Weight Machines Safety Tips

4 Nov
Weight MachineCustom fit each machine. Some machines require a single adjustment, such as the seat height, while others require two or more adjustments: Usually in these cases you just pull a pin out of the hole, lower or raise the seat, and then put the pin back in place. Some machines are so simple to adjust that they don’t even involve a pin. With practice, fitting the machine to your body becomes an usual and simple task. However, you should remember that using a weight machine that doesn’t fit your body is uncomfortable or even dangerous. When you strain to reach a handle or sit with your knees digging into your chest, you’re at great risk to pull a muscle or wrench a joint. After you make an adjustment, jiggle the seat or the backrest to make sure that you’ve locked it securely in place.Watch your fingers. Sometimes a machine’s weight stack gets stuck in midair. Don’t try to rectify the situation yourself by fiddling with the plates. Instead you should call a staff member for assistance. There were cases when gym member try to fix a weight stack himself. The stack came crashing down, sandwiching his fingers between the weight plates.

Buckle up. If a machine has a seat belt you are required to use it. The seat belt prevents you from wasting muscle power squirming around to stay in place as you move the bar or lever of the machine. You’re most likely to find seat belts on older models of the inner/outer thigh, pullover, seated leg curl, and triceps dip machines.

Don’t try to invent new uses for the machinery. You wouldn’t use your favorite t-shirt to dust the house, right? You wouldn’t use your monitor as a step-stool to reach the top cupboard. So don’t use a chest machine to strengthen your legs or other parts of your body.

Amino Acids Essential for Muscle Growth

23 Apr

Muscle mass declines gradually in middle age, a condition called sarcopenia. Muscle loss eventually leads to decreased strength and quality of life. Muscle is in a constant state of synthe­sis and breakdown and requires ade­quate protein intake to maintain size, even when overloaded thramino acids formulaough weight training. Amino acids that make up pro­teins serve as chemical signalers and building blocks for muscle proteins.

Researchers from McMaster University summarized how weight training and protein intake cause mus­cle growth. Leucine is the key amino acid for turning onboybuilder muscle protein syn­thesis (mTOR pathway), but muscle hypertrophy grinds to a halt without the full complement of essential amino acids. Following intense resistance exercise, muscle protein synthesis occurs in direct proportion to protein intake, peaking at 20-40 grams. The mTOR pathway is most active in fast-twitch muscle fibers, which respond best to high-intensity weight training. Peak muscle growth occurs when you concentrate on these fibers by empha­sizing high-stress training programs.

People over 40 years of age are less responsive to key amino acids, so they should consume protein often during the day to maintain muscle mass and prevent atrophy (muscle breakdown). Older adults should combine weight training and adequate protein intake to preserve muscle mass as they age.

Clenbuterol – Condition & Weight Loss

21 Apr

Clenbuterol is great for ripping the fat, but remember not to take to much as the shakes will rip you strongly! You must know that it is best to take these at one or two at a time throughout the day, no matter what they say. I would suggest about 3-4 per day taken gradually.

clenbuterolSome people can get quite good muscular gains from this product as well as losing fat at a good rate. We must warn you that it is best to take this oral at four week intervals then come off for a week or two. The reason is that many found that with continued use – no breaks – the fat loss can be reversed and you find that shit loads of weight can be put on in no time. I know it happened to me and I was shocked until I found the reason why. Bodybuilders cracked it though by adding the tablets in at one at a time as I said at around four per day and came off after the fourth week and was back on after a short break.

But once you have got this one cracked, the fat can just rip off you easily – especially if you are watching the carbs. Another good tip is to take Clenbuterol about an hour before you train.You will feel that the pumps are well and truly  hot and the fat seems to flow off like nothing else.

Tips to Improve Your Breakfast

18 Apr

breakfast

When ordering eggs, ask for them to be cooked dry. Chefs often overpour the oil or butter: Save: 250 calories

Slice your bagel lengthwise into thirds. Keep the ends and toss the center and you’ll have the illusion that you’re eating a full bagel. Save: 120 calories

Order Canadian bacon instead of sausage on your breakfast sandwich. Save: 100 to 200 calories

At Dunkin’ Donuts, get a medium iced coffee with skim milk and Splenda instead of a medium Coffee Coolatta with cream: Save 560 calories

Eat half a grapefruit. Its high water content can make you feel fuller and keep you from over­eating at your main meal.Save 100 calories

Make your own parfait instead of buying one. Use a cup of fat-free plain Greek yogurt, a half cup of sliced strawberries or blueberries and a quarter cup of Kashi GoLean Cereal. Save: 151 calories

Share your favorite brunch dishes with friends. Split a 500-calorie waffle and a 600-calorie omelet four ways. You won’t overindulge or feel deprived.” Save: 225 to 325 calories

Use three ounces of sliced chicken breast in your omelet instead of having three ounces of sausage with your eggs. Add veggies and salsa for a little kick. Save: about 120 calories

The Essence of EMS

13 Apr

emsElectromyostimulation (EMS)  has gained some visibility because of the modern use of EMS gadgets sold to the general public. These cheap substitutes are often quite ineffective because they don’t offer the proper current modulation and contract/relax time necessary to produce results. Because of the inefficacy of these popular devices, EMS in general has taken a step back in the eye of many athletes and coaches. This is bad news, because EMS offers many things that could be of great benefit to anybody wanting to improve his physical capacities and muscle mass.

EMS is very popular with European athletes (Justine Henin-Hardenne and Hermann Maier to name a few) and has been researched extensively (and on athletes, not sedentary subjects) with very positive results.

We believe that EMS can be of great use to athletes, whether it is for increased strength, power, speed, or recovery. Here we present to you the benefits of such training methods so that you can make up your own mind.ems procedure

Benefits of EMS

I. Preferential recruitment of fast-twitch fibers

II. Increase in muscle strength

III. Increase in muscle mass

IV. Increase in jumping height (power)

V. Improvement in running speed

VI. Increased recovery

VII. Prevention of atrophy

Stay Healthy with Carrots

11 Apr

What list of health-promoting, fat-fighting foods would be complete without Bugs Bunny’s favorite? A medium-sized carrot carries about 55 calories and is a nutritional powerhouse. The orange color comes from beta carotene, a powerful cancer-preventing nutrient (provitamin A).

chopped carrots

Chop and toss them with pasta, grate them into rice or add them to a stir-fry. Combine them with parsnips, oranges, raisins, lemon juice, chicken, potatoes, broccoli or lamb to create flavorful dishes. Spice them with tarragon, dill, cinnamon or nutmeg. Add finely chopped carrots to soups and spaghetti sauce – they impart a natural sweetness without adding sugar.

Protein Releases

9 Apr

Proteins can be categorized into 3 release rates: fast, medium and slow. The debate as to which is best for athletes has been a heated one in recent years. The truth is that combining all of the protein types is ideal!

Crystal Structure of Protein

crystal structure of protein

Fast release proteins: Increase blood amino acid levels rapidly, but amino acid levels also fall rapidly. Sources: Whey protein isolate, whey protein concentrate.

Medium release proteins: Take a little longer to raise blood amino acid levels and drops slower. Sources: Milk protein isolate, soy isolate, soy concentrate.

Slow release proteins: Provide a gradual increase and maintain blood amino acid levels for a longer duration of time. Sources: Casein, whole foods.

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