Am I dehydrated? | Steroids4U.eu

Am I dehydrated?

Am I dehydrated?' is not something we tend to think about unless dehydration is already causing obvious symptoms such as a raging thirst and bright orange urine. At this stage, dehydration can already be creating lasting problems to your health and fitness levels. But what are the ramifications of dehydration?

Dehydration definition - what is dehydration?

At its simplest, the definition of dehydration is the harmful reduction in the amount of water in the body. Many things can cause this depletion in fluid levels. Some of these are dramatic such as excessive vomiting or diarrhea due to illness or through excessive exposure to heat, especially if you are unaccustomed to it. For most people, however, dehydration can be more subtle. It can creep up on you without you being aware. This might be through strenuous or prolonged exercise sessions, the use of specific medication such as diuretics, by simply not responding to changes in temperature as the seasons come and go or within our living and working environments.

Dehydration also has potential effects on our body. These can range from excessive weight loss in extreme cases of dehydration to prolonged issues with your urinary system and possible kidney failure. For most of us, however, some common signs and symptoms act as early warning signs.

Tell tale signs of dehydration

• Thirst: This is one of the most obvious signs that your body needs more water. It is a fact that by the time you feel thirsty, you are already suffering from dehydration.
  

• Urine: Take a look at your urine when asking, 'Am I dehydrated?' If it's dark yellow to orange in color and has a strong scent, this is a sign of mild to severe dehydration. The color of healthy urine should range from virtually clear to straw-like, and there should be no significant odor. If you are passing less urine than usual, this is also a sign that your body needs more water. Going for ten hours or more without peeing is a sign that your body is in pressing need of water.
  

• Mouth: Saliva is almost 99 percent water, so it's no surprise that dehydration causes a dry or sticky mouth and tongue often accompanied by stale smelling breath. Saliva plays a vital role in preventing a build-up of potentially dangerous and undoubtedly smelly bacteria in the mouth.

• Skin: Your skin plays an essential role in monitoring and adjusting the fluid levels in our body, and suffers when dehydration kicks in. When you' re dehydrated your skin may become rough, flaky, red, clammy or even lose its suppleness. When lips are dry, you will find yourself continually licking them, which causes them to become cracked and sore.
  

• Bowels: Healthty fluid intake is essential for regular bowel movements, as water helps digest food as well as move it along the digestive tract. When dehydrated, your poop may become small and dry while fewer or more painful bowel movements signal painful constipation.
  

• Blood pressure: 55 percent of blood is liquid, so it responds quickly to a lack of fluid. Blood volume lowers, which in turn lowers blood pressure causing symptoms such as feeling lightheaded, dizzy, faint, and even nauseous. Low blood pressure can also trigger headaches, which are often one of the first sign of dehydration, as well as causing a rapid and pounding heartbeat and breathlessness.
  

• Mental alertness: The brain is another organ that relies heavily on water. When it's dehydrated, alertness, concentration, reaction times, and memory can quickly become impaired. Did you know that driving while dehydrated can impact on your driving skills?

• Fatigue: Dehydration can quickly lead to tiredness and muscle fatigue. If you always feel tired even though you're getting enough sleep and eating healthily, then drinking more water may help alleviate the tiredness. As muscle tissue contains approximately 75 percent of water, muscles become easily fatigued or may even cramp during your exercise sessions.

• Mood: If you are feeling anxious, edgy, or tense for no apparent reason, it may well be that you're dehydrated. These symptoms, along with irritability, can be a severe indication that you need to rehydrate asap.

The importance of good hydration

Identifying whether you're dehydrated is quite easy -- simply scroll through the above checklist of the signs of dehydration. While opinion on the amount of water you should drink a day varies from source to source, it is recommended that for proper hydration you should be drinking up to 11 cups of water a day or around 1.5 liters. Maintaining adequate hydration, however, is not just about drinking lots of fluid. The type of fluid you drink is significant, as some liquids are better at maintaining healthy hydration in contrast to others.

Your daily fluid requirement can be ingested in different ways, it doesn't have to come solely from plain water. It's best, however, to avoid sweet beverages such as fizzy drinks and sodas, fresh fruit juices which are laden with natural sugars and caffeine-based drinks such as black tea or coffee. Even sodas labeled as zero-calorie and supposedly healthy energy drinks are still feeding into your sugar cravings and encouraging unhealthy eating and drinking habits. In fact, caffeine-based or soda drinks can draw water from the body, increasing dehydration. So what can you do to ensure you well hydrated? Take sugary beverages off your shopping list!

Easy ways to put the fun into drinking water

• Start the day right: Make topping up your fluid levels the first task of the day and you will reap the benefits in hydration and energy levels whatever your schedule. Try a glass of warm water flavored with the fresh juice of half a lemon. Not only does it taste good, but it also has a useful detox effect as well.

• Drink ahead of a workout: Make any exercise session easier by drinking half a liter of water or flavored water before you begin. Then remember to keep topped up with water as you workout.

• Herbal teas: Experiment with different herbal teas to find ones you like. Many also have various benefits such as detoxing (lemon and ginger), de-stressing (peppermint) and helping you to get a restful night's sleep (chamomile or lavender).

• Spice up your water: Take a peek into your spice cupboard or fridge for easy ways to level-up your fluid intake. Add shots of ginger or cayenne pepper to your water bottle and shake well. Alternatively, chop up fresh fruit (lime, strawberry), veggies (cucumber), and herbs (basil, mint) to add flavor. Be creative, mix and match until you find combinations that make drinking water a breeze.

Tips for tracking your water intake

It is easy to start off with good intentions about upping your water intake and staving off the signs of dehydration. I can be hard to maintain the good work. But, there is help at hand:

• Create routines: Get into the habit of drinking a glass of water after every visit to the bathroom or every time you step into the kitchen.

• Make good use of apps: Use your smartwatch, or smartphone to set alarms and alerts that remind you when it's time to have a drink. Set a daily intake target and see how many days in a row you can meet or exceed it.

• Keep your favorite drink in sight: Whether it is plain or flavored water, if a drink is sitting in a jug on your coffee table, desk, or work surface, you are more likely to pour yourself a glass. Treat yourself to a pretty glass to sip from for added incentive.

• Get the refill habit: As soon as your glass or water bottle is empty, fill it up ready to drink again. This is a surprisingly easy motivator.

• Use eco-friendly straws: Did you know that we drink faster through a straw (maybe the reason bars and cafes love them so much)? Invest in some reusable bamboo straws or a packet of recycled paper ones and watch the water level in your glass go down.

• Go one-to-one with alcohol: If you enjoy an evening drink or a night out with your friends, counteract the dehydrating effects of your favorite tipple by alternating it with a refreshing and rehydrating glass of still or fizzy water.

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There are two types of people who go to exercise. Those who train and those who look like that. What group do you belong to? | Steroids4U.eu

There are two types of people who go to exercise. Those who train and those who look like that. What group do you belong to?

How is it possible that someone trains with results after a short time and someone does not succeed in the long run?

It is no coincidence that someone starts exercising and achieves visible results almost immediately. It is also no coincidence that someone trains for a long time without results. The results are determined by your work (training). Those with results really train, those without results just look like that.

What you will learn in this article:

* Why I consider training an absolute priority in changing the figure.

* Training and training process to achieve results.

* A group of trainers who actually train and have results.

* A group of trainers who actually (don't) train and have no results.

Most trainers can be divided into these two groups. My practice and the practice of a large group of coaches agree with this. Training as such is only one part of character change. For these needs, it doesn't matter if it's weight loss and fat burning or building and building muscle mass. Possibly improving fitness.

Why I consider training an absolute priority in changing the figure.

In this article, I focus "only" on training. This is for the following reasons:

Already the approach to the implementation of training determines with high probability other variables entering the "game",

In terms of body activity, this is the most challenging "thing"

"Pain" in training will teach you a lot,

From the point of view of muscle (organism) load, it is necessary to observe, learn and use findings,

Training as the only factor acts directly on the muscles (stimulating).

Training and training process to achieve results.

The training process is a multispectral matter. Another, the same set of factors influences him outside of training.

It is not expedient to name all the factors in the training and beyond, because it literally affects him absolutely everything. Starting with whether you were empty enough before training, whether you were uncomfortable with your partner or slept badly,…

Your settings resp. training preparation should therefore be conscientious (as far as possible). Because, this "training" setting affects not only the training itself but also its results. And you want results or not?

The training itself is a unique event where you continue to influence whether you achieve the results in the form of body shaping, fat burning, muscle growth, etc., or not.

The training and the training process with which you will achieve results should be based first on diligent work and then on a suitably chosen exercise program (training plan).

In practice, I met many people who trained really hard but did not have a well-set training plan. Improperly selected training plan can be changed immediately. Without diligent work, however, I did not come across any above-average results.

I dealt with this topic in a separate article Practicing and training is not the same. How to know the difference?

A group of trainers who really train and have results.

These are mainly hard working (coaching) people. As described above, training is influenced by many factors inside and outside the training itself. Diligent work resp. Honest and regular training is the foundation on which everything else can be built.

Honest training does not mean getting into exhaustion but actually doing the necessary (training) work.

This work is based on mental and physical nature.

The psychological nature of honest training means that the trainer is ready to perform and will perform it. It's a FEELING. The feeling of a well-prepared / practiced training within the hormonal balance can be as anabolic as the physical training itself.

The physical nature of honest training means that the trainer stimulates the muscles / body / CNS with a load. This specifically means that the muscle structures are damaged (because training damages the muscles). It is therefore their physical damage due to the fact that the muscles were adequately loaded (worked).

People achieving training results have the two essences fully (at least for the most part) settled.

Of course, the training process itself can still be improved. But in the overwhelming majority, these two (mentioned) essences are already decisive.

A group of trainers who actually (don't) train and have no results.

People who are not really training also demand results in many cases. Unless they practice for a purpose other than leisure, getting to know each other and the like.

The difference, however, is that they approach training as a necessary evil that needs to be done. For this reason, they very rarely push their physical boundaries.

Without a certain amount of enthusiasm and enthusiasm, it is complicated to adjust mentally and then exercise physically enough. Without sufficient load, there is no necessary muscle stimulation. Therefore, the muscles are not stimulated and there are no other stimuli (or subsequent ones).

The ability to actually start training and achieve results is mostly not in the strengthening of further training. The opportunity is to find a way / type of training that will be fun, consistent with the values ​​and opportunities that the individual requires and provides.

Strengthening into "standard" training if you don't like it is a way to create even more frustration than to achieve the desired results of body shaping and well-being.

Another disadvantage of getting stronger into training is in energy intensity. It is very (mentally) difficult to do something that you are not even a little happy about. The more with (greater) resistance you train. In the end, you give up or find a "different way" by choosing a more suitable type / training method.

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A simple training consisting of 3 exercises, which stimulate the muscles of the whole body and at home | Steroids4U.eu

A simple training consisting of 3 exercises, which stimulate the muscles of the whole body and at home

The training consists of only three exercises. These three exercises are the basis for all other fat burning and muscle building workouts.

The task in this article was to compile the most effective training at home consisting of 3 exercises. And absolutely without tools. Therefore, you do not need anything for training and you can train at home, outdoors or wherever you want.

Most (the better) training programs are based on a few basic exercises. This list is not long - squat, deadlift, bench press, pressure over the head, bends and board. Secondly, I could name a few more, but these few already make up 80% of the effectiveness of any really effective program.

Training three exercises at home is suitable as a start to the next training process. Training and gradual improvement is a marathon rather than a sprint. That is why it is necessary to approach it in the same way. Even at school, before you started writing dictations, you had to learn to read and write letters. In any training, the letters are these basic exercises.

These are the basics and some of the simplest form of training. Suitable as acclimatization to the next training for beginners. By choosing other variants, added load or increasing the number of repetitions, even experienced athletes can sweat.

I deliberately omitted deadlifts, overhead pressures and bends in my training as more tools are needed to make them feasible, and these are also exercises that are more challenging for the song.

The first exercise is Squat, squat to sit down.

This is a relatively simple exercise that focuses on the leg muscles. The other muscles of the body are also involved. In the literature, squatting is referred to in the literature as knee flexion, and for this reason, knee flexion is a priority movement.

If this variant is too light, the exercise can be made more difficult by adding a load or removing the pad on which it rests.

The second exercise is Push ups, push up on the raised support.

Again, a simple and familiar exercise. It mainly involves the muscles of the torso. The abdominal and leg muscles are also involved secondarily.

If such a variant is too light, it is possible to reduce the pad. Alternatively, train the cranks on the ground (in the plane). For an even more difficult variant, lay your feet on the support (step, chair,…), the higher the legs and lower arms in the crank training, the more difficult the cranks will be.

The third exercise is Side Plate.

Since the crank exercise also comes out of the board, I chose its side variant. If it is necessary to reduce the difficulty, lean on your knees (bend your legs). Hold this position for the specified time. Then don't forget to practice the other side.

If the exercise is too simple for you, choose the variant with outstretched hand.

As a beginner, you can choose the number of repetitions of 10 and the endurance in the board for 20 seconds. Train individual exercises in 4 series. And a break of 90 seconds.

In practice, your training looks like this:

1.Series of squats 10 reps, followed by a 90s pause,

2. A series of squats 10 repetitions, followed by a 90s break,

3. A series of squats 10 reps, followed by a 90s break,

4.Series of squats 10 reps, followed by a 90s break,

5. A series of handles of 10 repetitions, followed by a 90s pause,… and so on.

As an advanced you can choose the number of repetitions of 15 and the endurance in the board of 45 seconds. Train individual exercises in 5 series. And a break of 45-60 seconds.

You will proceed with the training as described above (beginner).

As a very advanced one you can choose the number of repetitions of 20 and the endurance in the board 60 seconds. Train the individual exercises immediately after each other (in a circle). At the end of the circuit, a pause of 60-90 seconds. Repeat the circuit 6 times.

It is necessary to warm up before each workout. Warming up is not only an effective injury prevention, it also plays a role in stimulating your muscles to work.

Warm up with several series of these exercises. Start with partial movements and then increase the range of motion. Do a few repetitions in full. Sufficient warm-up can only take a few minutes.

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Two approaches to how to start training. Both different, both right. Which one will you choose? | Steroids4u.eu

Two approaches to how to start training. Both different, both right. Which one will you choose?

How to start training? Maybe you've already met and the opportunity to jump into training with straight legs. Or the opportunity to go pretty slow.

Which option you choose depends more on your personality and what your options / preferences are. One is not better than the other.

You can achieve fantastic results with both. It's up to you "just" to make the right choice.

What you will learn in this article:

* Two training ways to start exercising.

* 1.Method of training slowly, gradually, appropriately.

* The biggest advantages of the way of training gradually and appropriately. Respectively. from scratch.

* 2.Strhmlav directly into demanding training.

* The biggest advantages of the head dive method directly into demanding training.

For a beginner, it is a very difficult question how to start exercising properly. However, what is the right exercise is very often unanswered. It depends on many variables in the training but also outside it.

From practice, I can confirm that you can start training in basically only two ways:

1. Train slowly, gradually, appropriately.

It is a "like at school" training system. 1st year of letters and numbers, 2nd year of words and +/-, 3rd year of simple sentences and examples,… .X year of sentences, division of words and fractions, logarithms and the like.

Of course, I don't remember this procedure too much from school, so it may not be quite accurate, but I believe you know what I mean.

You start from scratch. Very simple and easy basics training, which you will gradually pack.

This gradual packing of training variables such as load, number of exercises, series and repetitions, or cadence of training and the like has the advantage of ease of implementation.

You will use this procedure to adapt (get used to) the load. Because you will do it gradually. Your body will have enough time to recover and strengthen muscles, tendons, joints, bones. Not everything in the same sense, but in simplicity we can leave it in this wording.

Gradual increase will provide you with a very direct and (relatively) undemanding improvement not only of your condition but also of your figure.

By adapting the process to your needs in this way and, in particular, maintaining the principle of sequence and proportionality, you will largely avoid injuries. Therefore, to a large extent also slowdowns.

Such a "slow" start to your workouts may seem very "boring" and insufficient. If you think so, most of the time you're wrong. It is this procedure that is guaranteed (definitely nothing is guaranteed) the way to your goal, whether it is to lose weight or gain a few kilograms of body weight. Respectively. shape the body in any way and improve fitness.

It is the gradual addition and enough time for adaptation that will allow you to improve in almost every workout. And your performance improvements will also have a physical effect on your body.

A big plus, especially for beginners, is that you avoid sore muscles (muscle muscle) and other accompanying manifestations.

This procedure is for everyone. Implementation of this type of training is very gradual and thus undemanding. At the same time very effective.

It may not seem like it at first, but it's most likely the fastest way.

Its speed does not lie in the very speed of your development (resp. Also) but especially in the fact that you can develop in this way for a very long time, without turning and if you do not look for guaranteed "shortcuts" and without stops and deviations, from which you will have to return again. to the "original path".

This way, you will also develop an unwavering habit that should accompany you properly throughout your training efforts.

The possibilities you have for your gradual development are very many. However, you can determine the specific steps yourself or seek the help of a professional. After a period of several months, evaluate your training efforts, adjust for the better and continue.

The biggest advantages of the way of training gradually and appropriately. Respectively. from scratch.

simplicity,

Low difficulty,

Injury prevention,

Sufficient time of adaptation of the organism,

Sufficient regeneration,

Rapid and relatively continuous development - improvement, which also has a motivating effect,

Possibility of long-term implementation.

2.Directly into demanding training.

This means starting completely differently than in the first way. Right from the beginning, you will start to implement hard, demanding and voluminous training. From my point of view, this is a relatively not optimal start to training.

The reason is that your adaptation to this type of training will be very demanding and therefore very long-lasting (you will even manage to regenerate it). Your progress will be very demanding as the training itself is a considerable stress for the body. If you make training very demanding, you will multiply this stress even more.

It can take a very long time to deal with it. The accompanying phenomenon is mostly your stagnation in such a set training.

The reason is that your body is simply not enough for it. Adaptation will be very difficult, then regeneration will lag behind and thus your improvement.

There are basically only three solutions. Use method number one (see above). Deploy support (steroids) or stay in this way until you are able to regenerate properly. This can be a very long time compared to the gradual training method.

There are people who can "stop" this way and change improve their condition and body proportions. However, it is a minority.

I met with the opinion that it is possible to improve the figure and performance in this way (that is why I present it), but I think it is still necessary to reduce training efforts in the sense of reducing the volume of training, their number , series, repetitions and load.

This method is intended especially for people who like to implement non-standard procedures and want to implement their fitness and body shaping advances beyond the usual possibilities. The standard of proportionality and sequence is eliminated here. It is also an important factor that the risk of injury increases in direct proportion to the intensity of the training.

The biggest advantages of the head dive method directly into demanding training.

Increased complexity - an advantage especially for people who like to implement (more demanding) non-standard procedures,

The already mentioned non-standard procedure,

The initial training "boredom" is eliminated.

Whether you transform the character in one way or another. You have to determine the right one from the point of view of your personality.

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How to gain 10kg of muscle mass? Basic requirements and the most common mistakes in building muscle mass | Steroids4U.eu

How to gain 10kg of muscle mass? Basic requirements and the most common mistakes in building muscle mass

How to build muscle mass and avoid the mistakes that are most common in the process of building it?

Muscle growth is a topic especially for men. However, this is not an exclusively male issue. Even women should not be skeptical about building muscle. Muscles are the active mass of every body. They allow us not only to look better but especially easier to live.

Article content:

* What are the benefits of muscle?

* How to exercise for muscle growth? Increase muscle mass and what affects it?

* Muscle mass - Price, options, real use, real goal?

* Basic training rules and the most common mistakes in building muscle mass.

What are the benefits of muscle?

Muscle mass is not just about bodybuilding muscles. Muscle mass is mainly a functional (active) "part" of the body, which is responsible for a number of bodily processes. Above all, however, it is a strong indicator of your health.

I will not name the ones you are guaranteed to know. Lesser known benefits include:

Thermogenesis - Sufficient muscle mass has a beneficial effect on thermogenesis. Respectively. heat regulation in the body. Due to the larger number (muscles) of capillaries and better blood circulation, it is much easier to heat and cool the body.

Posture - muscle mass is the "system" that holds your body. Enough muscle mass allows you to hold your body properly and makes it easier. Proper posture is closely related to the implementation of movements. If you hold your body correctly, it is assumed that your movements will be correct.

Self-confidence - improving physical proportions with enough muscle mass makes your body and your person more attractive. This significantly strengthens your self-esteem and your self-confidence. And as you know, confident people are usually more successful in life.

Functionality - muscles perform not only the function of moving (flexion, extension, adduction, ..). They are also largely responsible for the range of motion. With the right training, you will achieve not only greater strength but also greater ranges of movement. In terms of muscle function, your daily activities will be easier and simpler.

Strength - the priority indicator of strength is the muscles. The bigger your muscles, the more power you have. Several studies have shown that the stronger you are (the strength of your handshake), the better your health.

Power - as well as strength. Is performance directly proportional to sufficient muscle mass resp. condition that allows you to give strength.

Fat Burning and Weight Loss - With enough muscle mass, it's easier to lose weight and burn fat. The reason is that muscle mass is active mass. Active means it consumes energy. That energy also comes a lot from your fat stores.

How to exercise for muscle growth? Increase muscle mass and what affects it?

There are many exercises and workouts for muscle growth, they are affected by many variables. You have to try, evaluate and adjust the specific load parameters yourself. Your indicators should be muscle work, muscle load volume, number of repetitions and regularity of load. At the beginning of your training effort, my book Start Practicing with MOTION for Men and Start Practicing with MOVEMENT for Women can be a good guide. If you have already developed suitable training plans for building muscle mass in your training, you will find my Membership in MOTION program.

It can be argued that every movement stimulates muscle growth. The question remains to what extent this stimulation occurs, resp. what is the consequence (size) of the increase.

Studies and practice show that muscle growth is most significantly affected by muscle load (strength training) - muscle fatigue. Specifically, it means muscle load (exhaustion), which is under certain conditions (rest, nutrition) a stimulation for their subsequent growth. The whole process of muscle growth, including individual processes, can be found in the article: The principle of muscle growth as old as (Matuzalem) strength training itself. Old but functional, guaranteed and in fact the only one.

How to recognize these muscle growth variables, and which ones to use to your advantage?

You should use all the variables that are offered to you.

muscle work,

muscle load volume (number of series),

number of repetitions and

regularity of load.

Muscle work is basically a mix of load volume, number of exercises, series, repetitions and regularity of load. It is not the most important thing to devote only one "part" of the effort. On the contrary, make the most of it. If your training will be perfect in terms of all parameters, but the regularity of the load of training the growth of muscles will be absent, you will not see.

It is also possible that you will perform your trainings often enough with "tuned" other parameters, but there will be no muscle fatigue. You will not see a significant increase in muscle.

Work with all parameters. Muscles get tired enough, load them with a sufficient amount of training in the appropriate range of repetitions and perform the whole process often enough. You won't have to wait long for muscle gains.

Muscle mass - Price, possibilities, real use, real goal?

Building muscle is a demanding and long-term process. There is a price associated with this process on your part. The price in the sense of your effort (we can also call it a sacrifice) that you are willing to spend on muscle mass. This price may not be too high, but it depends on your approach, zeal and discipline.

The price of muscle mass is associated with your options. You must set aside enough time and energy for training and (non) activities outside of it. In addition to responsibilities and joys such as work, family, household, hobbies and others, it is seldom possible to waste time and energy. With a well-designed training plan, you can save a lot of this limited potential to your advantage.

The actual use of muscle mass is different from person to person. For some, enough muscle mass is the appearance of a 130kg bodybuilder, for others it is an 80kg athlete. How you know (want) to use the acquired muscle mass is again your choice. When choosing your optimum, take your real goals into account.

I meet the real goal in practice as very complicated. Specifically, I repeatedly met runners (men only) who wanted to gain X kg of muscle mass in order to look better. Their running performance (due to weight gain) decreased.

Even in endurance sports, it is necessary to have enough muscle mass. However, excessive muscle development is undesirable in these cases. These runners, therefore, immediately decided to lose weight. Endurance sports also require some muscle development, but in this case it is completely different from what was required.

Muscle mass and its development affect many other things (including changing the wardrobe). Therefore, consider the real goal of why you want more muscle and how you want to use that muscle. If you have doubts about the correctness, consult your goal and settings with an expert.

Basic training rules and the most common mistakes in building muscle mass.

Muscle overload - in training you train mainly muscles. Muscle failure is an indicator of sufficient training (training work). The literature lists several names. This is usually a muscle failure. This means that further movement of the load is no longer possible by engaging the muscles.

This is not a power failure when further load manipulation is not possible due to a lack of strength. It is also not a condition (breathing) failure when further manipulation of the load is not possible, because you lack fitness. Simply written, you can't breathe another repetition.

The biggest mistake in building muscle mass - Muscle overload.

I encounter these mistakes when developing training plans as well as in coaching practice. Preference for dynamic, functional or conditioning exercises over strength (muscle) load.

The development of your functionality, flexibility, speed,… is extremely important from the point of view of the necessary degree and from the point of view of general development.

However, for building muscle, you should prefer strength (muscle) loading through basic and additionally isolated exercises.

The biggest mistake in building muscle mass - The volume (load) of training.

The volume should be at its optimal range. This is determined in the literature as about 8-10 series for smaller muscle parts and about 12-16 series for larger muscle parts.

The numbers given are very general. This range is effective for muscle growth when it concerns "acclimatized" beginners in training and advanced trainers. It is also necessary to take into account the frequency of training and its composition.

The volume of training for beginners is very small and for the more experienced it is very large. It is necessary to start from the stated (book) numbers.

Very little training means that there is no stimulus for muscle growth. On the contrary, a lot of training places high demands on nutrition and subsequent muscle regeneration after giving too strong (bulky) stimulus to growth.

The number of repetitions is again determined in the literature in the range of 10 - 15 repetitions. I think these numbers are mostly correct (more correct than the number of series in the case above). From my practice, it follows that the most effective is to perform a majority of 13 repetitions.

There are two reasons. The first is that the number 13 is located exactly in the middle of the range 10 - 15. The second reason is the length of the muscle load. The study reported (and several others confirmed) that muscle growth occurs most at a muscle load of 60 seconds. I understand that one series of exercises should last about 1 minute. This is the time when muscles respond most optimally to their growth.

In most of my (measured) exercises resp. series, the length of time under voltage was closest to 60 seconds if the number of repetitions was 13.

The biggest mistake in building muscle mass - Number of repetitions.

The most common mistake in the process of building muscle mass is the low number of repetitions. A lower number may be suitable for primary strengthening, but it mainly develops strength and muscles at the level of myofibrillar mass.

To achieve muscle growth, it is also necessary to stimulate sarcoplasmic muscle mass.

Regularity of load means frequency of training. That's how often you train. This frequency depends on the volume of training. The largest muscle gains were recorded in the study (as further research confirmed) when the muscles were loaded twice a week. One training session for the muscular part was in full volume and the second training session for the same muscular part in the week was about 20% lower in volume. In this way, the largest muscle gains were achieved compared to several other variants.

The biggest mistake in building muscle mass - Regularity of exercise.

The most common error in the regularity of the load is similar to the number of repetitions. Beginners train little and advanced very much. In advanced training, I also perceive a significant mistake in the fact that they repeatedly load the same and also repeatedly omit the same muscle parts.

Training results in the form of an increase are also significantly influenced by factors outside of training.

Relax - in the sense of sufficient regeneration (sleep). The need for sleep increases the more and the more demanding the training.

Nutrition - enough calories and then a suitable macro formula. Increase caloric intake by 100-400 kcal per day with priority protein. Really (medically appropriate) the reported increase in muscle mass by 0.5 - 2 kg of muscle mass per month. According to the above and your settings, it is possible to gain the stated (in the title) 10 kg of muscle mass within 5 - 20 months. However, this development may not be (or will not be) linear, taking into account your level of training, as beginners gain muscle mass faster in training.

Mode - minimize stress (rush) during most of the day. Constant pressure and stress during the day, which is associated primarily with work, stimulates the release of the hormone, which is the biggest enemy of muscle. Cortisol. By minimizing your stress, you are minimizing cortisol levels and giving your muscle growth "green."

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Exercise During Pregnancy # 2: Intensity, Exercises, (Un) Safe Moves, When Not to Exercise and Much More | Steroids4U.eu

Exercise During Pregnancy # 2: Intensity, Exercises, (Un) Safe Moves, When Not to Exercise and Much More

In the first part of the article on exercise during pregnancy, we explained the effect of physical activity on the mother and child during pregnancy and after childbirth. However, not everyone is familiar with exercise precautions during pregnancy. These measures are seldom discussed (in detail) during pregnancy counseling (honor exceptions) and sometimes only to the extent that we hear "yes, do everything in moderation". But it's a very broad concept, isn't it? So what is the famous rate with which to approach the exercise?

Let's look at what you most often asked:

How much should I exercise during pregnancy?

What intensity of exercise is "allowed"?

Is it appropriate to exercise with weights?

What exercises are not appropriate?

When to stop exercising?

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First (and most importantly), let's not forget that not every woman can exercise during pregnancy. Whether you can exercise or not depends on your doctor and your medical condition. Let's take a look at diseases, respectively. medical conditions that are among those when exercise should not be at all:

severe heart disease

hemorrhage

multiple pregnancies

weakened cervix (cervix)

abnormal placental position (eg placenta previa)

premature contractions or a previous pregnancy with preterm birth

severe anemia

pregnancy hypertension (high blood pressure) and preeclampsia

ruptured membranes

restrictive lung disease

The following medical conditions are among the hazardous conditions that may prevent exercise during pregnancy:

diabetes that is not under control

extreme morbid obesity

extremely low body weight of a woman

epileptic diseases

decreased thyroid function

hypertension (uncontrolled)

orthopedic limitations

unevaluated heart rhythm disorders

excessive smoking

epileptic diseases that are not thoroughly treated / controlled

Of course, consult your doctor about everything. If you have any of the above-mentioned difficulties that limit you, in any case have no regrets that you are limited in exercise due to health reasons. Your health and the health of your children is paramount. Remember what your body is capable of (a new person and life grows in it!) Than what is currently "incapable" (training). Remember that pregnancy is only temporary and some time after childbirth you will be able to slowly return to activities that are limited during pregnancy, of course, as far as possible.

If you are lucky that nothing limits you, then there are a few rules that can be followed. You must have read a few articles or heard similar claims about exercise during pregnancy. I noticed mainly that there are two extremes. The first is that pregnant women are vulnerable people at risk and therefore should not engage in any physically demanding activities. The other extreme, in turn, leans towards the type of thinking: "pregnancy is not a disease, do not argue and work hard!" Yes, there are many claims that if a woman did not exercise before pregnancy, she should not start any new activity during pregnancy. However, recent data support the fact that women who did not exercise before pregnancy should start with fewer activities and lighter intensity, which may increase over time according to feeling and health status (always consult your doctor). This does not mean that (as the first extreme claims) you cannot be active at all and you just have to lie (of course there are such cases, which I will write about below).

So, if you did not exercise before pregnancy, you should not start with activities of moderate difficulty or exercises / movements (eg running) that you have not performed before. For example, you should start with 10 minutes of light aerobic activity a day (such as walking), gradually increase to 30 minutes of walking a day (5 times a week) and follow a few rules / precautions important during pregnancy. If you have discussed this with your doctor and you have his consent and warnings, you have also exercised before pregnancy, you could perform at least 150 minutes of moderately demanding physical activity per week. Of course, if you're okay, you have enough energy and you don't have complications or difficulties (explained below).

It is ideal to divide these activities into smaller stages during the week. For example, 30 minutes a day, 5 times a week. Of course, always listen to your body and if you can't control it, don't overdo it and you better get more rest. I know that in reality it is not so simple, especially in the first trimester, when many women are terribly ill (vomiting, migraines and the like - in addition to all other duties and time constraints). In many of these conditions, they can last longer and in some cases even the unpleasant Hyperemesis Gravidarum attacks, when exercise is completely impossible.

Precautions during exercise during pregnancy

We often hear the phrase "mainly listen to your body". However, many women have no idea what exactly to listen to (especially when it comes to their first pregnancy) and this is perfectly normal. Therefore, it is important to consult with doctors, experts in the field and educate, respectively. consume scientifically verified and reliable information in the field. That's why we write such articles :) As I mentioned, if you practiced before pregnancy, it is possible that you will be able to continue (but not the extremes!). Of course, as far as possible (see activities below) and if your health allows it. Good food, sufficient energy intake and sufficient hydration are also important.

Remember that exercise during pregnancy is not about exceeding its limits or comparing with others, respectively. competing against others in the "same stage of pregnancy" (this of course also applies to non-pregnant women).

"(Un) safe" activities during pregnancy

Activities such as swimming, walking, low / moderate cycling (stationary bike), running (if you ran before pregnancy), racquet sports and exercising with dumbbells (strength training) are generally considered safe activities during pregnancy. Contact sports (boxing, football, basketball, etc.) are considered dangerous, as well as activities where the risk of falling is high (eg skiing). Parachuting and other activities at altitudes of 1585 meters and above are definitely dangerous and should be avoided. The same goes for activities such as gymnastics and diving. You should also be careful about "overheating" and activities in which the internal body temperature rises excessively. This problem is rare in fitness centers or rooms with adequate ventilation / air conditioning.

Anaerobic activities

These very high intensity activities (HIIT style) should not be practiced during pregnancy, mainly because the lung reserve is smaller during pregnancy, which means that the ability to exhale carbon dioxide is also lower during these demanding activities.

Over-stretching

Relaxin (a hormone that helps ligaments "relax") is produced in larger amounts during pregnancy. These processes can make the areas around your joints appear looser and can cause nausea, especially in the iliosacral joint (lumbar and sacrum joints) and in the pubic area. However, despite these changes, this hormone is great because it allows us to give birth vaginally by allowing the pelvis to expand.

It is because of these changes that we should be more careful when stretching, practicing yoga and similar movements. To reduce the risk of prison injuries. We should also avoid activities such as sprinting and jumping, in which there is a sudden stop, especially in the third trimester, when we carry more weight in the torso area. Always listen to your body and if something is uncomfortable or painful for you, stop it and let your body rest.

Lying exercises

This exercise should be avoided especially during the second and third trimesters, as the heavier weight of the baby and uterus in this position can push the vena cava (hollow vein), which carries blood from the lower limbs back to the heart. This "pushing" can cause nausea or dizziness due to a reduction in blood flow and oxygenation of the upper body. If this happens to you while lying down (it doesn't even have to be during exercise), it is recommended to sit down slowly and breathe deeply, slowly.

Change position

It is also necessary to pay attention to the change of position during exercise (from lying to sitting, getting up from sitting, etc.), as with the growing abdomen, the center of gravity also shifts, which can affect the balance. Therefore, care must be taken during exercise.

Proper involvement of deep abdominal muscles

Proper involvement of the abdominal muscles is one of the most important things to keep in mind during all exercises. If you do not know how to properly engage and "control" the core, ie the center of the body, during any of the exercises, it is recommended not to perform these exercises and find a similar exercise in which you practice the muscle group.

How to observe those inappropriate exercises?

One of the most visible signals is the so-called abdominal "coning".

Exercises in which we most often observe coning:

rest before doing

sit-ups / skracovačky

pulling the pulley wide

plank

crank

sometimes even exercises on four, such as bird-dog

Said coning may worsen diastasis and therefore these exercises should not be performed. This effect can also have a simple daily movement, such as getting out of bed, so it is important not to get up with a belly-like movement, but to turn on your side and help yourself with your hands. This method of getting up puts less strain on the back and abdomen, while the risk of the coning effect is minimized.

Heart rate monitoring

It has often been argued for many years that women should not have a heart rate higher than 140 beats per minute during exercise during pregnancy. However, it is not appropriate to focus on just one number. Especially when it comes to heart rate, because everyone has different boundaries and the heart rate itself at rest is quite different for each person. Therefore, mom's heartbeat is not an indication of exertion level. Despite what has been claimed for years, a mother's increased heart rate does not mean that the same changes occur in the fetus / fetal heart rate. Research suggests that mild, strenuous exercise should not upset the fetus. So how do we make sure we don't overdo it with intensity?

Of course, in addition to the well-known "perception of your body and warning signals", try for example the so-called "discussion test of effort, resp. exhaustion ". Try talking during exercise. You should be able to communicate in fluent sentences and maintain a light conversation without being out of breath, although your heart rate may be slightly elevated. If your heart rate and breathing increase so much that you are short of breath and unable to maintain a continuous conversation or feel weak, stop exercising and rest until your breathing and heart rate decrease.

Symphysis Pubis Dysfunction (SPD) or pelvic girdle pain / symphysolysis:

It is manifested by musculoskeletal pain in the pelvic area. This pain can spread and resound to the hips and inner thighs. SPD often begins in the second to third trimesters. I think it is appropriate to mention this pain under a separate point, as the SPD may limit certain activities. It's very individual, but in general, if you have an SPD, you should limit your activities to:

jumping

run

pushing heavy objects

lifting heavy weights

one-sided exercises, resp. exercises in which the pelvis is not in an even position, such as lunges

twisting, ie various exercises with dialing

It is also recommended to pay attention to getting up properly, when instead of spreading the legs together, you move them together to the position from which you want to stand. This movement is also very important when getting out of the car (an activity that many of us perform automatically). If you have SPD, I recommend that you also deal with a physiotherapist or orthopedist, as well as a gynecologist.

Exercise on unstable surfaces

It is recommended not to exercise on unstable surfaces (eg OSU ball) during pregnancy due to the increased risk of falls, which endangers not only the unborn child but also the mother and can lead to serious complications.

When to stop exercising?

For the safety of the woman and the unborn child, it is recommended to stop the activity immediately and contact a doctor if you experience one of the following symptoms during exercise:

dizziness

Headache

total muscle weakness

vaginal bleeding

chest pain

dyspnea (difficulty breathing)

unusual reduction in the amount / intensity of the baby's movements

pain or swelling in the calves

amniotic fluid leakage

abdominal cramps / premature contractions

Trimester measures & tips (along with the measures explained above)

First trimester:

Of course, if you can exercise at all, since I barely stood on my feet due to "morning" (er, 24 hours) nausea (and I know many women have a similar one). Consult your doctor before starting any activity. Use the above-mentioned talking effort test. Adjust the intensity of exercise to pregnancy.

Second and third trimester:

Adjust or eliminate exercises that cause excessive pressure in the abdominal cavity (cranks, planks, abdomen / shorteners, etc.). Adjust and reduce or eliminate exercises with a greater impact (eg jumping and running). Adapt exercises such as squats (for a broader stance), deadlifts (for sumo deadlift) and unilateral exercises (minimize or eliminate in the case of SPD), as these exercises can have a greater effect, resp. causing pain in the hips and of course a growing stomach can get in the way. Adapt exercises that require a position after lying without inclination (incline), e.g. bench press, glute bridge (perform in a tilted position / leaning on a bench instead of lying on the ground).

A few rules at the end:

Always consult your doctor before starting any activity during pregnancy

Make sure you get enough hydration

Consume enough nutrients and quality nutrients

Do not exercise in rooms with excessive temperature or humidity

Be careful when changing positions

Don't overdo it! Always listen to your body and stop activity if you feel pain or other difficulties mentioned above. Exercise during pregnancy is for health and "maintaining" physical condition, not for exceeding your limits

I recommend working with doctors and adequately qualified professionals in the field, such as physiotherapists, pelvic floor specialists, nutritionists / dieticians.

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