients (proteins, carbohydrates, fats), you need to give your muscles a good rest. That means good sleep. Only then does muscle growth take place.

Which training should you choose focused primarily on muscle growth and fat burning?

There are several training options. You can achieve an increase in muscle mass with several variants of your training in the gym and outside it. However, you can't do without the strength base of training. In terms of strengthening, it is ideal to include in each training such exercises that involve more than one muscle part at a time (these are basic exercises, their combinations and alternatives - bench press, deadlift, squats - you can find more exercises with descriptions in our database of exercises).

You can choose the training variants yourself based on the recommendations. In general, however, it is not worth staying too long in any training system. You have to continuously stimulate your muscles with something new so that training for muscles does not become a routine. By changing the training plan from time to time, you can see more favorable results.

Here I will summarize three of my favorite fit / barbell (advanced) variations:

A) Muscle building training - Pressures, strokes, legs

With this style, you divide your exercise into when you do mainly pressure exercises, pull-up exercises or you focus only on the legs in a given training.

PRESSURE TRAINING

Benčpres– 5 series after 6 repetitions

Shoulder pressure (standing / sitting, with two-handed / with single arms) - 4 series of 8 repetitions

One-handed pressures on an inclined bench upwards - 4 series after 10 repetitions

Spreading on rollers - 5 series after 12 repetitions

Tightening with single arms - 5 series after 12 repetitions

French pressures - 4 series after 15 repetitions

Triceps compression of a pulley (rope / rod) - 4 series after 15 repetitions

TOW TRAINING

Deadlift - 4 sets of 6 reps

Big dumbbell pulls in the forward bend - 4 series of 8 reps

Pulling the pulley from top to chest - 4 series after 10 repetitions

One-handed pull-outs in the forward bend - 3 series of 12 repetitions (each hand)

Biceps stroke - 4 series of 8 repetitions

Hammer stroke - 4 series after 12 repetitions

LEGS

Squats - 5 series after 5 repetitions

Lifting the pelvis (half bridge) - 5 series after 8 repetitions

Romanian deadlift - 4 sets of 8 reps

Legpress - 4 series of 10 repetitions

Lunges with one arms in hands - 4 series of 8 repetitions (each leg)

Pre-digging - 4 series of 12 repetitions

Burial - 4 series of 12 repetitions

Extensions - 4 series after 12 repetitions

B) Training focused on building muscles - Breasts, back, legs

Most often, in the world of exercise, you can meet with a training layout, where you train three basic "big" muscle parts for three days, to which you add "small" muscle parts. This method can have many elements in common with the previous - pressures, strokes, legs.

CHESTS

Benčpres - 5 series of 6 to 10 repetitions

Lying in bed - 5 series after 6 to 10 repetitions

Pressures on a sloping bench - 6 series after 6 to 10 repetitions

Chest Pulleys - 6 sets of 10 to 12 reps

Bars - 5 series to failure

Pullover - 5 series of 10 to 12 repetitions

back

Failures - 6 series to failure

T-BAR barbell pulls - 5 series of 6 to 10 repetitions

Lower pulley pulls - 6 series of 6 to 10 repetitions

One-handed pull-outs - 6 series of 6 to 10 repetitions

Romanian deadlift - 6 sets after 15 repetitions

LEGS

Squats - 6 sets of 8 to 12 reps

Legpress - 6 series of 8 to 12 repetitions

Pre-digging - 6 series after 12 to 15 repetitions

Burying - 6 series of 10 to 15 repetitions

Lunges with one arms in hands - 5 series of 15 repetitions (each leg)

Standing extensions - 10 series after 10 repetitions

Sittings in a sitting position - 8 series after 15 repetitions

Extensions - one leg with load - 6 series after 12 repetitions

C) Muscle building training - "Arnold"

It is a training program, which became popular under the description that this is how the legendary Arnold Schwarzenegger used to train most often in times of greatest glory. The "Arnold" technique is based on antagonistic training - the opposite muscles are mainly trained.

CHEST + BACK

Benčpres - 4 series of 10 reps

One-handed pressures on an inclined bench upwards - 4 series after 10 repetitions

Pulover - 4 series of 10 reps

Over-bending bends - 4 series of 10 repetitions

Big dumbbell pulls in the forward bend - 4 series after 10 repetitions

Deadlift - 4 sets of 10 reps

Belly (various exercises) - 5 series of 25 repetitions

SHOULDERS + HANDS

Overhead pressure with two rings - 4 series of 10 repetitions

Tightening with one arms - 4 series of 10 repetitions

Shoulder straps - 4 series of 10 repetitions

Biceps lift with two-handed standing - 4 series of 10 repetitions

Biceps stroke with single arms in a sitting position - 4 series of 10 repetitions

Narrow bench pressure - 4 series after 10 repetitions

Standing triceps stroke - 4 series of 10 repetitions

Abdomen - 5 series after 25 repetitions

LEGS + LOWER BACK

Squats - 4 series of 10 reps

Lunges - 4 series of 10 reps (each leg)

Burial - 4 series of 10 repetitions

Romanian deadlift - 4 sets of 10 reps

"Good morning" - 4 series of 10 repetitions

Calf - 4 series of 10 reps

Abdomen - 5 series after 25 repetitions

Overall, it is definitely advisable not to overdo the frequency of your training. Since the muscles also need some rest days, you can ideally focus on the ratio:

3 training days (gym) + 2 days of rest

So you can practice 4 to 5 strength training in one week with this style. Between individual training cycles, regardless of the calendar, you will still observe the mentioned 2 days of rest.

During the exercise itself, your strength training would not have to exceed 60 minutes. Stimulate your body as much as possible for a limited time so that you do not sweat for too long and do not lose unnecessary calories by excess activity.

But you can easily set yourself up to want to design your plan exactly according to the calendar. In this case, 4 training days will suffice, the composition of which you can plan according to the following proposal:

Day 1 - back + biceps

Day 2 - chest + triceps

Day 3 - REST

Day 4 - thighs (front and back) + calves

Day 5 - shoulders + trapezoids + forearms (optional)

Day 6 - REST

Day 7 - REST

Keep moving forward. Training must constantly stimulate the muscles.

I mentioned above that your muscles need (ir) regular some form of new stress. Therefore, one of the options will be to increase the load you will use.

You certainly don't need to set a goal to lower the level of 100 kilograms on the bench after a month of exercise, especially if you have a problem with 50 kilograms today.

Remember that nothing motivates you to train better than the results.

Training truth verified by practice.

Meeting smaller, temporary goals will still motivate you to move forward and want more. This way, over time, you will feel that with your recent "maximum" you can suddenly easily do more repetitions. When this becomes a full-fledged series, don't be afraid to increase your weight.

Of course, you will inevitably get stronger over time, so the load you train with must also go up in time.

Should I just mess with dumbbells without unnecessary cardio or sweat on the bike at night?

The correct answer is that none of these options will be crucial for you in this case. While it may seem that cardio will only unnecessarily deprive you of heavily accumulated calories with a quality diet, you should not be completely without it.

Within one week, with a clear conscience, you can indulge in one - two days of cardio training. However, I am not writing about any overly tiring several-hour Mordor. From 30 to 60 minutes in medium (to higher) intensity, such cardio on the way to your goal will be rich enough. The muscles will still have enough nutrients and at the same time you will help a small amount to prevent the accumulation of unwanted fat.

For example, you don't have to defend yourself against some weekend basketball or football with your friends. It is also worth mentioning the relaxed run, when you will not run after the race times, but you will only move your body lightly for an hour.

You also don't have to forget that in this way you will also actively train not only the visible muscles, but also the most important one - your heart.

Your performance and figure is decided not only by training but especially by a quality and well-adjusted diet. Don't forget the fuel.

In order for everything described above to have a real effect on you, your body will need a sufficient intake of calories and especially proteins. Therefore, as a general rule, if you have the opportunity, you should not miss protein in any meal and your daily calorie intake should still be in a slight deficit.

Treat yourself to a full and quality sleep.

During the night, and thus the most important time when our body rests due to the effective destruction of muscles, it also comes to "repair" them. This ultimately means real muscle growth.

Not only does your body need to regenerate properly, but sleep also brings another scientifically based benefit. During it, the human body secretes the most growth hormone, which is, of course, appropriate when using muscle, as much as possible. Therefore, it is generally recommended to indulge in a deep and quality sleep at night for at least 6-7 hours. However, if you manage to adhere to, say, 8-9 hours of sleep a day, the better for you.

Look in the mirror. Training and observation is a means to improve you.

Record your progress. If you map your progress, say, every month, you will see for yourself whether everything is going according to your ideas. If you see a positive move forward, it will push you further in a good sign that you are doing everything right.

However, if you see failure, which in this case may mean minimal or unsatisfactory muscle growth and increased fat growth, go back to your progress after your own steps and check it. With such a simple self-analysis, you will keep an overview of everything that works for you and what you don't have to do for you. In this way, you can go back and start working more fully so that your results will come as soon as possible.

Steroids4U.eu | Online Steroid Shop - Buy Steroids - Cheap Steroids for sale

Declared vs. real calories: imperfections in the calorie system | Steroids4U.eu

Declared vs. real calories: imperfections in the calorie system

For many of us, nutrition tables on food packaging are an important source of information about the content of individual ingredients, but also about the caloric and nutritional value of a given food. But have you ever wondered how such a table is made and how accurate it is? Is it possible to rely on the above figures?

Generally, the energy content of foods (their calorific value) is calculated by multiplying each one component that corresponds to the energy coefficients. The energy contained in the food can also be measured directly by means of a bomb calorimeter. This machine is able to measure the amount of energy released by the complete combustion of a food sample that fits into the machine. For example, researchers found that as much as 94% of meals from mainstream restaurants and 72% of fast food meals contain at least 600 calories per serving.

In reality, it works a little more complicated. Since man is not a machine, we are not as effective at burning food calories as the super machine in the picture. Due to incomplete digestion and thus imperfect absorption in the gastrointestinal tract, not all of the energy contained in a given food will enter the system to be used as energy. And here the first differences arise.

Before discussing the issue, we will clarify one important term that I will continue to use (often). These are called. Atwater factor / system. What is it? It is basically a system that every fitclan fan is sure to know. It is a general caloric expression of individual nutrients (macronutrients). For repetition, the energy values ​​are 4 kcal / g for protein, 9 kcal / g for fat, 4 kcal / g for carbohydrate and 7 kcal / g for alcohol. These figures are based on the production of food heat, literally when they are burned. Wilbur Olin Atwater, according to which this factor / system is named, also took into account the energy loss in feces in the energy expression. In other words, the energy that our body can actually “metabolize” (actually receive) is already reflected in these figures, albeit in the typical mixed diet of its time (that is, in the 20th century).

Later, Atwater was added. For example, carbohydrates in the form of monosaccharides = 3.75 kcal / g (i.e., 16 kJ / g) (Note 1 at the end of the article). Furthermore, energy values ​​for fiber of 2.0 kcal / g, organic acids of 3.0 kcal / g and polyols of 2.4 kcal / g were included. Finally, Merrill and Watt attempted to improve the system by refining the energy expression of the various types of nutrients (Note 2). For example, from 2.44 kcal / g for some plant proteins, or 3.46 kcal / g for flakes, to 4.36 kcal / g for egg protein. For vegetable fats from 8.37 kcal / g (eg from cereals, legumes, fruits or nuts) to 9.02 kcal / g for fats contained in eggs, meat. Furthermore, for carbohydrates in cocoa chocolate from 1.33 kcal / g to 4.16 kcal / g in white rice. In their book, they brought many concrete figures. But in the end we ended up on average with the common values ​​of 4/4/9 - Kcal / g.

As I have already outlined, the basic Atwater system does not take into account how absorption differs depending on the type of food and its processing or the person consuming it (which may otherwise absorb some specific ingredients). It also does not take into account the effect of food thermal effects (TEF) or energy expenditure (TEA). I have picked a few concrete examples to demonstrate the differences in calories, but before we look at the system that applies in our region.

Pursuant to Regulation (EC) No. 1169/2011 of 25 October 2011 on the provision of food information to consumers, we operate on the extended Atwater system. However, it does not distinguish between monosaccharides and polysaccharides (page 45), so their energy expression is identical. Data on caloric content of foods can be obtained in triplicate. By analyzing the food, calculating from known or actual average values ​​of the ingredients used (how many fats, carbohydrates, proteins, etc.), or taking data from relevant sources (eg national food databases). As a result, the same food may have three different values.

In addition, the Directive introduced an obligation to include nutrition information on the packaging of food (with certain exceptions). In the Slovak Republic this obligation is valid from 13.12.2016. The amount of fat, saturated fatty acids, carbohydrates, sugars, proteins and salt must be labeled. At the same time, it is only up to the manufacturer of the product to indicate on the packaging, for example, fiber or alcohol sugars (polyols), etc. This can lead to inaccuracies in foods with higher fiber content (alcohol sugars). In the caloric table, the carbohydrate content (under which these ingredients are included) is misrepresented, so the real calories are lower than those declared in the table. If the manufacturer uses a conversion based on the content of individual nutrients, he may round them to whole grams (eg 1,6 g = 2 g). It should be added, however, that although these are not some relevant numbers from the perspective of a single food, a number may already deviate.

However, there are also some guidelines for tolerances for nutrition labeling purposes. This means that, for each nutrient, a certain degree of inaccuracy is permitted for each nutrient, depending on its quantity in the food. Of course, this is logical because it is impossible for food to always contain exactly the same levels of nutrients. However, the content of these nutrients in food should not deviate significantly from the declared values ​​so that we (consumers) are not misled. For example, with a carbohydrate content of up to 10 g per 100 g of food, a tolerance of ± 2 g is permitted. Fats may have a deviation of up to 1.5 g for products up to 10 g per 100 g of product, with a content of from 10 g to 40 g / 100 g of product being already permitted 20% upwards. What does this mean in practice? A food product with a declared sugar content of 8,5 g shall be within the tolerances when checked, if the controllers measure a sugar content between 6,5 g and 11 g / 100 g.

Even for these inaccuracies, the calculation of energy values ​​should rather be considered as an alternative to direct measurement, but reality will not let go. We cannot ask that each food be individually tested in a bomb calorimeter for calorie content. Similarly, we cannot idealize the values ​​on the food packaging.

And now back to specific food categories. First we look at the nuts. According to commonly used calorie mathematics, a 28 g portion of walnuts has 185 calories, but the actually metabolizable energy at this amount is 146 calories. This is 21% less than the Atwater factor predicts. Almonds ended similarly. Their actual metabolisable energy content is 32% lower than the table data. For pistachios, this difference is 5% and for cashews 16%. In other words, the amount of nut energy available to the body for use or storage is lower than generally indicated on packaging. The following order applies: Almonds> Walnuts> Cashews> Pistachios. However, we are talking about raw nuts. Nuts processed in the form of butter, oil or flour lead to less excretion of fat in the stool than unprocessed nuts. This suggests that the intact structure of nuts inhibits the digestion and absorption of macronutrients therefrom (Note 1).

Interestingly, even a low-fat, high-fiber diet will have up to 11% less metabolizable energy. We are talking mainly about fruits, vegetables and cereals with high fiber content. Researchers from Korea looked at the differences between selected foods, using animals to test. They found that the differences can be significant. Korean dishes, consisting mainly of rice or pasta, had lower real values ​​than typical Western dishes. Pizza, hamburger and spaghetti had 8.8%, 2.4% and 10.9% higher metabolic energy, respectively, while the Korean ones - composed mostly of different types of barley, rice and pasta - moved from 4-17 % below the table values. Food processing can significantly alter the structure and composition of food, thereby affecting the digestion of macronutrients. Also, fermented foods are more available for absorption and therefore may be more caloric than their non-fermented counterparts.

Above you can see graphics showing three kinds of diets. It is a typical western diet, predominantly composed of processed and calorically concentrated foods. Mediterranean diet (see note 4) and vegan diet. We compare the three diets according to the following criteria:

General = Atwater calculation system how it works in the Czech Republic (EU)

Specific = Atwater system supplemented by Merrilla and Watt recommendations. It is therefore based on the digestibility coefficients of category-specific macrorutrients (eg 1 g of nut fat has 8.37 Kcal, but 1 g of egg fat has 9.02 Kcal, ie it has no fixed values ​​for macronutrients)

Modified = improved system that uses food specific macronutrient digestibility coefficients published in the scientific literature

It can be seen that the smallest deviations occurred in the western style of eating and the largest in the vegan style. What does it mean? Within a varied and balanced diet, caloric differences (real vs. declared) represent only a marginal problem. Myfitnesspal can tell us the truth. However, for individuals who adhere to a specific style of diet (vegans, carnivore), we may see more relevant deviations. This is true for a diet with a very high intake of fiber, whole grains or seeds, i. for meals based primarily on plants, which retain most of their natural intact structure (they are minimally processed). In such cases, it can be estimated that the actual metabolisable energy may be from 10-30% lower than the tabular (myfitnesspal) values. And vice versa. If you eat predominantly junkfood and various high-processed versions of meals, you will probably receive a little more calories than declared on the package and in calorie tables.

The final word

Today you could read that calories are not perfect. Uh, their energy expression for specific types of foods and nutrients is not perfect. But must it be? You might even have to worry about, oh, calories aren't like calories! It is, but it is not. Manufacturers make inaccuracies, we write inaccurately, there are individual differences between us. However, their relevance is on average low. The main point of getting an overview of your daily energy intake is not 100% knowledge of exact numbers. In addition, with a balanced diet, these inaccuracies are lost (averaged) in the daily total. Above all, we need to manage our calorie budget as a whole. To avoid eating much more / less than we need to achieve our goals. This is the main reason why everyone should have a more detailed overview of their calories for at least a certain period. It's like money, you have to learn their value first, then you can handle it economically.

Steroids4U.eu | Online Steroid Shop - Buy Steroids - Cheap Steroids for sale

A big dumbbell is enough. YOU DO NOT NEED MORE | Steroids4U.eu

A big dumbbell is enough. YOU DO NOT NEED MORE

Now that all of us are grounded and we have nothing but to sit dull on the couch and poke in our nose, many of us will have to dust off our old dad's equipment, get to your friends' home gym, or simply get a big loader in the garage and start exercising in makeshift conditions. But as they say, everything bad is good for something. Perhaps we will finally recall the old practices that brought results to the generations ahead. Perhaps, despite a flood of modern techniques and shiny equipment, you have forgotten the very foundation and now you will return to it. Maybe because now you have to bump up the opposite pulleys, pecks, and pumping pikes on everything, you get out of your basement gym much more massive than when the bacillus was just seeing. You will find a simple thing. In fact, you only need one big loader to become big, powerful…

True and tried-and-tested tasks, performed with basic tools, it is a recipe that has already succeeded in Arnold's idols, then he and a great devotee of simple exercises was even the greatest collector of Sandowa statues Ronnie Coleman. I just want to tell you that when it comes to muscle growth, it's never too late to get back to the basics. Consider: How much do you think you will gain by using isolated exercises? How much stress do you have on your nervous system by training on the rear deltas on Monday, on the left biceps on Tuesday, and on some pulley charts on Wednesday? How much will your weight increase when you grow your biceps by a centimeter? It won't be much. Certainly not as much as you gain at the moment you measure the same over your chest or quadriceps. The use of single joint isolated exercises for the tops of biceps and tears on quadriceps is not a construction, but a mere decoration…

“Arnold Schwarzenegger's best advice was his program called the Big Six. Three times a week you've only been doing benches, squats, bends, overhead presses, barbell pulls and biceps strokes, ”says powerlifter and weightlifter Dan John, holding an American record in the Masters category. “Arnold said,“ Until you master these exercises, you don't need anything more advanced. Guys, like the renowned training guru Paul Chek (founder of the C.H.E.K. Institute, focused on training counseling and sports performance development), simplified it like this: you have to squat, push and pull. With this you can really go ahead. ”

There is no single argument that you can use to counter this claim. Despite decades. It's just that. If you can handle these difficult exercises, run on. Meanwhile, in the gyms it seems that the exercisers are running, but it is usually away from these strenuous exercises. Bodybuilders like to describe themselves a bit euphemistically as sculptors of their own body. Okay. So let's use this primer and replace the hammer with a chisel with the following tools: a large dumbbell, a dumbbell, a ball with an ear, and your own body weight. And now, with these instruments, we're going to crash. We will now describe what techniques and exercises should be the required foundation for you. I do not even claim that they are the only exercises to do, but I say it will be good if you do them. And then you can start decorating.

TOOL: BIG Dumbbell

Tool manufacturers have shown decent work over the past few decades by replacing the traditional barbell with machine exercises providing increased safety and a fixed path of movement. Who has ever visited the giant FIBO fitness exhibition will surely tell me that with some devices you feel more like an astronaut than anything else. However, when you want to be stronger and stronger, free weights - a specifically large dumbbell - will not replace anything. Developing a basic level of strength is the key to both a good character's appearance and further enhancing strength, dynamism, or stamina for a sport. Without this basic strength, you will not be able to effectively manage any of this. And from the standpoint of the increase in strength, great barbell exercises seem best. At the same time, the increase in power on a large dumbbell is best measurable and most readable. I used myself from 400-800 kg on a leg press. The load on different pulley exercises was also varied. And what does that mean? Have I ever been a strong man and sometimes less? No. The weight used always depends on the machine design and how you can cheat the exercise. But it is not possible with a big dumbbell. The dumbbell just can't pee. The next five barbell exercises are as basic as they can be. Their effectiveness is based on their ability to build strength across all muscles, including stabilizers. This not only improves the performance of the athlete on the court, court or ring, but is also crucial for fitness enthusiasts who want to increase muscle mass. When it comes to gaining muscle mass, using combined exercises will typically increase your volume faster. The stronger you are, the greater the potential for muscle growth.

TIGHTENING A DIVING IN A FORWARD

Stand upright and hold the dumbbell to the width of your shoulders, keeping your knees slightly bent. Lean forward until your torso is almost parallel to the floor. Let the dumbbell hang freely down in outstretched arms. Shrug your elbows and shrink the latissimas to tighten the axis to the center of the body and then slowly return to fully stretching your arms.

SQUAT

Stand upright with your feet about shoulder width and hold a dumbbell across your shoulders. Your knees should be slightly bent and the tips slightly turned to the sides. With your head in a neutral position, a firm belly and an upright torso, go down as if you were sitting on a chair. When the knees form 90 ° angles, stop, push the heels and straighten the knees and hips to return to a standing position.

BENCHPRESS

Lay on a flat bench with stands. Grasp the dumbbell's axis from outside the shoulder width, lift it up and stretch your arms so that the axis is directly above the upper pectoral muscles. Lower the elbows slowly to lower the barbell to the lower chest. After lightly touching the chest, push the dumbbell back toward the head until it ends above the upper chest. Your arms are stretched but not stretched.

DEADLIFT

Stand in front of the loaded dumbbell, crouch and grasp it with the alternate touch (one palm forward, the other back) to the shoulder width. Start the elevator slowly and accelerate until you straighten your hips and knees. Pull your backs and hamstrings. Lower the dumbbell to the floor to return to the beginning.

STAND FRONT PRESSURE

Stand upright with a barbell at the top of your chest, holding the axis with a palpation just next to your shoulders. Push the dumbbell over your head, keep your arms slightly bent and return to your starting position with control.

BICEPS LIFT

Stand upright, slightly straddled to help your stability. Grasp the barbell about the width of your arms and smoothly raise it to keep your elbows moving as little as possible.

I already hear questions from our young readers about the lack of larger biceps and triceps exercises. You don't need to practice it. At least not in your early days. Ride these exercises as hard as you can. You will be gasping and it will be a drudgery that you have never known before in the exercise of 30 series of biceps. Believe me, after such training, you will be more massive after a few months than your classmates who bet on an isolated arm exercise. Also, remember that Arnold himself recommends this type of training. And the demigod of bodybuilding is not in doubt.

Steroids4U.eu | Online Steroid Shop - Buy Steroids - Cheap Steroids for sale

Myths and interesting facts about musculoskeletal muscle: Is it needed to build more muscle? | Steroidsd4U.eu

Myths and interesting facts about musculoskeletal muscle: Is it needed to build more muscle?

Abroad, better known as DOMS (delayed onset muscle soreness), or delayed muscle sensitivity, in our country we know it under a beautiful name, musculature. Why delayed? This is because it normally starts up around 24 hours after training and peaks after approximately 36 hours. It is often felt by beginners who swap inactivity and passive lifestyles for some activity that their body is not used to at all. However, this is not the rule, and of course, many advanced exercisers also have muscles. More about this in the article, but for information, with what is called a repeated bout effect, that is, adaptation and reduction of further muscle damage after a person performs unusual activity in the exercise, mostly eccentric, gradually decreases musculature. Thanks God.

Myth # 1: Muscle is caused by lactic acid and its accumulation in the muscles

The fact that lactic acid is responsible for lactic acid is not a true myth, sometimes from the 1990s. For example, this study also shows that musculature is the result of muscle mictrotrauma and surrounding connective tissue, causing inflammation. More officially, in a study by Schoenfeld and Conteras, it is reported that "DOMS is a product of inflammation caused by microscopic cracks of connective tissue elements that make nociceptors more sensitive (a pain-mediating receptor), thereby increasing pain sensations." If the deepest corners of biochemistry are not for you, you will find more detailed information here and if you are just interested in the influence of musculature in the exercise, do not click anywhere and read on.

Myth # 2: Having muscle means that I'm building another muscle mass. Without muscle, muscles will not grow!

A short answer, no, does not. The longer response is tied to the mechanisms causing muscle hypertrophy (muscle growth) and thus mechanical stress, metabolic stress and muscle damage. We will be interested, as we are talking about mussels, the latter mechanism, since there is some correlation between them and muscles. Muscle tissue damage is a factor that contributes to muscle hypertrophy, although it is not necessary (we still have the other 2 mechanisms). However, there are some declining returns. The first is that extreme muscle pain can be counterproductive - too much pain can negatively affect performance, and the second that if you feel invalid, your motivation and long-term progress will certainly not help either. The connection between musculoskeletal muscle damage and the authors further writes that it remains highly debatable whether musculoskelet is an accurate measure of muscle damage. So if you believe that musculature from training equals the "size" of muscle damage, this may not be quite clear. As the authors put it, "although DOMS can provide general information that there has been some damage to muscle tissue, we cannot consider this to be the ultimate factor". So no, you don't have to experience muscle to be sure your muscles are growing. There is no research in the real world that promotes a direct relationship between muscle and muscle growth.

Yes, it is possible to have a good training that builds muscles (taking into account dietary factors) without exposing you to the musculature. This usually means that you have done a training that was something specific, new, more intense than the one you have done before. These can be factors such as the number of repetitions, more weight, speed, etc.). However, each such workout is lower for musculature, as the body is able to adapt to the new stimuli relatively quickly and the musculature you felt during this first workout will be significantly lower.

People respond differently to muscle damage. Some may experience truly severe pain after some training, while others may not. Such pain may be an indication that we have created some new stimulus that can increase the processes related to the mass to be built, but it is definitely not a necessity. In other words, as we have said above, musculature does not mean that you directly stimulated your muscles to grow while not having musculature does not mean that muscles do not grow.

Although most studies have found that the combination of the concentric and eccentric (lifting and dropping) phases is best for growth, some studies also suggest that the same results can only be achieved by concentric exercise, as long as the volume of training is maintained. However, researchers do not address the study of growth as such, but rather the inflammatory responses within the release of cytokines, etc., which may be quite variable. Some muscle is okay, but extreme muscle is not better. Chasing muscle and wanting it at all costs will do more harm than good.

And you know how scientists research muscle in humans? They basically cut off a piece of muscle first. Then they send that person to a training that sprains their soul, mostly it's running downhill or so-called. reverse cycling on a specially adapted bike. They use, for example, 10 series of 10 repetitions up to the maximum eccentric phase used. They then cut off another piece of muscle and make comparisons. This, somewhat disgusting method, is also called muscle biopsy, and we do not recommend using the English variant of this name on YouTube. Well, the whole process must be repeated at least twice.

People who tend to have less muscle as a result of a higher training frequency are better at growth than those who destroy their muscles once a week (potentially not by transforming muscle fibers but killing them) and having extreme muscle. Some have bigger muscles, others smaller, but the point is that you don't literally chase masochistically behind muscles, because that doesn't mean that your muscles will now grow like water.

Steroids4U.eu | Online Steroid Shop - Buy Steroids - Cheap Steroids for sale

Exercises of the dumbbell - simple and effective back exercise, but quite often poorly performed | Steroids4U.eu

Exercises of the dumbbell - simple and effective back exercise, but quite often poorly performed

The pulls are among the most versatile exercises for the back and upper body. However, there is one of many variations, one-on-one swathes, which by design can be classified as the simplest, but also the most technically improperly performed exercise. An exercise that involves the relaxation and compression of the shoulder blade, while extending / compressing the spine in the thoracic part, but last but not least, it acts as an exercise to stabilize the center of the body. Stretches should strengthen the widest back muscle (latissimus dorsi - wings), trapezes and scapular muscles (rhomboids), erector spinae muscles and also require the involvement of shoulder rotators (rotator cuff). This means that if you feel all the muscles that are between and below the shoulder blade, you are doing this exercise technically correctly.

In the gym, however, we can often see that many people simply do this exercise quite badly, and in the videos below you will undoubtedly recall a few women, but also men of your strength. Not only do we not strengthen the muscles by bad technique, and so there is no proper impulse for hypertrophy (muscle growth), we also add gasoline to the fire and already devastated back (eg from long and bad sitting at the computer) we destroy even more, or those whose technique is at the freezing point. And of course not just the back.

Even in a recent article on cheating in training and its use, we have classified this exercise as less suitable for cheating, which implies how important is the correct technique and not using the dumbbell / body movement for your benefit. As it is said, it is better to see one hundred times how to read (this is doubled in exercise and exercise technique), so in this article we will first show and describe how it should not look and finally look at the correct implementation of this interesting and effective exercise. Specifically, we will describe everything in the variant with the support of the hand on the bench, which is probably the most used and widespread. Let us, however, go to the mentioned mistakes and the wrong technique.

1. Round, cat back

The position of the spine can greatly affect the biomechanics of the shoulders, which in turn make it impossible for the wings to perform and thus stretch and compress your shoulder blade. This implies that the dumbbell rests will work as they should if the spine is not in the kyphosis (that is, you are not stooped). The bent back limits the mobility of the blade, making it impossible to engage the wings. However, straightening the spine to bring it to the neutral position will allow the blade to move, fully engaging the wings and trapezoid muscle. Not to mention that a similar round back is a mistake in other back exercises. One of the most basic and biggest drawbacks in the technology of beginners.

2. Pulling the elbows and dumbbells up too high

Another often occurring mistake is the direct up to “firing” of the elbow too high. Yes, you're pulling the weight against gravity, but don't let this move get carried away. The elbow should only go a few inches above your body. With such a bad technique, forget that you will hit the broad muscles of the back and shoulder muscles properly. This error often helps if you imagine and at the same time pull the dumbbell gently from front to back, not straight up.

3. Rotation of the hull

Probably the most harmful design of all. In performing this exercise, the slight rotation should come from the shoulder and shoulder, but not from the torso and hips. This type of bad design usually occurs in individuals who have tried too much of a bite for them and exercise with great weight. If you can no longer pull the dumbbell to the center of the body by pulling the shoulder blade, compensation comes in the form of torso rotation. The spine must be static at all times during the sweep, with only the arm and hand moving. Of course, slightly turning, or rather pushing, is fine.

4. Insufficient blade compression

A mistake that cannot be seen at first glance, and each person must feel the deficiency himself. Insufficient compression of the scapula is closely related to the ineffective engagement of the lower back and abdominal muscles, where these muscles must be contracted - if properly engaged, they function as a spine stabilizer.

  We have finally removed the most common bad performances from the road, so we can do the right thing. While reading the lines on how to do this, watch at least 4x the attached video below for your better imagination. Although this person does not have a knee on the bench, the principle is the same.

How to do it

It is clear that there are several variations not only of the delays themselves, but also of the dumbbell. Some prefer the arm and knee support on the bench, others just the hands, some prefer to do the exercise almost parallel to the ground, others are used to a larger angle and the like. Neither of them is the only one, the best. However, we need to realize what we practice, what we engage and avoid these mistakes.

In short, we could summarize this as follows. Do not bend and beware of the cat's back, try to always have a neutral position of the spine. Beware of the elbow position, which should not enormously exceed the position of the body, do not twist the entire body, but try to properly squeeze the shoulder blade. Your lower back and abdominal muscles are gently taut - they stabilize your spine.

Steroids4U.eu | Online Steroid Shop - Buy Steroids - Cheap Steroids for sale