How important is sleep when your goal is to build a beautiful figure? | Steroids4U.eu

How important is sleep when your goal is to build a beautiful figure?

Sleep is very important for your training goals. Whether you want to build muscle or burn fat. Start by getting a good night's sleep.

Sleep. A thing so common that it is often overlooked. I don't want to bore you, but you really need to get a good night's sleep. Do you know what results in little sleep? - more body fat, more hunger, smaller muscles, more irritability, higher levels of stress and, last but not least, earlier death.

Apart from all the other effects of lack of sleep, I assume that no one wants to die sooner. At least it doesn't sound very pleasant to me. I tried to get more time for us every day, but unfortunately, I was not successful. I'm kidding.

If you belong to the more active part of the population, it is common that, despite your efforts, you may not be able to take more than 7 or 8 hours of sleep for your sleep. If you have children, this (in) possibility is multiplied.

Even if you don't have time to sleep, no excuse is strong enough. Yes, indeed. We do not produce during sleep, we do not survive, which is why in active people sleep is most often postponed to "after". As I belong to active people, I also write from my own experience. But.

Is it really necessary to check Facebook tonight? Is it now (in the evening) time to check all the programs on TV? Unequivocal recommendation of scientists for all who postpone sleep. Get rid of all the nonsense and go to bed earlier.

If you are still not convinced of the importance of sleep, there is another important thing. The most important thing is not sleep time, above all its quality.

"Sleep quality is directly linked to improving life and health"

say scientists from the Institute of Medicine.

There are many studies showing a link between poor sleep and diseases such as diabetes and hypertension, as well as shorter lives.

The study, which involved more than 10,000 people, showed a clear link between sleep and the ability to function on a daily basis.

They also mentioned the most common problems associated with it - problems with concentration, memory, driving, finances and problems at work (intellectual).

This is an indication of "only" the 5 most frequently mentioned problems related to short / poor sleep.

Maybe it's not so shocking… The most interesting thing is that you can change all this very quickly.

Further research has found that up to 30% of the adult population sleeps less than 6 hours on average. And these people are the group mentioned above. Such a short sleep time already has all the negative consequences.

In men, there is a significant decrease in testosterone production after a week of sleep, which has not reached at least 6 hours a day (or at night). This decrease has been published in various studies between 22 and 31%.

Part of this study is another finding that people who went through sleep for 8 hours or more reported problems that did not exceed statistical significance.

The result is an almost immediate remedy for the negative consequences of sleep deprivation. Yes, I know, it sounds very simple, but in the sequence of daily duties it may not be easy at all.

If you are serious about building your body and good health, sleep should be an important part of your endeavor.

Getting enough sleep means losing weight as well as controlling your tastes. Building and defining muscles in the body as well as burning fat will become more accessible to you.

Having enough sleep means, in particular:

- easier to build muscle mass,

- easier to burn fat,

- better immunity and health,

- more energy for everyday, work and training activities,

- better mood and access to life.

Although sleep may be an unproductive part of the day, it is not a good choice to push it "aside". You will achieve your training goals more easily if you sleep well. Otherwise, you slow down your training results.

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How does little sleep affect your performance not only in fitness, learning or health? You will also find out how it is with sweet dozes during the day | Steroids4U.eu

How does little sleep affect your performance not only in fitness, learning or health? You will also find out how it is with sweet dozes during the day

I'll start with one beautiful, well-motivated quote: "While you're asleep, your opponent trains!". Uhm, good. Let's leave this to everyone who shares motivational images on Facebook 7 times a week, and they don't move a finger in a day. In today's article, we will look at the impact of sleep deficiency not only on our health, memory, learning, but above all on performance. Next we will find out what it is like with this afternoon nap and you will definitely get a lot of new and interesting information again.

Wound under the belt right at the beginning, because we must say that sports performance (such as speed, endurance), neurocognitive functions (attention, memory), physical health (illness, risk of injury or weight maintenance), all this has been shown to be negatively affected , if a person coughs to sleep and is really deficient, or otherwise restricts him in some way. This may not have discouraged people from reading further, but it is probably clear to every average intelligent person that when sleep is low, it will probably not be reflected in a positive way. Interestingly, however, many athletes still do not get enough sleep. Compared to non-athletes, they tend to sleep less (about 6.5 to 6.7 hours per night) and even have a lower quality of sleep. We can only wonder why this is so, but probably what training plans, times when they train, travel (jet-lag), pre-competitive anxiety and the like play a role.

Sleep Deficiency & Performance

There are several overlapping areas of performance that have been significantly negatively affected by sleep deficiency. We are talking, for example, about speed, endurance, strength, attention, executive functions (acting, thinking) or learning (for example, new movements).

Physical performance

The research was of a different nature. The two dealt with the performance and speed of a man on a treadmill throughout one night without sleep. In one, a shorter distance was covered, and in the other, the results were consistent in terms of degraded performance. Among other things, it has been shown that one night without sleep can mean that we do not rule a little earlier than we get used to and increases the consumption of oxygen during rest and also the rest production of carbon dioxide. During one test while cycling, they found an increase in heart rate and oxygen consumption, as well as higher lactate levels. Again on a single night without sleep. Even a slight reduction in sleep can adversely affect accuracy during sports performance. For example, in a study of tennis players who slept for less than 5 hours, they found that their stroke accuracy had dropped from 37% to 53% in the first night. Loss of accuracy has also been demonstrated in research on throwing darts after a night's sleep limited to 4-5 hours compared to full sleep. And let's have a basketball. They investigated the impact of increasing sleep time from an average of 6.6 to 8.5 hours per night. After five weeks, the subjects increased their speed by 5%, the accuracy of their throws by 9%, and the "threes" also threw 9.2% more accurately. Such benefits of increasing sleep time were also shown here (this time by 2 hours), again in tennis players, where their accuracy of administration improved by 5%. A summary of the research is as follows: "Sleep deficiency has a direct physiological effect, which is manifested by reduced speed, accuracy and endurance."

You ask, what about your benchpress, squats and other exercises? There is one good news and one bad news. The good news is that studies examining the power and performance of lifting dumbbells in conjunction with sleep deficiency show mixed results. The bad news is that some of the results were negative. Here, ten (yes, we know, few) weightlifters did not notice any significant difference in performance during one night without sleep, but the negative existed in the form of higher fatigue and drowsiness. In addition, they found that strength was not adversely affected in any way, also on one night without sleep. However, in another weightlifting study, they found that a three-day sleep deficit was associated with a lower volume of training work (fewer pounds) in the exercises where the largest muscle groups were involved. The studies were small and used a variety of strategies.

In general, it can be seen that the combination of little sleep = weaker performance is there. Already 4-5 hours of sleep compared to 7-8 hours (which is recommended for most adults), it can, or can negatively affect performance in several views, although purely in the activity of strengthening in lifting dumbbells, it is all sorts of things. Personally, I think it already plays a role in several factors in life (and the days around training) and while some are fine, others may be weaker. Either way, all research suggests that adequate sleep plays an extremely important role!

Neurocognitive performance - attention, executive functions (thinking about strategy, making decisions) and learning (new strategies, memory)

Attention turns out to be a highly individual issue, and one's sleep deficit can do far more harm than another. However, several conclusions agree that little sleep negatively affects the mentioned attention and even. In the executive functions of the study, they speak mostly the same language - little sleep negatively affects the athlete's ability to make quick decisions, read and change tactics, and respond to changes in the opponent's strategy. And while learning? Sufficiently long sleep enhances faster and higher performance in learned tasks that require physical realization, not to mention that it allows for a better sorting of learned information in the brain.

Sleep Deficiency & Health

Low sleep, poor performance, but great health? Unfortunately not. Numerous studies show a link between poor sleep and the risk of diabetes or cardiovascular disease, and unfortunately 40 years of research also suggest that low sleep has something to do with higher mortality.

Conclusions are accumulated that lack of sleep increases the risk of injury, resp. accidents. Mostly it's just correlations (for example, little sleep = higher accident rate, 1.7x higher possibility of injury during exercise, etc.), but in connection with the things we wrote about above, it is quite relevant and there will definitely be something to it. However, in addition to injuries, it is also prone to disease. In this study, participants monitored the length of their sleep and were given a dose of the "cold" virus, the classic cold. Those who slept less than 7 hours were three times more prone than those with a sleep time of 8 hours or more. Similar conclusions have been shown here. So if you do not want to have an increased risk of developing some pig that will trigger a volcano, cough and you will feel under the dog, you better sleep. Sleep also plays a role in the regulation of pain, but in this study they found a reduced pain threshold of 8% after one night without sleep, and there was a 5-10% increase in pain "size" on a full night without sleep or with disturbed sleep. This can be useful not only for various athletes, but also for ordinary people who go to the dentist, for example.

What about the nap during the day?

It must first be said that it is best if sleep is within the normal circadian rhythm, that is, at night. But fortunately, the potential of napes to increase performance in conditions where a person has limited sleep is here. But beware, a nap counts as a nap. Not like a three-hour nap! Namely, a longer nap (more than 30 minutes), on the other hand, is associated with poor performance after waking up, with such procrastination and shakiness, and also a nap in the later part of the day can have a negative effect on quality and proper sleep during the night. Therefore, a classic nap is recommended at the latest from three to five o'clock in the afternoon. In any case, as we mentioned - the effect of napping on physical performance may or may not be here. Unfortunately, there is little research and it is very small (although some have found a positive effect), so we will not dare say anything completely to the point. But for the sake of interest, we will mention a few of them. In one mini-study, they found that a 30-minute nap during a shorter night's sleep period helped improve alertness, attention, sprint time, along with other various variables, and showed a 20-minute nap in athletes. their physical performance before training. The summary of all research on the topic of nap tends to underline the benefits such as better vigilance, reaction time, accuracy, reduction of fatigue and the like. But let's be honest. If such trifles are collected, the performance is likely to be higher for many. Thus, napping can have a positive effect on exercise, but it is likely to be highly individual and will depend primarily on the type of exercise, the person's total day, the day before, and the size of the night's sleep deficit.

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Melatonin as a sleep wizard: Benefits and 3 cases where it can be a significant helper especially for women | Steroids4U.eu

Melatonin as a sleep wizard: Benefits and 3 cases where it can be a significant helper especially for women

Awareness of melatonin has expanded significantly in recent years. However, this is not due to advertising campaigns, but rather still a huge sleep problem that afflicts many people. Melatonium is the nutritional supplement that is associated with better and better sleep. Before we get melatonin, I would recommend starting by clicking on this link, where you will see some of our posts, including a podcast, on sleep, sleep hygiene, better sleep and all these things that bother many people. If you've really done everything to get a better night's sleep, maybe it's time to put an eye on melatonin.

This is the so-called sleep hormone, or in other words, it is a neurohormone secreted by the pineal gland in the brain that is responsible for regulating sleep. If we talk about its supplementation, it works like a classic, natural melatonin in the body, so supplementation will support sleep and sleep itself.

However, it is not only a sleep wizard, it also has neuroprotective effects and it is also a solid antioxidant. According to some data, it may even have an anti-cancer effect. It can affect the rhythms of reproductive hormones by controlling GnRH, which ultimately regulates estrogen and testosterone levels. It also affects body temperature, blood pressure, cardiovascular regulation, the immune system and also acts as a scavenger of free radicals.

Melatonin works basically the same for both sexes, but there are three specific situations for women, according to Lyle McDonadl, where melatonin has additional benefits for women.

PMS / PMDD

PMS is a well-known term. PMDD (premenstrual dysphoric disorder) is something like PMS on steroids. A more serious "form of PMS", which is associated with extreme irritability, depression, anxiety.

In addition to all the negatives, which, if you know a woman, you probably have a disorder of sleep patterns in PMS / PMDD. In addition, women with PMDD perceive light even more, so their natural melatonin curves may be adversely affected. To make matters worse, women with PMDD show a reduced response to melatonin release, which affects their normal circadian rhythm. After all, they may feel as if they haven't even slept in the morning. And a little worse. Lyle McDonald says that while there is no direct research addressing the effect of melatonin supplementation on sleep and PMS negatives, he argues that supplementation will definitely not hurt, quite the contrary. If we combine this with all the data on the impact of PMS / PMDD on women, we can safely sign that you will not pay anything to try. That is, in addition to money for melatonin in tablets.

PCOS

If you have no idea what PCOS is, we have a great article for you. In women with PCOS, sleep is impaired, but according to the data, these may not be explicitly related to melatonin-related factors. Just for fun, higher melatonin levels are associated with higher testosterone levels - there is a correlation between increased melatonimus and increased TST, but not causality.

There are data to suggest that melatonin supplementation in women with PCOS may be beneficial. Three years ago, they studied women with PCOS who supplemented with 2 mg of melatonin daily for half a year. In 95% of women, the menstrual cycle improved. However, for the sake of objectivity, it should be added that it was a small sample and no placebo group was used. In last year's study, women with PCOS supplemented with 5 mg of melatonin twice a day, and women had a decrease in hisutism (excessive facial hair), total TST, c-reactive protein (inflammatory parameter), and increased natural oxidants in the body. Finally, we mention the analysis of fifteen human and seven animal studies. Melatonin supplementation in women with PCOS has been shown to improve egg (and embryo pregnancy) quality, reduce obesity, inflammation, and help reduce insulin resistance.

MENOPAUSE

If men are also educated by this article, then menopause is a period in a woman's life in which the reproductive organs essentially cease to function. This happens during the time when women approach menopause and go through this process. During this period, ovulation occurs less frequently until it stops completely, when estrogen and progesterone are not produced during the menstrual cycle. This may include a decrease in estrogen levels, an increase in body fat and weight, or an increased risk of heart disease and a loss of bone mass.

Well, it's no secret that menopausal women often have poor sleep. These can be problems with falling asleep, waking up at night, or hot flashes, and even, according to Lyle McDonald, it is thought that due to the role of melatonin in controlling reproductive hormones, changes in melatonin levels may play a direct role in menopause. We also have research here that melatonin supplementation in menopausal women can help improve sleep.

As we indicated at the beginning of this section, menopause is not just about sleep. Studies show that supplementation (3 mg melatonin for three months) can reduce the climacteric problems (hot flushes, more sweating, irritation, sometimes dizziness, etc.) that occur during menopause. Another study with the same dose, but for up to 6 months, showed a reduction in depression, an improvement in mood, an increase in thyroid hormones (thyroid and gonadal functions decrease during aging) and an improvement in GnRH (gonadotropin-releasing hormone - gonadotropins affect eggs ).

Melatonin dosing

The minimum effective dose is 3 mcg to 1 mg. However, some people need more and the typical maximum dose is 5 mg. However, you need to start gradually, it is possible that you need much less. The important fact is that more grams of melatonin does not mean better sleep. Take it 30-60 minutes before you go to bed.

Are you interested in the benefits of melatonin, but you have basically no problems with sleep? Wondering if it can disrupt your natural melatonin levels and unnecessarily jeopardize your own production over time? There is no study to confirm this. Supplementation does not affect its natural production in the body.

Melatonin seems to carry very nice data, especially for women, and when we discover other interesting studies addressing a specific issue related to melatonin, we will shed light on them in our Premium section. If you have trouble sleeping and have really, really read the first paragraph of this article, it is worth a try. We would recommend a combination with zinc and magnesium, which also have a positive effect on sleep.

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Arnold Schwarzenegger - training, diet and motivation of the bodybuilding legend | Steroids4U.eu

Arnold Schwarzenegger - training, diet and motivation of the bodybuilding legend

Many people cannot decide who they want to become in their future. But Arnold Schwarzenegger knew from a young age that he wanted to be a bodybuilder and not just that. He wanted to be the best. He adhered to this idea, worked on it and eventually achieved it. How did he do it all?

The power of Arnold's vision

"I've always believed that you need a vision to be motivated or to work hard."

Arnold's vision was born in his early childhood when he first saw the world's heavyweight champions. He recalls, in particular, how Tommy Kono won the 1961 title. Universe. Watching these bodybuilders had an incredible impact on Arnold and began to develop his own vision.

At the age of 15, Arnold decided to start training as a real bodybuilder. "I started watching heroic, elaborate guys and I was reading the magazine he had in Reg Park's cover photo depicted as Hercules." Reg's life was written in the magazine and how Mr. Universe. It is this edition of the magazine that has become the path to Arnold's future success. “If at any time I felt lost in my life, that feeling was gone. Now I had the direction. I realized that I had a special ability that could not be trained. The ability to see things very clearly. ” Instead of seeing Reg Park on London, Arnold saw himself there. "I've seen hundreds of bodybuilders around me, holding a trophy and hearing everyone chant my name."

Arnold was motivated by a vision of victory more than anything else. “It was so strong that I didn't even need the discipline - it just dragged me to go to the gym every day. I knew that every training I had since had taken me one step closer to turning this beautiful vision into reality. My life took a single direction - Mr. Universe, training and typing. ”

In 20 years, Arnold reached his goal and became the youngest Mr. Universe in history. Instead of enjoying the glory and relaxing, Arnold decided to train even more. “I felt I was undoubtedly a new hope of bodybuilding. But I still didn't get where I wanted to go. Become Mr. The Universe is like winning the Golden Glove or the Boxing Olympics - it's great, but it's far from being the best boxer. ”

But Arnold didn't want to be just a great bodybuilder, he wanted to be the best. “I realized it would take me a while. In America, extraordinary bodybuilders like Serge Nubret and Dave Draper were more elaborate, more popular and more sophisticated to pose. ”

When Arnold was 21, he moved to America and people immediately began to notice him. “They whispered about me. They said this is the boy from Austria. He is the boy who is already making a deadlift with 317 kilograms. ” This confirmed Arnold that he had taken a challenging but correct step. “I barely understood. I couldn't watch news or read newspapers. I felt isolated from the outside world. I felt alone. Nevertheless, they greeted me with open arms. I got so much love and support from bodybuilders who didn't even know me. I will never forget it, it was something really special. ”

All bodybuilders long for perfection and Arnold was no exception. “I never felt I reached 100% of my potential. I think every bodybuilder feels that way. He wants to have bigger triceps, bigger thighs and more stomach. ” Arnold's successful bodybuilding career was built on continuous improvement and attempts to improve small physical details. Working on these details kept Arnold's hunger for victory and fueled his vision.

“We took pictures like fanatics. Franco Columbu took pictures of me and I took pictures of him. We compared photos, observed improvements, and tried to find bottlenecks. With hard work you can achieve your goal and become successful. That's great for bodybuilding. If you are good at it and achieve your goals, you will be able to apply the same principles to anything else in your life. ”

Training according to Arnold Schwarzenegger

"The biggest mistake today in bodybuilding is that people don't include basic exercises in their workouts."

However, the basic exercises Arnold did not mean easy exercises. Many contemporary fitness centers are overcrowded with people sitting on machines, not at dumbbell stands. “When I go to the gym today, no young boy learns about moving overhead or pulling a big dumbbell to his chin straight from the floor. They all use machines. ”

However, Arnold does not insist on the inclusion of basic exercises because he longs to live in the past. It all comes from decades of his experience in bodybuilding and hard work, which Arnold said will not be replaced by fitness machines. “Get everything out of you, for every season. Don't spare yourself to the next. This is a mistake many people make. ” Arnold believes that every repetition and every series must be done with high intensity because it moves you closer to the goal.

 We chose a few of Arnold's favorite exercises to prepare you for Mr. Olympia. The fact that Arnold was awarded Mr. Olympia up to 7 times!

Exercises for the chest

“There are 3 chest exercises that you should always train. Bench press, incline bench press at different angles and dumbbell fly-flat presses (dumbbell flyes). ”

Arnold was known for the size and width of his chest. It is due to the possibility of extreme muscle tension when pulling with dumbbells lying on a flat bench (dumbbell flyes).

“Exercising with a dumbbell lying on a flat bench is a workout that has worked to fully develop my pectoral muscles. Remember, it is important for your muscles to stretch and strengthen them. In this exercise, I tightened my arms as far as I could, and then returned to the original position to touch the dumbbells. You will not replace this exercise with any machine. ”

Back exercises

“I trained on my back with undershoes, big dumbbell leaning forward, one-handed dumbbell leaning forward, and specially modified two-handed dumbbell leaning forward. I relied on these exercises from the beginning to the end of my career. ”

If you already have oaths included in your workout plan, do them without supporting your chest. “There are many bodybuilders who have trouble working out the lower back. You need to relax your body and allow the lower back to keep the load straining. This will give you the right strength and develop a wide back. ”

Biceps and triceps exercises

Arnold trained all kinds of biceps strokes. One technique he used to shock biceps was that the first repetition began with 124 kilograms. On the second he lost weight and on the third repeat he lowered his weight even more. “That was the way I grew without ever putting the dumbbell down. I wanted to let my biceps know they had no idea what to expect. They will never get used to the method of my workouts because I always have a trick up my sleeve. ”

Arnold used a large barbell stroke to build a wide biceps. To isolate the biceps, he trained dumbbell strokes on an inclined bench and isolated biceps strokes. “Heavy-weight isolated biceps strokes were able to isolate the biceps, creating a“ spitz ”on the biceps. We used a lot of tight-grip pressure for the triceps. Later there were also different variants of triceps extensions. ”

Shoulder exercises

Arnold worked on his shoulders with the following exercises:

pressure with barbell press

behind-the-neck barbell press

lateral raises

presses with a big dumbbell in front of the head (military press)

dumbbell presses

“We've always been doing pressures with a two-handed dumbbell from behind the head and special presses with dumbbells that stretched the front deltoid from below and fully outlined it from above. Now this technique is called Arnold's pressures. ”

Thigh and leg exercises

“Drep is the most important exercise for creating large thighs. I did a squat with a dumbbell behind my head, a squat, a kick, a lunge, a one-leg deadlift, “good morning” exercises and a lot of tripping. ”

Exercises for belly

“The classic training we did to develop the abdomen was made up of lifting the legs in the lying position, lifting the legs in the trapeze vision, and sitting down. We believed that the 500 repetitions of the Romanian Sed-Leh really did work. ”

Arnold's variation of training before Mr. Olympia

In this variation of training, you exercise each muscle group twice a week. This training plan comes from the book The New Encyclopedia of Modern Bodybuilding, written by Arnold Schwarzenegger himself and Bill Dobbins.

Training split

Day 1: Chest and back

Day 2: Shoulders and hands

Day 3: Legs and lower back

Day 4: Chest and back

Day 5: Shoulders and hands

Day 6: Legs and lower back

Day 7: Rest

Protein matters!

Early in his bodybuilding career, Arnold knew that protein was the most important nutrient for muscle growth. “There has always been debate about how much protein the body really needs. I consumed one gram of protein for each kilogram of my weight. ”

Arnold weighed nearly 107 kilograms, which was a challenge for him to take 250 grams of protein a day. “It worked best for me when I had 5 meals a day. There are people who can work with three meals a day. For me, 5 meals were ideal because I was never a big one. I've always been happy with a medium-sized steak. Even if you gave me only a small 200 gram steak at the top of my career, I would be happy. ”

For breakfast, Arnold often had noodles, bacon, tomatoes and onions. "That's enough, but two hours after breakfast I was hungry again." Arnold never went far without a protein shaker to cover his daily doses of protein he needed for constant growth. “Whether I was sitting at a school in Santa Monica City College or working on a construction site, I always pulled a small plastic container full of milk and protein powder out of my bag. That was exactly the remaining 30 grams of protein I needed at that time. ”

An hour after the protein drink, Arnold went to do what he knew best - lifting weights at the gym. After training, he had lunch, usually steak and vegetables. Two hours after lunch, Arnold indulged in another protein sheikh. “I drank protein drinks twice a day to be able to take 250 grams of protein. However, you have to realize that we do not get all the nutrients we need, such as vitamins, minerals or protein itself, from ordinary foods. That's why we have nutritional supplements. No matter how healthy you eat, you will never get enough of the essential nutrients from ordinary foods. ” For dinner, Arnold usually enjoyed grilled chicken with brown rice, vegetables or salad with avocado, macadamia nuts and olive oil.

Arnold has left a huge mark on the bodybuilding world, as evidenced by the IFBB Arnold Sports Festival, also known as the Arnold Schwarzenegger Sports Festival. This event was founded in 1989 in Arnold's honor. It consists of classic bodybuilding (Arnold Classic), strongman competition (Arnold Strongman Classic) and fitness & bikini expa.

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Visualization to Success: Linking Body and Mind | Steroids4U.eu

Visualization to Success: Linking Body and Mind

Several studies have shown that mental techniques can improve performance in certain circumstances. What are the best techniques? Are some better than others? They examined these questions in the Journal of Strength and Conditioning and came up with some interesting answers. The researchers decided to find out the most effective ways of mental preparation before training. They examined this by two methods.

The first method was visualizing ourselves, performing the task as best we know. The second method was excitement, which simply involved as much enthusiasm as possible before performing the task. The test was carried out on sixteen experienced male sprinters. Each of them made a 30-meter sprint followed by rest. Sprinters should use one of the above techniques. The conditions tried to create almost identical for each sprinter and the researchers tried to find the results as relevant as possible. When the data were analyzed, they found that visualization was a better technique. When the sprinters used visualization while resting, they always had a slightly lower time in the sprint.

Visualization is simple. Imagine yourself before doing what you do and how you can do it. It does not have to be only a sprint, but the visualization is valid both in everyday life (work, tests) and before lifting the dumbbell in the gym. The body responds to what you think and then works accordingly. A similar method was used in martial arts. The warriors were supposed to hold the eggs in their right hands and with the same hand they should send a good blow so that the eggs would not break. It was the technique of visualizing the aura - the so-called. “Ki” that protected the eggs while they were struck. This task was difficult, but every warrior absolutely agreed that visualization was a lot easier and the task was feasible, as opposed to nonsense punches without visualizing this aura, linking mind to body and focusing.

This vision will also become a reality in your workouts. You won't be holding eggs for benchpress, no. With the right visualization of the lift, however, the body will cope with everything else, which affects your strength in lifting the dumbbell. Your body will automatically know what to do and do all the extra work and perfectly activate all the auxiliary muscles that serve as the support for the dumbbell lift.

As I wrote, it's easy. Imagine what you're going to do, focus, and your performance will increase. Imagining how to make a perfect series or repetition on a benchpress, believe it or not, can do wonders. According to researchers, people use the same areas of the brain in performing and visualizing the act. So here's some connection. Visualization can be described in three steps: First it is relaxation, then concentration and finally the visualization itself. Relaxation and concentration are important. You sit on the bench, focusing on the regular rhythm of breathing - inhalation through your nose, exhalation through your mouth. Then you lie under a 100kg benchpress bar that you haven't picked up yet. You clear your mind from foolishness, you don't perceive the surroundings, then you visualize your goal - a 100kg PR on benchpress and you're on it. In this way, your personal record is likely to fall before you lie under a 100kg stick, you tell Sparing 4x that you probably won't, you have this idea before lifting the dumbbell in your head, you are not focused laugh or talk before lifting a dumbbell. In this way you can forget about progress, personal records and strength improvement.

So a little more dramatic and visible is the so-called. charging, but a little bit related to visualization. It is also associated with breathing but with different breaths. Charging is an excitement for the immediate activation of muscle fibers. If this happens, lifting the dumbbell will be easier. Imagine a lifter at a competition as they approach a barbell, or simply imagine yourself before a heavy lift in training. You probably breathe a little differently than with the classic slow, deep breaths that will calm you down. Rather, you will use a series of quick, short breaths to energize the nervous system. You can see this especially in the above mentioned competitions, when the breaths are often accompanied by a loud scream. This may appear to somebody as a sign of dementia, especially if it is being "abused" by wannabe lifters, who are being destroyed by a 20-kilogram dumbbell on a benchpress while roaring like a deer in ruj. However, such demonstrations are not needed by lifters and do it for some logical reason.

However, the type of charge depends on what awaits you. Scales that you lift even in half sleep will not need some perfect mindset and extreme charge. This is more useful for PRs (records), or 90% of the maximum and so on. With 8 reps of an exercise, it is again a bit different and such a charge is not necessary. The level of arousal also depends on the level of the arousal threshold of the individual. Someone who is an introvert and a maximum calm person will have this threshold lower than a hyperactive person. Neither your acquaintances nor your coach, but you have to know how much, respectively. what excitement before lift will be right and sufficient.

Ideas are a fundamental belief in how we see the world, how we influence us, and how we respond to the different events in which we see ourselves. Concerns and doubts about themselves can not only worsen athletes, slow down success, but also worsen form. I am not going to trust here, but the negative thinking, the idea that the lift you do not give, that the unprecedented 100kg can greatly affect you. When something bad happens, pessimists and optimists react differently, especially in the way they explain the bad events (personal obstacles, injuries) and the impact of these events on their lives. Pessimists tend to carry a negative thing for their entire lives. "I'm hurt, my whole career is over". The dangers of this thinking: depression, physical symptoms of stress, hormonal and immune system changes.

As the optimist sees the same bad events, this is another story. They do not blame themselves, and even if they see any obstacles, they are only temporary events that will pass or resolve them soon. He who does not practice the month, in which he managed to smash breasts 20 times and biceps 30 times already probably ran into days when it was just in the gym just could not. Proper warm-up, concentration, everything is supposed to be, but after the first 2 sera you have just found out that today it is somewhat difficult and it is not at all as usual. Well, those days have been experienced by everyone who has been practicing a little longer. However, an optimist athlete throws his head off that day. He won't let a bad day in the gym affect his whole week. Being optimistic and positive, however, does not mean to deceive oneself or pretend that everything is like a fairy tale, even if it is not. Really serious injury… No, that's not good. A person's injury hurts, not just physically.

Failure for man is also not a pleasant feeling. Being optimistic rather means seeing things in a different light (more positive). Can withstand failure, temporary loss of power, injury. Because these are things you can learn from. From here we can build one small success behind the next and positive steps to move closer to success.

Fear and failure cannot be deliberately avoided. It is important to realize that everyone is failing. Even the world's best athletes have experienced difficult moments, crashes and failures. It depends on how we can get out of it. As I have already written, some failures are affected so much that suddenly nothing is worth anything. Others, with the better attitude, will throw the failure behind as soon as possible. They learn from mistakes, dust their knees, get up and try again and again until their goal, which they visualized in their minds, becomes reality.

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About AOD 9604 PEPTIDE | Steroids4U.eu

ABOUT AOD 9604 PEPTIDE

AOD 9604 is a modified form Growth Hormone which is a 191 amino acid peptide. The last 15 amino acids (176-191) of the Growth Hormone polypeptide have been reproduced as a specific peptide and is called GH Frag 176-191 or AOD 9604.

Gland Stimulated: Pituitary Gland

BENEFITS OF AOD 9604:

• Reduces Body Fat
• Triggers fat release from obese fat cells predominantly more than lean ones
• Mimics the way natural growth hormone regulates fat metabolism
• No adverse effects on blood sugar or growth
• AOD-9604 stimulates lipolysis
• Inhibits lipogenesis that's the transformation of non-fatty foods into body fat
• AOD 9604 has been shown to have very favorable cartilage repair and regenerative properties, especially when paired with peptide BPC 157.

Mechanism of Action:

AOD-9604, also known as Tyr-hGH Frag 176-191 has been proven to have a strong fat burning capacity, without creating a desire to overeat. It doesn't affect blood sugar or tissue growth. (Heffernan 2001 Heffernan 2001, Ng 2000). AOD-9604 activates degradation and fat burning (oxidation), by a method that doesn't use hGH receptor. It has its own mechanism of action independent of hGH. Laboratory studies on rodents, pigs, dogs & humans have identified AOD-9604 mechanism where it triggers fat release from the obese fat cells predominantly and works to reduce the accumulation of new fat in fat cells as well as increasing fat burning. What is extraordinary about the AOD-9604 is its ability to reduce abdominal fat stores. The second most potent fat loss peptide is CJC-1295, since it leads to the increase in overall GH levels in the body (the opposite of what happens typically as individual age) This explains one of the reasons people have tended to gain fat as they get older. If your only goal is fat loss, it's usually best to avoid using products GHRP (GHRP-6, GHRP-2 or GHRH’s) because they may give you the side effects of increased hunger and raised cortisol. AOD-9604 does not increase hunger & or raise cortisol.

AOD 9604 RESEARCH:

AOD-9604 (Advanced Obesity Drug) was originally developed by Professor Frank Ng at Monash University in Australia in the 1990s, with the intent of finding an anti-obesity drug that had the fat burning effects of human growth hormone (HGH) without the muscle-building effect.

Other recent findings have shown, in addition to its fat loss properties, AOD 9604 processes many other regenerative properties associated with growth hormone. Currently, trials are underway to show the application of AOD 9604 in osteoarthritis, hypercholesterolemia, bone and cartilage repair.

Results of oral glucose tolerance test demonstrated that, in contrast with hGH, AOD 9604 has no negative effect on carbohydrate metabolism. There were no anti-AOD 9604 antibodies detected in any of the patients selected for antibody assay. In none of the studies did a withdrawal or serious adverse event occur related to intake of AOD 9604.

Conclusion:

AOD 9604 displayed a very good safety and tolerability profile indistinguishable from placebo. AOD 9604 did not result in any of the adverse effects associated with full-length hGH treatment. AOD 9604 has an excellent safety profile, recently obtaining Human GRAS status in the USA.

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