Casein protein and its 4 biggest advantages | Steroids4U.eu

 Casein protein and its 4 biggest advantages

Do you read about all the different types of protein preparations and are you confused? With so many different options available to you, it is a little difficult to decide which product will give you the best results and support your efforts to achieve your goals. In this article, we will describe the benefits of a specific casein protein.

Before you start taking anything, it is important that you spend some time researching all the types of protein preparations that are available, because different types of protein are suitable for different situations. Once you have perfectly matched the type of protein preparation to your goal, there is no doubt that you will benefit from its use.

A specific type of protein powder that you may encounter quite often is casein protein. This form comes in many flavors, price ranges and can offer you many benefits.

We will briefly introduce some of the main advantages of casein protein and you can decide from the information whether it is right for you.

Advantages of casein:

1. Casein increases muscle mass and contributes to fat loss

Whenever you reduce your caloric intake one of the first issues that will become an increasing problem is the loss of muscle mass. Because the body will not receive enough calories to cover all the body's energy needs during the day, it will be forced to convert stored body tissues into energy. At best, the body will draw energy from your adipose tissue, but at worst, the body must reach for muscle mass. It is usually a combination of both situations.

One Boston study tested various muscle mass options. On the one hand, gaining muscle mass, but also the complete loss of body fat. One group used casein protein hydrolyzate compared to the other group used whey protein hydrolyzate. At the same time, both groups received a low-calorie diet and performed regular exercise exercises. At the end of the study, both groups showed fat loss, but the casein protein group had higher average fat loss, greater chest, shoulder and leg muscle volume, and overall had a higher percentage of muscle mass than the whey protein group. As a result, casein has a higher rate of muscle retention (retention of muscle mass), which is particularly effective in maintaining muscle mass. Both groups had the same protein intake of 1.5 grams per kilogram of body weight per day. When there is not enough protein intake, no matter which group it is, there will be a loss of muscle tissue.

2. Higher fat loss

Casein protein is a form of protein that has a higher calcium content, which has also been shown to be beneficial in terms of overall fat loss. As a result, many people stop eating dairy products to get rid of body fat more quickly. According to a study conducted in the International Journal of Obesity, this is a mistake. It has been found that those who have a high 24-hour calcium intake in combination with normal protein intake also have an increased fat and energy excretion of approximately 350 kJ greater than those who have taken either low calcium with normal protein intake or those who received high calcium intake with high protein content. This study highlights the importance of total protein intake. It shows that normal protein intake, together with high calcium intake, has a greater effect than very high protein intake. It follows that it is ideal to find a balance between calcium and protein intake. Casein protein will help you with that, thanks to its calcium and protein content. Using it will allow you to maximize fat loss.

3. Health promotion with casein

Another very important advantage of casein protein is that it helps promote colon health. In a study conducted in Australia, the researchers examined the health benefits of various proteins and found that milk proteins promote colon health better than soy meat. This is another reason why you should consider adding casein protein to your diet.

4. Higher quality of casein protein

The last benefit is that by introducing casein protein into your diet, your body gets one of the best sources of high quality protein. When you get enough quality protein, your body may not excrete as much protein as lower quality protein, so you will need less to maintain muscle mass. A study published in the Journal of Nutrition showed that casein protein is superior to soy protein, which is an important source of protein. If you are eating a vegetarian diet where a source of high-quality meat protein is excluded, this is the best solution for your casein protein (if you can consume dairy products).

So the next time you buy protein products, make sure you don't have casein protein on your list. Although they are not traditionally the best proteins, suitable right after training (because they are digested more slowly), they supply the body with high-quality proteins that can be used throughout the day. Casein is considered a "slow or nocturnal" protein. When you take casein, your blood peaks at amino acid levels and protein synthesis between 3-4 hours.

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What to take during training, whey protein or BCAA? | Steroids4U.eu

 What to take during training, whey protein or BCAA?

Recently, it has become increasingly popular to drink branched-chain amino acids BCAAs (leucine, isoleucine, valine) during training. BCAAs are easy to digest, so they get into the muscles quickly and help minimize muscle breakdown while regenerating them. For people who don't like to drink clean water, BCAAs also offer a tastier way to replenish fluids. BCAAs consist of three basic amino acids: leucine, isoleucine and valine. Of these three amino acids, leucine has been shown to have the greatest positive effect on muscle growth and regeneration. From this, it may seem that BCAAs are an ideal choice for building muscle, as they contain leucine. Well, maybe not. Some evidence suggests that higher levels of protein synthesis can be achieved in other ways than those offered by leucine-rich BCAAs. Here, it may be that choosing a complete protein (a protein that contains all nine essential amino acids - including leucine) is a better choice.

The role of leucine

In one study in rats, the researchers found that elevated blood leucine levels returned to baseline after protein synthesis. Creating optimal muscle protein synthesis is an energy-intensive process. Leucine has been shown to be ideal when muscle building is maximal. In other words, leucine is great as a switch for muscle synthesis. But as soon as muscle building begins to weaken, leucine ceases to be a suitable solution, especially during longer workouts. After all, you want the synthesis to continue for as long as possible!

Leucine is not like leucine

In the same study, only with the administration of whey, it was shown that muscles can use "intact" leucine (a type of leucine found in whey protein) more effectively than the free forms of leucine (contained in BCAA supplements). This suggests that whey protein may provide a more efficient response to synthesis than BCAA.

In another similar study, in the elderly only, EAA (essential amino acids) or whey protein supplement (with the same amount of essential amino acids) was given. At the end of the study, it was shown that the group of people taking whey protein had a greater balance of muscle protein. But why?

Whey protein is more effective

A team of scientists conducted a preliminary study of other bioactive substances contained in whey protein that are involved in stimulating synthesis. In particular, they have focused on exosomes, which are nanoparticles in blood, saliva and other body fluids, and their role is to accompany proteins and other compounds throughout the body. Using sophisticated technology, the team found that these nanoparticles have a positive effect on muscle protein synthesis. When you consume whey protein, the increase in synthesis occurs between 1-4 hours, due to the leucine content. But there may continue to be a slight and sustained increase in protein synthesis due to exosomes.

To date, it cannot be said that a complete, fast-acting protein such as whey is better than a BCAA supplement. However, many researches are inclined to this variant. Whey is the right supplement to maximize muscle growth or maintain muscle mass.

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How to create the perfect fat burner | Steroids4U.eu

 How to create the perfect fat burner

Are you looking for the perfect fat burner? Look no further. Make supplies at home and draw. In this article, I will reveal to you the most effective ingredients for burning fat and their main methods by which they work.

Which fat burner is good?

My first answer to this question is always that a reliable training plan and menus are the first and most important fat burners. However, certain supplements can help you in your fat loss efforts. In this article, I will reveal to you the most effective ingredients for burning fat and their main methods by which they work. It is true that many of these ingredients work through several mechanisms. However, I will focus on one mechanism, which has been confirmed by numerous studies.

Another option is to buy your own ingredients and put them together. It may cost more effort, but in the long run you can save money and increase the efficiency of fat burning. If you choose a commercial fat burner, use this article to get a better idea of what you are taking and why. Otherwise, consider purchasing at least one ingredient from each of these five categories.

1. Grease releasers

The body fat that you keep under your skin is stored in fat cells or adipocytes. To burn body fat, try to keep those fat cells as small as possible. To do this, you basically have to compress the fat cells to empty them and squeeze out the fat they hold. There are several components that can do this, but behind these two classics is the greatest science.

CAFFEINE

When caffeine is mentioned, you will probably think about how it will take you. You may think that the stimulating effect is what speeds up calorie burning. While caffeine can do this, the main benefit it offers in terms of fat loss comes from its ability to release fat from fat cells.

When you eat caffeine, it binds to receptors on your fat cells. Normally, the nucleotide adenosine binds to these receptors, and when this happens, it places a stalk on the fat to be released from the cells. With caffeine bound to the receptors, adenosine cannot be coupled, so fat release is maximized. As several studies have confirmed, this is especially effective if you take caffeine before training.

CAFFEINE DOSAGE

200-400 mg of caffeine between meals 2-3 times a day, taking one of these doses 30-60 minutes before training during training days.

YOHIMBIN

If you still think yohimbine is just a sexual supplement, it's time to drop that view. An extract from the bark of this tree from West Africa, Pausinystalia yohimbe contains the active ingredient yohimbine, which is now known mainly for its burning effects. It helps to lose fat by specifically increasing the amount of fat that is released from your fat cells, almost as caffeine does, but through a different mechanism. By using both, you can combine their effects in terms of fat release.

Research shows that when yohimbine is used before training, it can more than double the amount of fat released from fat cells. However, it is not for everyone. If you have any problems with your liver, kidneys, heart, or if you are pregnant, breast-feeding, prone to anxiety, or have any other mental disorder, stay away from yohimbine. This substance is currently a banned substance in the European Union and is not commonly available.

YOHINBIN DOSAGE

Take enough yohimbine extract to give your body 5-20 mg of yohimbine per dose 2-3 times a day, taking one of these doses 30-60 minutes before training during training days.

2. Fat burners

Just because supplements like caffeine and yohimbine can help you release more fat from fat cells doesn't mean that the fat you release will be burned. You also need to speed up the burning of calories, so you ask the body to use this released fat as a source of fuel. These two ingredients will increase the number of calories your body burns and force your fat to burn for good.

GREEN TEA EXTRACT

When it comes to fat burners, green tea extract is a supplement that doesn't need much thought about. It helps you lose fat by increasing the number of calories you burn every day, not to mention that it also offers a number of benefits in terms of your figure and health, such as improved joint and muscle recovery. It is also a very strong antioxidant.

The active ingredients in green tea responsible for the burning effects are catechins, and one particular catechin is called epigallocatechin gallate (EGCG). This powerful antioxidant prevents the enzyme that normally breaks down the neurotransmitter and the hormone noradrenaline, which speeds up processes in the body, such as burning calories.

DOSAGE OF GREEN TEA EXTRACT

Take approximately 500-1000 mg of green tea extract, especially one that is standardized for high EGCG (Viridian or Reflex Nutrition), 2-3 times a day, taking one of these doses 30-60 minutes before training during training days.

CAPSAICINE

This increasingly popular supplement is a natural plant chemical that gives hot peppers their hot taste. It also increases the amount of calories your body burns, thanks to its ability to increase epinephrine levels.

One study by Japanese researchers found that consuming capsaicin with food increased calorie expenditure by more than 30%. A study from the University of Oklahoma also found that subjects who took a supplement containing both capsaicin and caffeine burned more calories during and after exercise than those who did not.

CAPSAICIN DOSAGE

Look for supplements with capsaicin or cayenne pepper that have a Scoville scale or a burning scale on the list, and use enough to reach 40,000-80,000 degrees. Take it 30 minutes before meals 2-3 times a day, 30-60 minutes before training during training days.

3. Transport of fat reserves

So now we have all that excess, released fat floating around. Unfortunately, sometimes an increase in caloric burning is not enough to make sure that everything burns for good. The fat must reach small power plants, known as mitochondria, located in the cells of the body, where it will be burned as fuel. But fat is not allowed to pass into the mitochondria as desired, it must be brought. Fat carriers can help maximize the amount of fat that gets there.

CARNITINE or L-CARNITINE

This amino acid-like molecule is an important part of a complex transport system that brings fat to the mitochondria, where it is finally burned for good. Several studies confirm that the use of quality l-carnitine or acetyl-L-carnitine increases the amount of fat that the body burns.

DOSAGE OF L-CARNITINE

Take 2-3 grams of carnitine in the form of L-carnitine, L-carnitine L-tartrate or acetyl-L-carnitine, 2-3 times a day with food. Take one dose with your pre-workout meal and another dose with your pre-workout meal.

4. Retention of fat stores

Fat loss is a constant, constant struggle to consume more than you save. So while taking supplements that release more fat and then burn them is a good idea, you should also consider taking supplements that reduce the amount of fat your body stores.

CONJUGATED LINOLEIC ACID (CLA)

It is a naturally occurring group of healthy omega-6 fatty acids. Numerous studies confirm that CLA promotes fat loss while enhancing muscle growth and strength. The main way it works is to suppress the enzyme lipoprotein lipase (LPL). LPL allows fat cells to collect fat from the bloodstream and store it as body fat. By suppressing LPL, CLA prevents the body from storing fat and instead encourages it to burn.

DUTY DOSAGE

Enjoy 1-3 grams of CLA along with breakfast, lunch and dinner with your last meal or shake.

5. Gene activators

The more we learn about nutrition and supplements, the more we realize that nutrients can affect our genes in a real and surprising way. Fat burning is one of those cases.

FISH OIL

This source of essential omega-3 fatty acids provides both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). As recently discovered, these omega-3 fatty acids trigger genes that increase fat burning, while shutting down genes that reduce fat storage. This does not include a list of other benefits that these fatty acids provide, such as improved brain function, improved mood, joint regeneration, and even increased muscle growth.

DOSAGE OF OMEGA 3 FATTY ACIDS

Take 2-3 grams with food, 2-3 times a day.

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How to gain muscle mass? Your guide to getting the most muscle size | Steroids4U.eu

 How to gain muscle mass? Your guide to getting the most muscle size

By combining the right exercises, the right load intensity, the right combinations of sets and repetitions - even the right rest intervals between sets - you can be sure that the iron you lift gives you maximum benefits in terms of building muscle mass.

By making the following concepts the basis of your training planning, you can be sure that the work you do is in line with your goals. You can always improve or adapt these concepts to suit factors such as your age, time commitment, genetics, weak or lagging areas, injuries, and even your personal gym experience.

Creating a program for maximal hypertrophy takes time. Plan your workouts before you go to the gym. And before you start, remember that muscle growth does not occur in a vacuum, it must be supported by what you eat, when you eat it and sometimes by using the right nutritional supplements for rapid muscle regeneration such as protein, BCAA, ZMA, Glutamine or a complex of quality multivitamins.

Principles that affect the growth of muscle mass

1. TRAINING MUST CONSIST IN COMPREHENSIVE EXERCISES IN WHICH MORE JOINTS AND THEN MORE MUSCLES ARE INVOLVED

Multi-purpose exercises involve more than one pair of joints. The more joints there are in motion, the more muscle groups are activated. When doing a bench press, for example, both the elbow and shoulder joints are involved. This means that the muscles connected to both joints (in this case the chest, anterior deltoid muscles and triceps) all work together. More involved muscles allows much heavier loads than are possible with the so-called. single-joint movements.

The main component of your training should be multi-joint movements for large muscle areas such as squats, deadlifts, bench press, weightlifting exercises such as throws and the like.

2. WHAT INTENSITY TO TRAIN FOR MUSCLE BUILDING?

You can train subjectively "for the soul", but it is not possible to determine the intensity of training in this way. Instead, it refers to a certain percentage based on the load you lift depending on one maximum repetition for the same exercise (1RM). Let's say you use an 84 kg barbell when performing a bench press and your 1RM is 100 kg. To get your force load intensity number, divide 84/100 = 0.84 or 82% load from your 1RM (one-time maximum).

For maximum muscle building (predominant adaptive effect = hypertrophy) you should train between 70-85% of your 1RM, which corresponds to the weight you can lift in 6-12 reps. Exercising outside of this range, such as choosing a weight that allows you to perform 15 to 20 reps, will build your muscles - but not at an optimal level. Adding a higher weight will allow you to stay in the golden range of repetitions 6-12 and build muscle strength in particular.

The easiest way to estimate the weight you should use, or whether the weight falls within the hypertrophic zone, is to use the 1RM calculator. This calculator will even help you estimate your 1RM for less common exercises such as lifting your arms along the sides of the body or bent-over rows.

3. CHOOSE HIGH VOLUME TRAINING MODE

Now you have decided what exercises and weights you will use. Now you have to decide how many series to perform (omit the warm-up, which is intended for training the movement pattern and blood flow). Determine the number of series that indicates the volume of training.

The volume is usually determined by the number of sets and repetitions for your workout and training. The general consensus is that a larger amount of volume results in a higher metabolic and hypertrophic response. But each individual's ability to recover from activity is different, the only way to determine your ideal volume is through trial and error. But you can save time and sore muscles by starting with a volume that you know you can recover from and then slowly increasing.

People usually add volume to their workouts by adding more series, while the number of weights and repetitions remains relatively consistent during the muscle building phase. But it's a good idea to include movements in which your muscles work in different ways.

For example, if you do a bench press on a straight bench, followed by one-handed pressures on a straight bench, you are exercising your chest from almost indent angles.

But when you put pressure on a lowered or raised bench, you add volume by training the muscle from different angles. Using the multi-angle method in your training is important not only to create a balanced figure that has no predisposition to injury, but also to build maximum muscle size.

Finally, as you do more work for a part of your body, you may need to adjust it by splitting your workout over several days.

4. LIMIT THE REST PERIOD TO 60-90 SECOND

Rest between sets may appear to have little effect on growth. But mild intervals of about 60-90 seconds between series have been shown to maximize hypertrophy.

While short intervals can increase metabolic stress, they can also reduce your potential for strength production. To achieve maximum strength production, your intervals must be short enough for optimal metabolic stress, but long enough for complete regeneration of growth factors such as phosphocreatine.

5. TRAIN UNTIL FAILURE

Momentary muscle failure refers to the concept of training to the point after which you can no longer perform any further repetitions in good shape. It has been shown that lifting to the point of momentary muscle failure creates a greater anabolic stimulus than pre-failure training.

But what is important to remember is that scientific research says that too much training to fail can be counterproductive. Frequent training to fail pumps catabolic hormones that break down muscles, and this reduces the amount of anabolic hormones that build muscle.

Only one of your toughest series fails (or even fails). However, exercising too often to fail can lead to premature overtraining and weaken skeletal spasms. If you plan a phase with extensive training to failure (called overrun), do so occasionally.

A complex effect for an even greater effect of building muscle mass

These variables and procedures we have discussed are not mutually exclusive. In fact, when used together, they can have a synergistic effect.

To a certain degree, these different variations (load, exercise, volume, rest) can be combined with each other. The concept of increasing the load in order to increase the stimulus is derived from the principle of size, which basically states that when the load is increased, you start to get more thicker fibers. This leads to a synergistic effect.

This load can actually strain muscle integrity to the point where intracellular anabolic triggers are turned on. If you mix a selection of exercises (multi-joint through single-joint, squats through pre-digging on the machine), you can see how handling a heavier load leads to gaining more muscle fibers. Adjust your volume and rest periods and use a number of power multi-applicators.

By incorporating several repetitions into many series (with 1-2 minutes of rest between them), you will maintain strength production, you can cause the accumulation of metabolites, leading to greater anabolic signaling and better muscle gain.

More muscle building tips

Choose a training partner to watch you, push you to do more repetitions, and otherwise increase your training intensity to a level you are unlikely to reach yourself.

Find a suitable gym. Nothing beats an inspiring environment when it comes to building muscle.

Track your progress. Keep a close eye on your workouts by writing down your exercises, series and repetitions, or using an app that will do it for you. It's a careful manipulation of training variations to help you maximize your strength and increment over time.

Make sure you get enough nutrients from food and nutritional supplements. It is the primary factor that affects the regeneration and building of muscle mass.

Training tips on how to gain muscle mass

Perform as many warm-up-warm-up series as you need, but never lead to muscle failure.

After warming up, choose a weight that will allow you to achieve muscle failure in the range of repetitions listed above. Follow the back pyramid by starting with the heaviest weight in 2 series, then lowering the weight a little and increasing the repetitions a little with the next series until you get tired. Bring each series close to muscle failure.

If you have a sparring partner, do a few forced repetitions on your hardest series with each exercise - your first or second series. If you do not have a partner, train as close to muscle failure as possible. For the last series of each exercise, do a dropset (quickly reduce weight by 25% after reaching muscle failure, then do more repetitions to the second point of muscle failure).

Some finishing exercises are performed in the style of Tabata - strength-endurance exercise: with your 10 RM weight, do as many repetitions as possible in 10 seconds (normal repetition rate). Take a 10-second pause, then repeat the sequence for the next 8 series. Because Tabata-style training helps burn fat, we've added it here to pump the muscles it causes. This style is usually performed in conjunction with multi-joint exercises, not single-joint exercises. The training partner is also very suitable here.

Changing the training stereotype

A well-designed workout is like gasoline for fire, stimulating the process of building muscle in the presence of good nutrition and intelligent recovery. As a moderate or advanced exerciser, you may find that such increases last for a while, then quickly begin to shrink as your body adapts to the training stimulus.

If you want to achieve continuous improvement and build more muscle, keep increasing the degree of overload. This often means gaining weight the stronger you are. But it can also mean manipulating variables other than repetitions or rest periods, as we said above.

Progressive overload is helpful for building muscle because it requires you to constantly offer your body challenges to reach new levels of performance, as your body adapts to what you have done before. You never want to be cool with training and stop pushing yourself. When you do, you start on the platform. Writing down your training helps you remember what you've already done, so you can set new, higher goals.

Changing exercises in a meaningful and progressive way is responsible for positive muscle overload. This is one of the reasons why incorporating other training programs into your overall program is a good idea. Each of them emphasizes different training variables.

Separate different exercises or make subtle changes to the ones you are currently doing. Replace multi-joint exercises with those that hit the target muscle from a completely different angle, such as applying pressure on an inclined bench instead of a straight bench, or moving from a pole to one-handed. Such changes create slightly different training incentives that lead to increased muscle growth.

Separate the techniques, especially during your first exercises. Instead of doing bench presses on a bench press machine, try applying them to a stand instead where you can work on your strength.

With a partner, you can even try a few negative repetitions that tend to have a greater effect on delayed onset muscle pain and a stronger anabolic stimulus. For negatives, slow the eccentricity for 5 seconds with each repetition.

Change finishing exercises and techniques. Although we recommend the Tabata style for these exercises, you can also try dropsets, both of which create intense muscle pumping. In another technique called "one and a half", you do one full repetition, going halfway down, then all the way back again to full contraction, then all the way down. The whole sequence is counted as one repetition.

Change the intensity. Exercise rules indicate a given goal of repetition. But that doesn't mean it ends there - although it's recommended to stay at 6-12 reps and 70-85% of your 1RM.

Instead of choosing a weight that you can lift in 6-8 reps, include periods in which you will lift lighter weights and do a little more repetitions - say, 10-12. This approach is called "changing relative intensity." It's another tool you can use to change your training stimulus and maximize growth.

Do not make too many changes from one exercise to another unless you have a good reason, such as a specific movement that causes you shoulder pain or does not seem effective. Plus, it's extremely difficult to measure progress as you constantly change and mix training variables. Instead, consider changes every 4-6 weeks. This will allow you to track what works and make wise decisions for your training.

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DEAD Lift and its technique | Steroids4U.eu

 DEAD Lift and its technique

Deadlift or Deadlift is one of the best complex exercises. When we want to practice deadlift, the right technique must be followed. The deadlift builds whole body strength, muscle mass, explosiveness, the strength of your "core", torso stability, self-confidence, mental strength and grip strength.

Deadlift is considered one of the basics, precisely because of its compactness. Deadlift (and its various variations) is typical of any strength training program. Unlike squats and bench pressures, with both we start with an eccentric or flexible movement, the deadlift begins with a concentrated or fighting movement. You get ready and then it's just you versus the stick. If you learn the correct technique of deadlift, you will be able to build a respectable level of strength without being injured. But as with everything, you have to proceed slowly and wisely. The deadlift is notoriously known as the "back destroyer" - performing a deadlift with bad technique can quickly destroy the back of even an advanced athlete.

How to deadlift

1. The right technique - You must always practice deadlift with the right technique. If your technique is not optimal, you can forget about the above benefits and at the same time risk injuries.

Forelegs close to the axis - when you bend your knees a little, you will touch the dumbbells with your forelegs. This shortens the distance of the barbell from your center of gravity, reducing the lever you have to use on the axle. It is the most advantageous position in terms of biomechanics of motion.

Take a deep breath - you need to take a deep breath and create intra-abdominal pressure.

"Belly" out - together with a deep breath, push your belly out (if you have a belt, push your belly against it). This will ensure the stability of your lower back.

"Do not lift the axis up" - Rather "push the floor" away from you, together with the whole strengthened body.

Keep the axis as close to your body as possible at all times. Again - the most advantageous position for deadlift.

Once you get the barbell to knee height, complete the exercise with an explosive pelvic floor contraction, only in an upright position. Never to a bow and hyperlordosis.

2. Strength - Make sure that, in addition to other postural chain exercises, you also train the core, upper back and grip strength.

Postural Chain - Romanian Deadlift, Deadlift with Outstretched Legs, GLUT-ham-raise, Reverse Hypers, Deadlift with Larger Range, Deadlift with Rubber or Chains

Body core - L-sit pull-ups, Abdominals with medicine ball, AB Roller, + postural muscle exercises

Upper back - Folds, Face Pulls, Forward bends (all variations)

Pressing force - Exercise with a rough axis, Holding the bar in a hanging on one hand, Holding the disc only with your fingers

3. Psyche - to lift a heavy weight you need to be mentally prepared, even when you go to the axis. A good sparring partner or favorite music can make a big difference in your mental preparation.

Problems and errors in deadlift

1. Failure at the top of the movement

Technique - you must complete the move with the help of an explosive contraction of the pelvic floor muscles. Make sure your shoulders are at the back, you are pushing them down and your head is in the neutral position. You have to work at speed - ie. that even smaller weights must be lifted with maximum effort and as quickly as possible. As the axis reaches the height of your knees, bring your hips closer to the barbell with the help of pelvic floor muscles.

Force - if your torso bends forward when moving to the upper part of the movement (back and hips lift first), work mainly on the upper back. Involve assistive exercises in the training: Bends, push strokes, forward bends, Reverse hyper, don't forget the strokes with rubber or chains - this is usually the only thing you need to add to the training to improve.

2. The knees go together during the Sumo deadlift

Technique - push your knees apart during the concentric and eccentric phase of movement while "stretching" the floor with your feet. This will ensure you constant tension and thus stability. Also work on hip mobility and center strength. It can also help you to "push the floor apart" instead of lifting dumbbells - properly engaging the leg muscles.

Strength - Incorporate lunges, hip thrusts and reverse hyper into your workout.

3. I will not lift the barbell off the floor

Technique - before you pull, create tension in your legs and back and take a deep breath into your abdomen and push it out (against your belt). This will ensure stability and allow you to lift a higher weight. Train this technique with lower weights so that you can do it automatically later, even at your "maximum". Hold your head in the neutral position and push the floor apart. You can also try different foot positions or use stretching exercises to improve your mobility. Pull with shoes that have low soles or barefoot.

Strength - add higher range deadlifts (eg when standing on a disc), deadlift with rubber or chains, GLUT-ham-raise and dynamic deadlifts.

4. Round your back when you start pulling

Technique - if you raise the barbell a little and immediately lower it again, it means that you do not have enough strength to keep the torso in a neutral position (from the head to the pelvis), a belt is an excellent aid to help keep your lower back firm and prevent injury. First you have to train to lift the weight. Sometimes you have to step back first to be able to move forward.

Strength - Work on the strength of the center of the body, preferably exercises to strengthen the torso and resist movements (eg rotation). Exercises such as the AB Roller (wheel), lifting the legs in the suspension, anti-rotation "sequence drag" (youtube - anti rotation sequence drag) are perfect for building the strength of the middle body. Engage strokes with rubber or chains in the training. Make sure you always pull with the correct posture.

5. Nutrition

Getting enough sleep and eating well are the two most important factors when it comes to achieving the perfect workout. Some pre-workout cocktails are great for increasing attention and intensity. One of the best and best-selling pre-workout accessories is the C4 product from the Cellucor brand. It will help you start your mind, give you energy, you will train more intensively and at the same time more effectively. Quality and fast regeneration during demanding training is ensured by substances such as glutamine, BCAA, glucose polymers, minerals and B vitamins.

Deadlift the right way without destroying the back

The deadlift is the famous destroyer of the back in the eyes of many people. In fact, the only destroyer of the back is pulling with bad technique combined with poor mobility, poor warm-up, a weak center, and other factors that have subsequently led to this bad reputation for deadlift.

Here's a step-by-step guide on how to prepare for the classic deadlift:

Prepare for a barbell with your feet shoulder-width or even wider

the feet are turned slightly apart

The shins are only a few inches from the barbell

firmly grip the axle with the double front grip (so that you can feel the weight of the dumbbell)

your legs are straight for now

take a deep breath and push your abdominal muscles out (against your belt) for the entire duration of the exercise

move your hips and pelvis back while slightly bending your knees

create tension in the upper back by holding the chest up and pushing the shoulders (shoulders) down and back

"Move the floor" away from you while keeping the axis as close to the body as possible (keep your arms outstretched)

when the axis is at knee height, complete the pull by explosively contracting the pelvic muscles and moving the hips to the barbell

start placing the barbell by moving your hips and pelvis backwards with constant tension on the pelvic muscles and hind thighs (relax your knees, but they must not move forward)

when the barbell is at knee height, finish placing the barbell by bending your knees (keeping your back still straight)

repeat

Technical details

Feet: Your feet should be placed approximately shoulder-width apart, but this matter is completely individual. Only a slight change in the position of the feet will help you maintain much more strain, and thus help you lift more weight. Make sure your entire feet are firmly pressed to the ground. Imagine that your foot is a square and you have to keep all 4 corners pressed to the ground. If your ankles turn out or in during a deadlift, something is wrong. Try experimenting with foot position, shoes, or work on the flexibility of the ankles.

Shins: Your shins should be only inches from the barbell so that your knees touch the axle when bent.

Grip: the optimal width of the handle is such that your hands point perpendicular to the ground. The legs are usually in the way, so the grip is a bit wider. I always recommend a double front grip while the exerciser can handle it. If you manage the pain of the so-called hook grip, when you place your thumb on the barbell first and the other fingers then through it, I recommend this "hook grip". Another option is to turn one hand 180 °. Do not rotate this hand grip, always exercise with your hands in the same positions. Excellent tools to help you lift heavier weights are shredders and weight hooks.

Inhalation: You need to inhale strongly and hold your breath as you push your abdominal muscles out (against your belt). It helps most athletes breathe before they bend their knees. This will allow them to breathe really fully, which is often not possible in the position before lifting the barbell (especially with a belt).

Tension: As mentioned, you need to create tension throughout the body. From the feet through the quadriceps and hamstrings, pelvic muscles, hips to the lower back together with the abdomen (breath), at the same time a firm grip on the barbell together with the involvement of the back muscles. Remember, the more tension you create, the stronger you will be, and it will allow you to exercise with less chance of injury. This tension will allow you to use your body as a whole. The key is to keep the tension in the upper back, which is held badly or even forgotten. The chain is only as strong as its weakest link.

Pull: As you try to "move" the floor apart, the barbell will begin to move upward. At this stage, the most common mistake is to lift the hips / pelvis first and get you at a disadvantage in the forward bend. When the barbell is at knee height, use the strength of your hips and pelvic muscles by working hard on your pelvic floor muscles and moving your hips towards the barbell. The most common mistake is excessive flexion of the lower back, where the exerciser loses a lot of potential forces in the hips.

Laying the dumbbell: Move the hips and pelvis back, the weight is held by the muscles in the back of the legs and do not relax your back - you keep them straight. This makes you lean forward at the same time, without your knees getting forward. When you have the barbell at knee height, by bending them while still holding a firm, straight back, you place the barbell on the ground. If you have kept everything firm and not exhaled, you can immediately proceed with another repetition. Otherwise, set everything up perfectly again.

Most athletes want to know how to improve their grip for deadlift

The first thing you should try is chalk, magnesium or rippers. Apply the chalk to the palm and fingers, but also to the back of the index finger (where your thumb is when pressed). If you use a hook grip (fingers over the thumb), apply the chalk to the back of the thumb as well.

As a second thing, try changing your training routine. Be sure to pull (for example, when warming up) with the double front grip as long as possible. If you no longer hold the scale in your hands, then turn one hand to the alternating grip.

Exercising with a rough axis is very difficult to grip, and not just with a deadlift. Be prepared that your whole forearm may hurt the next day. When changing to a normal thickness barbell, you will be amazed at how light the barbell appears in your hands.

Shoes

Do not wear shoes that have a flexible or soft sole when dead. Then you pull from an unstable surface and you can't transfer all your strength from the ground to the barbell. The higher sole prolongs your travel, which is why most athletes wear socks, wrestler shoes or even barefoot.

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How to use protein safely | Steroids4U.eu

 How to use protein safely

Various diets with a high protein content and a low carbohydrate content are still a topical issue today. In particular, strength athletes and bodybuilders try to take every opportunity to take as much protein drinks as possible. In turn, a person consumes protein bars in the hope of rapid weight loss. How to use protein safely?

The power of proteins

It is easy to understand the excitement surrounding proteins because protein is an important part of every cell in the body. Hair and nails are mostly made of protein. Our body uses proteins to build and regenerate muscle tissue. With the help of protein, enzymes, hormones and other substances needed by the body are formed. Protein is an important building block of bones, muscles, cartilage, skin and blood.

Along with fats and carbohydrates, proteins are called "Macronutrient ingredients," which means that the body needs a relatively large amount of them. Vitamins and minerals, which are required only in small amounts, are included in the so-called "Micronutrient components." Unfortunately, unlike fats and carbohydrates, the body does not store protein, and therefore there is no protein supply in the body from which the body could be supplied in the event of a protein deficiency. So we often come across the opinion that it is necessary to take protein throughout the day. However, experts have a different opinion in this regard.

The truth is, we actually need to take in less protein than you might think. The more we use protein from better food sources (quality protein), the more our body will benefit from it.

How much protein is enough?

Apparently we've all heard the myth that the more protein, the bigger the muscles. In fact, the only way to build muscle mass is through exercise. The organs need a relatively small amount of protein to function well. Extremely high doses of protein will not provide you with more muscle mass or strength. According to the US Department of Health and Human Services:

Adolescent boys and active people can get enough protein from three daily portions.

For children aged 2 to 6, most women and some older people, two daily servings are recommended.

For older children, adolescent girls, active women and most men, two daily servings of protein are recommended.

Anyone who eats about 200 grams of steak, which is usually served in restaurants, gets more protein than his body needs. In addition, it absorbs a lot of saturated fats, which contribute to clogging of blood vessels.

For the general population, for a healthy individual, whether female or male, a protein intake of between 0.8-1.2 g per 1 kg of body weight is sufficient, whether she is lean or performs light physical activity. Athletes who exercise regularly and intensively, especially strength-oriented athletes striving for muscle development, should take in increased amounts of protein in their diet, but we recommend a maximum of 2 g per kg body weight, depending on your weight, body constitution and current condition. including the medical. Protein intake higher than 2 g kg body weight is completely unnecessary.

Disadvantages of a high protein diet

Many people who have jumped on the fashion trends of high-protein / low-carbohydrate diets think they can take in as much protein as they like. But nutritionists call for caution. The main reason is to understand what are the right amounts for protein and carbohydrate intake. Only understanding the idea of ​​this diet leads to weight loss. When people ingest a lot of protein but little carbohydrate, a change in their metabolism occurs called ketosis. Ketosis means that the body will no longer burn carbohydrates, but will choose its own fat as a fuel to burn. Under favorable metabolic conditions, the fat forms ketones in the body, which are released into the bloodstream and serve as a source of energy. Ketosis, which also occurs in diabetes, leads to suppression of appetite. The fact that people eat less increases the removal of fluids from the body in the urine, which leads to weight loss.

High protein diets, such as the Atkinson diet, can have short-term benefits with long-term health consequences. Possible risks: The body produces ammonia when protein levels fall. The risk of higher levels of ammonia in the body for a long time is not yet known. There is also evidence that people who eat a lot of protein usually excrete excess calcium in their urine. This suggests that the body releases calcium stores into the bloodstream to combat the increased acids caused by protein consumption (calcium stores, neutralize acids). Excessive calcium loss can lead to osteoporosis.

People on a low-carb diet avoid high-carbohydrate foods, including fruits and vegetables, which are the best source of vitamins, fiber and antioxidants, which are nutrients that help prevent disease and strengthen health. In contrast, animal foods that are high in protein usually also have a high content of saturated fatty acids, which increases the risk of heart disease, stroke, diabetes, and several types of cancer.

The American Heart Association warns: “. Reducing carbohydrate intake usually means an increase in dietary fat intake, which raises blood cholesterol levels and further increases cardiovascular risk. ” The AHA also states that people focus on a source of protein and carbohydrates while eating too much salt, too little calcium, potassium, magnesium, which are commonly found in fruits, vegetables and whole grains.

A short look at a high-protein diet

It is difficult to detect the various effects of high protein intake during a long period of a high protein diet. According to some studies, a high-protein diet is only safe for 6 months.

The most common questions in the field of protein consumption are the following:

Does a high-protein diet increase fat burning in the body?

Does a high protein diet increase satiety?

Does a high-protein diet reduce total calories taken?

Can a high-protein diet lead to weight loss?

In most cases, the answers are "yes". The protein can be converted in the body to glucose, ie. for energy, but it takes twice as long and with much more effort than converting carbohydrates or fats into glucose. This extraordinary effort occurs only in the extreme case when very little energy is available to the body.

In terms of fullness, clinical studies have shown that high-protein diets increase satiety and hunger compared to high-fat or high-carbohydrate diets. In addition, most, but not all, of these controlled studies have shown that most people on a high-protein diet needed about 10% less energy (about 200 calories) per day, which could be the least of some diets on this type of diet.

There is clear evidence that high-protein diets cause great fat loss. On average, high-protein diets caused a weight loss of approximately 2 kg, compared to the results of other diets after six months.

 “Most studies show results for up to six months, but after six months, they begin to lose their effectiveness, either because people are unable to follow the diet in the long run or because they become biologically accustomed to the diet. This means that in the long run, diets high in protein tend to lose their ability to maintain weight.

Choose your proteins wisely

The type of protein you eat can play a role in successfully losing weight and have an overall positive effect on health. Consumption of large amounts of processed meat, such as sausages and salami, which have been associated with a higher risk of type 2 diabetes, cardiovascular disease and colon cancer, makes it more difficult to maintain weight and lose weight. If you eat these proteins often, it can also have a negative effect on your health, so try to choose fast-digesting proteins such as Egg Protein from the renowned company Reflex Nutrition, which is also suitable for those who have an allergy to soy, or milk products. In our article we will help you find your way when choosing the best whey protein https://bestbody.sk/najhorsi-najlepsi-srvatkovy-protein/

Food tips from which you can take protein:

Fish: Fish offer the heart beneficial omega-3 fatty acids and generally contain less fat than meat.

Poultry: We can remove most of the saturated fat from poultry by removing the skin.

Beans: Beans contain more protein than any other vegetable protein. In addition, they are full of fiber, which will help ensure a feeling of satiety for hours.

Nuts: Approximately 30 grams of almonds will give you 6 grams of protein, which is almost as much protein as 30 grams of grilled Rib Eye steak (beef from the grill).

Wholegrain grains: A slice of wholegrain bread gives you 3 grams of protein, plus valuable fiber.

“Many plant foods such as soy and legumes can give you the same amount of protein as meat. Eat nuts for breakfast every day, as they not only contain a lot of protein, but are also a source of healthy fat.

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Resveratrol and its effect on hormonal imbalance in women with PCOS | Steroids4U.eu

 Resveratrol and its effect on hormonal imbalance in women with PCOS

Resveratrol can help reduce the risk of metabolic problems in women with polycystic ovary syndrome (PCOS) and improve the body's ability to use insulin, thereby reducing the risk of developing diabetes, has anti-inflammatory effects, lowers testosterone levels in women with PCOS.

Resveratrol may help to address hormonal imbalances in women with polycystic ovary syndrome (PCOS). One new study reported that PCOS is a major cause of infertility in women of childbearing potential. The condition that leads to this disease occurs in those who have larger circulating androgens. Androgenic dominance may contribute to women having irregular or absent menstrual disorders, weight gain, hair thinning, and blood sugar imbalances.

Women who have PCOS are also at higher risk of developing other health problems, such as type II diabetes. The exact cause of PCOS is unknown, but some individuals may have a genetic predisposition and subsequently develop it.

Resveratrol is one of a group of plant compounds known as polyphenols, which are found naturally in grapes and nuts. Excellent sources of supplemental resveratrol include red grapes in particular. The compound is believed to have anti-inflammatory effects. According to the study, resveratrol significantly reduces testosterone levels in patients with PCOS as well as dehydroepiandrosterone sulfate (DHEAS), a hormone that can increase testosterone in the body.

RESULTS OF THE STUDY WITH THE EFFECT OF RESVERATROL

Thirty women with PCOS completed a randomized study in which they were given a daily resveratrol or placebo pill for three months of taste. Patients had blood samples taken to determine testosterone and other androgen hormone levels. Women also underwent an oral glucose tolerance test to measure the risk of diabetes. The researchers found that total testosterone levels decreased by 23 percent among women who received resveratrol supplementation, and DHEAS decreased by 22 percent, while placebo testosterone levels increased by 3 percent and DHEAS increased by 10 percent. Patients taking the resveratrol supplement also reduced their risk of developing diabetes because their insulin levels dropped by 32 percent, improving their insulin tolerance.

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