Chest exercises: 7 ways to pump up the pectoral muscles

Chest exercises: 7 ways to pump up the pectoral muscles

Accelerate the development of the lagging top of the chest muscles with these 7 effective strategies, exercises and techniques!

If your training consistently includes exercises such as bench press, bench press on inclined or back inclined bench and wiring with dumbbells – you have the opportunity to load chest muscles in full. However, this does not mean that you will have a well developed chest. If you are first, while you are awake and full of energy, perform mid-chest exercises, then you have much less forces to train the upper and lower chest muscles, which in the end can cause a lag in the development of these parts.

Bodybuilders who always start with a horizontal bench press usually have shortcomings in the development of the upper and lower parts of the chest, which in time becomes especially noticeable. And some simply have genetically not very developed one or another area of ​​the breast, which forces them to double their efforts in training the lagging zones.

If you want to get large and strong muscles of the chest, then using these 7 ways you can correctly build your workouts and eliminate shortcomings in the development of the top of the chest.

1. Start with the basic (multi-joint) exercise for the upper chest

Basic (multi-joint) exercise for the upper chest
Basic (multi-joint) exercise for the upper chest

The simplest and most obvious solution in order to focus attention on lagging zones is to make them a priority on the day of training. Thus, instead of starting with a bench press on a horizontal bench, use the inclined

You will notice that if you do not put the exercises for the top of the chest at the end of the workout, you can perform more repetitions with heavier weights. Exerting more muscle fiber than usual, you will get additional incentives for their growth.

As you become stronger, do not be afraid to increase weight, because nothing slows down the progress more than working with the same weight and the same number of repetitions, as the muscles get used to and stop responding to the load. If you usually work in the range of 8-10 repetitions in the approach, then at the next workout do (after the warm-up) a set or two for 6-8 reps with a heavier weight.

If there is a choice between a barbell or dumbbells, they will fit equally well. It is not recommended to use simulators, because it is the work with free weights that gives opportunities for maximum muscle growth.

2. Change the angle of inclination

With a detailed study of the inclined bench, you can notice several holes and a latch with which you can adjust the slope. Usually the angle of the bench is 30-45 degrees. A higher angle redistributes the load from the top of the chest muscles to the deltas. There is no binding rule that would argue that you need to use the same angle of inclination all the time; in fact, you can better develop the upper chest, if you change it a little.

An adjustable bench is best used with dumbbells or in a Smith simulator.

Start using different angles of inclination – from the set to the net or from training to training – in order to differently use the target muscle fibers.

3. Perform the second exercise for the upper chest muscles

Exercise for the upper chest muscles
Exercise for the upper chest muscles

One way to focus on the lagging muscle is to do more exercises on it. However, do not use the movement that you already did in the previous exercise.

Suppose you performed 3 sets of bench presses on an incline bench, which consisted of 8 reps, and now you are going to do the second exercise. Which of them is more diverse in the load on the target muscle?

Variants of answer:

  • A: The rod press in the Smith’s simulator, with the same angle as the first exercise, the angle of the bench and the load;
  • B: Gimble dumbbells with a lower angle of the bench in 3 sets for 10-12 repetitions.

The correct answer is option B. If you want to optimize the training approach when working with the target muscle, you must use different equipment (barbells, dumbbells, simulators, etc.), change the slopes and intensity of the exercise. Simply performing the second movement for the top of the chest will not be enough, if you do not take into account all these factors.

4. Do not stop with muscle failure

 

Stimulating chest muscle growth
Stimulating chest muscle growth

If you want to really stimulate muscle growth, you should not be afraid of muscle failure. If you just finish the exercise after 10 repetitions, when you can perform a few more, you can assume that your working set has not been completed.

Read the article about tips for training your hands.

With increasing load, which, by the way, should be cyclic and have periods of high and low intensity, more muscle fibers are destroyed, and those few repetitions performed after muscle failure guarantee you more muscle growth. (Caution: Continuous execution of additional repetitions can lead to overtraining). The best option is to do 1-2 repetitions of this exercise after reaching a muscle failure in the last or heaviest set.

There are many advanced techniques for training your breasts.

If you are training with a partner, consider them:

  • Forced repetitions. You perform as many repetitions as you can, and then your partner provides the necessary help when moving the projectile (barbells, dumbbells, etc.) up to do a few more;
  • Negative repetition. When you reach a muscle failure (you will not be able to repeat yourself), your partner raises weight, but you fully focus on the phase of lowering (negative phase), which should last at least 5 seconds. This method is better suited for working with a barbell and most simulators, rather than with dumbbells.

If you do not have a training partner, here are two ways that you should try:

  • Reception “rest – pause”. Choose a weight that you can raise 7 to 8 times, but do only 3 to 4 repetitions, and then put the bar back on the racks. Rest for 20 seconds and perform another 3 to 4. Performing 4 to 5 such stretches, alternating with a 20-second rest, will allow you to perform about 15 repetitions with a weight that you normally press 7 to 8 times.
  • Dropsets. When muscular failure is achieved, instead of completing the set, you should reduce the weight by about 25 percent and continue the set until the failure again. This method is best suited for working with dumbbells and block simulators.

5. Think about the second workout for your chest

If you use a training split, in which you train a certain muscle group not more than once every 5 days, then you have the opportunity to add a second workout for the chest muscles.

In a short period – no more than 6-8 weeks – perform an additional workout that will focus on the lagging part of the chest  muscles. The idea is not just to repeat the previous activity, but to change the workload qualitatively with the help of new, unusual exercises and techniques. In this sense, your second training can differ not only in the choice of exercises, but also in the number of repetitions, intensity, rest periods and other training factors.

Push-ups
Push-ups

If you follow these principles, you can correctly organize the training process.

You have to make sure that you will not train any of the “muscle” muscle groups directly one after another, which in the end will give you enough time to recover. An example of a poorly constructed split looks like this: chest – day one, shoulders and back – the second day, hands and feet – day three, chest – on the fourth day, etc.

A break of at least 48 hours between workouts that involve such “muscle” muscles, like the chest, shoulders and triceps, significantly optimizes growth. The simplest split, which includes the second training for chest muscles, can look like this:

  • Day 1. Breast – triceps
  • Day 2. Back – biceps
  • Day 3. Rest
  • Day 4. Chest – Shoulders
  • Day 5. Feet
  • Day 6. Rest

6. Try the “new” exercises

Bench press
Bench press

New and unusual exercises are very important for the growth of muscle fibers on the top of the chest. Assuming that you are familiar with the basic movements that involve the top of the chest muscles, we offer several ideas on where to begin:

  • Bench press on an inclined bench at an angle of 45 degrees. Whether it’s a dumbbell or a Smith trainer, doing a bench press with a 45 degree slope on an adjustable bench, you will breathe new life into this favorite and tested exercise.
  • Inclined press in the simulator. Instead of choosing the usual simulator, use one that usually does not enjoy your popularity. It is very good, if in your room there is a training simulator for the breast “Hammer”, in which the movement of one hand does not depend on the other. Sit in it, grasp the handles of the simulator in front of you and squeeze the weight with a powerful movement of the muscles of the chest.
  • Isolation exercises for the upper chest muscles. You certainly perform some isolation exercises during the workout, but be sure to do one or two, stressing the load on the upper part of the pectoral muscles. A good option would be to reduce hands in a crossover or wiring with dumbbells lying on an incline bench.
  • Pressing back grip. The bench press lying using the reverse grip actually shifts the focus of the load to the top of the chest. Before starting the exercise, make sure that you firmly grasp the neck to avoid injury.
  • Pullovers on an incline bench. Use the inclined bench instead of the horizontal for the pullovers. Perform 3 sets of 12 reps. Hold in the last repetition for 5 seconds, in order to create an isometric tension on the top of the chest muscles.

7. Do you train your breasts after a day of rest?

And the last tip in order to get the best workout is: train your lagging muscle groups after a day of rest during which you eat and recover correctly.

If you go to the gym tired, then you will not be able to fully work out in training!

Some pre-training complexes (cocktails) are great for improving your stamina and recovery, but do not rely on them all the time. The presence of the necessary amount of sleep and proper nutrition are the two most important factors for increasing your working capacity in the hall.

After all, if the top of your nurses is significantly behind in development, it would be foolish to continue doing the same and expect any change. Use these tips and you will feel the difference from the next workout!

Best fat burners for weight loss and ways of applying

Best fat burners for weight loss and ways of applying

Considering the issues of effective weight loss, many people turn to different drugs. Some of them are placebo, the effect of others is small, but there is a category of sports nutrition that can really help to noticeably lose weight. What are fat burners? How to train and what to choose in order to achieve optimal results? Let’s consider in more detail…

General information

Sports fat burners are a complex of sports supplements or sports pharmacology that accelerate the process of fat burning. They are used for:

  1. Primary weight loss.
  2. The first stage of sports drying.
  3. Increase energy balance during training.

How do fat burners work? In fact, this is a rather difficult question, because all of them are divided into several main categories of drugs. How do fat burners work from these categories?

Type of fat burner The principle of action on the body
Thermogenics Increase body temperature to 37.2 and above. In view of this, the heart rate is increased, and for normal thermoregulation the body begins to consume its own fat reserves.
Lipotropics Preparations that facilitate the splitting of fats under the influence of external factors. They are in themselves ineffective, but they are quite safe. They help to slightly speed up the process of fat burning with proper diet and training.
Calorie blockers Calorie blockers are drugs that bind to gastric juice and protein enzymes, linking their activity. Due to this, food passes through the esophagus without splitting up to the simplest energy elements.
Replenishing dietary supplements A complex of vitamins and minerals, which in no way affect the very process of fat burning, but allow to stimulate the quality and speed of metabolism. Together with other methods, it is possible to significantly reduce the percentage of subcutaneous fat.
Suppressors of appetite Preparations that bind to glucagon, reducing appetite.
Cortisol blockers In fact, these drugs have no effect on fat burning, and can not be considered a fat burner in the classical sense. However, they completely block the disintegration of muscle tissue under the influence of stress, which allows you to perform training with greater intensity – spend more calories – create an energy deficit – lose weight without losing muscle mass.
Stimulants of the thyroid gland Warning: dangerous preparation. Do not take without the consent of your doctor.Stimulants of the thyroid gland, responsible for the secretion of hormones, T3 and T4, which are responsible for the formation and splitting of fat cells.

Note: this table does not reflect all types of fat-burning drugs. For example, some of those not mentioned are considered serious doping, have more serious side effects and harm to health. So, for example, there are no medications for asthma that transplant the body from glycogen to fatty fuel, in view of the fact that these drugs weaken the heart muscle.

How to take fat burners?

 

How to take fat burners
How to take fat burners

Unfortunately, it is impossible to give an unambiguous instruction on how to take best fat burners. There are several reasons for this.

Concentration of the drug. Even if we consider specific best fat burners (for example, ephedra), then from producer to manufacturer changes not only the concentration of pure substance, but also its bioavailability. The higher it is, the less substance is needed, and vice versa.

Read the article about chest exercises.

In addition, you need to consider the following factors:

  1. Primordial somatotype. If you are an endomorph, then for normal fat burning, thermogenics that will accelerate metabolism are excellent . At the same time, for mesomorphs they are inadmissible, because along with fat will begin to actively decrease and muscle mass.
  2. Training process. If your training cycle uses a prolonged cardio, then only thermogenics. If interval, then they should be excluded in view of the heavy burden on the heart.
  3. Diet. If there is an excess of calories, then perhaps you need to use the calorie blockers.
  4. Another accepted sport nutrition. For example, the effectiveness of ECA is reduced when using No-xplode, and the effectiveness of caffeine is reduced when using large doses of creatine.
  5. The state of metabolism . If the accumulation of fat is associated with metabolic disorders , or too sharp a way out of a low-carb diet, supplements, vitamins and minerals will be needed.
  6. Health status. Most of the best fat burners are contraindicated in people who have problems with the cardiovascular system.
  7. Goals. If your goal is to maximize weight loss, then it is better to combine several drugs. If you need to keep your muscles, it’s better to focus on the blockers of calories. If the goal is weight control before the competition, then perhaps best fat burners should be replaced with no less dangerous diuretics.

Only considering all these factors, you can determine how to properly burn the fat burner, what kind of diet to combine it, and what exercises to perform at the stage of active weight loss.

Top products and their composition

In order to understand which fat burner is better, and with what it is properly combined, you need to determine its type and composition of elements of a specific fat burner.

A drug Type / Effect Components
L-carnitine Lipotropic / replenishing dietary supplements Transport amino acid L-carnitine, which stimulates the cardiovascular system, and forces the body to use fat as a fuel in training.
Prefect Jack3D Complex preparation Has powerful adrenaline stimulation due to incoming caffeine and ephedrine. In addition, it has a lipotropic effect due to the presence of creatine, arginine and nitrogen donors.
ECA Powerful thermogenics Ephedrine is a thermogen. Caffeine is a thermogenic adrenaline stimulant. Aspirin is a reaction stabilizer that reduces side effects.
Clenbuterol Lipotropic / Asthma medicine According to the data, allows you to reconfigure the body, forcing it to use up to 70% of energy from fat tissue (against 35-40% under normal conditions).Actively used by Norwegian athletes at the Olympic Games.
Cheaters Relief from BSN Termogenik Cinnulin – increases the sensitivity of the body to insulin. In fact, reducing the minimum amount of food to saturate. Chitosan is a powerful blocker of calories. Citralin is a lipotropic. Alfalipolyic acid – increases sensitivity to insulin. CassiaNoName – a blocker of calories. Ficus extract is a weak lipotropic.
Prefect Blackspider Complex preparation ECA + yohimbine, green tea extract and guarana as a thermogen. Vitamins b6 and b12 to suppress appetite. Chromium picolinate – to improve the quality of metabolism.

Note: this list has a large number of pre-training complexes. The thing is that the combination of components in these complexes, usually combines the support from the dietary supplement, with a serious increase in temperature (due to the presence of adrenaline stimulants), and in some preparations there are lipotropic components. Of course, in themselves, pre-exercise is not an incentive for weight loss, but with a low-calorie diet, their intake may be more effective than using various advertised drugs (goji berries, green coffee, etc.)

Body after using fat burners
Body after using fat burners

Harm from fat burners

Despite all the effectiveness of fat burners for weight loss, you need to understand that these are sports drugs that can cause serious complications. In particular, their use:

  1. Increases the load on the gastrointestinal tract. By blocking digestive enzymes (blockers of calories) or a large amount of anhydrous caffeine (thermogenics).
  2. Changes the level of enzyme production. Calorie blockers lead to hypercompensation for the production of enzymes during the period of rejection of the drug. All this leads to a constant feeling of hunger, and even is fraught with a ulcer of the stomach or duodenum.
  3. Increases the burden on the cardiovascular system. In general, this applies to certain types of lipotropics and thermogenics.
  4. Changes the hormonal background. Mostly seen for drugs that regulate the work of the thyroid gland.
  5. It leads to leaching of minerals and vitamins. Almost all fat burners lead to increased sweating. Together with sweat and urine, most of the minerals come out of the body. Given that they all pass through the kidneys, there may be kidney stones.
  6. Increase blood pressure.

Therefore, usually together with sports fat burners, it is recommended to take a complex of auxiliary vitamins and minerals.

IMPORTANT: the amount of minerals and vitamins taken with fat burners should be much higher than the daily rate, because With the liquid, most of the minerals that accumulate in the body more than one day go away. Optimum are considered double doses Animal pack, or vitamins similar in composition.

Summarizing

Finally I would like to say about a simple pyramid, which sometimes proves to be much more productive than the most effective fat burners.

  1. Food.
  2. Training.
  3. Recreation.

Only when these elements are combined in the right proportions, you can really burn all the excess fat, and keep your weight at an acceptable level for a long time.

Body after using fat burnersBody after using fat burners

The rector does not recommend the use of powerful fat burners if you do not exercise professionally. Often the acceleration of fat burning is much less than expected, but the health damage is always present.

Different types of proteins | Why do we need each?

Different types of proteins | Why do we need each?

Training will be ineffective if the body is deficient in protein. But the training can be of little more use if you do not understand what the different types of proteins are. In sports nutrition there is a classification: some additives are used for weight gain, others are for weight loss. The choice of sports is determined by the purpose of using a cocktail.

Different types of proteins, features, differences and “what you need to know” about each type

The main criteria for choosing protein supplements:

  • efficiency – the potential ability to help an athlete achieve the goal (increase muscle volume or lose weight);
  • the rate of assimilation and the duration of the effect;
  • gastric load – depending on the individual characteristics of the body, this or that kind of protein can negatively affect the functioning of the digestive system.

It is information on the characteristics of the different types of proteins and their differences that will help make the right choice.

Read the article about fat burners for weight loss.

Whey

The most popular species. It is made from whey by filtration of non-protein components. Protein activates the metabolism, saturates the body with the necessary amino acids and inhibits the formation of fat stores. Whey supplements are called fast. They are very well and quickly digested, so they are great for eating both before and after training.

Whey protein and its characteristics
Whey protein and its characteristics

The species is divided into subspecies, depending on the protein concentration:

  • Concentrate is a weakly purified subgroup, with protein accounting for 30-90%;
  • isolate – a more filtered variant, the protein concentration reaches 90-95%;
  • hydrolyzate – the most pure (up to 99% protein) and rapidly digested whey subspecies.

“Serum” contains almost the entire amino acid complex and is characterized by a neutral taste.

Important! Each species can be manufactured with a different degree of purification.

Casein

Refers to slow proteins and is digested worse than the previous variant. But due to this, it becomes possible to stretch the protein effect. Casein can not be recommended for use after exercise. Its main function is to provide the muscles with the necessary substances for their growth during sleep.

Casein and its features
Casein and its features

Casein protein is also made from milk (from curd mass). The species is rich in calcium, especially not pleasant taste and relatively poorly soluble. The protein effect lasts about 5-10 hours. Casein is able to heavily burden the gastrointestinal tract. Slow subspecies can be combined with fast variants. But without taking into account its peculiarities, using casein is almost meaningless.

Lactic

Less expensive and effective version of whey supplements. Combines the characteristics of fast and slow proteins. 80% consists of casein and 20% of “whey”. Despite much less popularity than the first, classical, type, it is well suited for both consumption between meals and as a metabolic feed during protein “idle time” (during sleep, flights, etc.). The duration of the additive is 3-4 hours.

Nevertheless, many believe that it is better to specialize to solve specific problems. It is not recommended to take a dairy version before and after exercise. Since the milk protein contains lactose, it is suitable only for those who are not restricted in its use of the features of digestion.

Milk protein and its features
Milk protein and its features

Soybean

Protein based on plant components. Due to this, the amino acid composition of soy protein is incomplete, and the biological value is the lowest among all species. Since we are talking about drawbacks, we’ll add a few more to the list of minuses: the additive does not matter, it dissolves in the water, it does not taste pleasant and can cause constipation.

But soy protein is a find for vegetarians and those who suffer from intolerance to lactose. The best kind is suitable for women – soybean positively affects the production of female sex hormones. In addition, the additive reduces the level of cholesterol in the body. Soy protein is effective for 3-5 hours. It can be consumed between meals and after exercise.

Soy Protein and Its Features
Soy Protein and Its Features

Egg

There is nothing ideal, but this species, like no other, is close to the ideal. Contains almost all the necessary amino acid series – the value of the additive, which is produced from egg powder, is the highest. This option has only two drawbacks – high cost and possible side effects in the form of constipation or other problems with the gastrointestinal tract (with regular intake). This is why it is inferior in popularity to whey protein. Operates about 3-5 hours. Good for eating in the morning, before and after training. It is recommended, including those who suffer from intolerance to dairy products.

Features of egg protein
Features of egg protein

Hydrolyzate

A few years ago this type of protein was popular and expensive. But because of the inability to determine the protein source, its value in the eyes of consumers has significantly decreased. This is also contributed by the fact that a number of amino acids in the production process lose their original components. Hydrolyzate is not highly effective, but it loads the digestive system quite well. The rate of assimilation depends on the source of the protein.

Who can recommend this type of supplement? First of all – to women who are trying to prevent a change in the hormonal background. Among potential consumers and those who do not fit proteins based on animal components and milk.

Features of hydrolyzate
Features of hydrolyzate

Multicomponent protein

Protein complexes are a combination of various subspecies of protein supplements. Composition, price and effectiveness are variable. Typically, the composition includes essential essential amino acids. The purpose of the species is to smooth out the roughness of other variants. As far as it is good for a specific multicomponent additive, it depends on the raw materials and the manufacturer.

Complex protein is better considered as a protein supplementing casein and “serum”. Since the composition of both fast and slow components, this sportpit can be used to close the protein window, and between meals, and overnight. At the same time, it is not necessary to talk about a very high biological value. If it is possible to select and use specialized supplements, it is desirable to abandon complexes or reduce their intake to a minimum. In addition, you need to be cautious about choosing a manufacturer. The average duration of the complex protein effect is 3-6 hours.

We recommend that you familiarize yourself with the comparative table of protein species.

Type of protein Origin ContentBCAA (valine, isoleucine, leycin),% Speedmastering Taste Cost
Whey Animal 17th High Neutral Average
Казеиновый Animal 15 Low Neutral High
Lactic Animal 16 And quickly, andslow Neutral Average
Egg Animal 17th Above average Specific High
Soybean Vegetable 10 Average Neutral Low

For what purpose is this or that species appropriate?

Protein supplements are used mainly for muscle mass gain and weight loss. Therefore, before acquiring it is necessary to understand not only what kinds of protein are, but also what exactly to use in this or that case.

Protein, which serves as a building material for muscles, must be obtained, first of all, from ordinary food. But large loads and high goals require the introduction of sports supplements into the diet. As physical possibilities increase, athletes need more and more protein. It is very difficult to get the necessary portion from natural products. Therefore, part of the daily mass-collected menu is proteins:

  • serum;
  • egg;
  • dairy;
  • complex.

To use sports supplements led to the desired result, it is necessary to follow the instructions and rules of the ratio of proteins and body weight.

Protein
Protein

To understand which protein to choose for weight loss, you need to consider such nuances:

  • soy protein is low-calorie, but for weight loss it is not suitable because it does not have a high biological value;
  • casein is attracted by the fact that it is digested slowly and suppresses the feeling of hunger; being a good energy source, serves as a powerful bio-nutrient at night, without increasing the fatty layer;
  • whey protein is very quickly absorbed, so it is well suited for both massaging, and for fat burning, and for drying;
  • isolate – perhaps the ideal additive for weight loss; contains very little carbohydrates and fats.

To the effect of protein, as a fat burner, was the most effective, nutritionists recommend taking it instead of breakfast. This will speed up the metabolism, reduce the feeling of hunger and allow you to quickly achieve the desired physical shape.

Whey protein vs Casein:

Is there any real benefit from protein bars?

Is there any real benefit from protein bars?

Proper nutrition is an important part of progress in sports. Regardless of whether you decide to lose weight, or vice versa gain muscle mass, you need to observe the correct regime of the day and a strict diet. But not always people have the opportunity to eat right, because the workload at work dictates its conditions. Revenues can come from power substitutes. The main benefit of protein bars and other substitutes is the ability to maintain a positive balance of calories and protein in the diet.

General information

A protein bar is a confectionery product enriched with protein. Initially, they were created as an alternative to protein cocktails, but among the professional athletes did not find a response.

The composition of protein bars may vary depending on the manufacturer, however the general formula remains unchanged:

  1. Whey / milk protein. Usually it is up to 70% of the total product.
  2. Stabilizers of the mixture.
  3. Flavors and flavors.
  4. Chocolate glaze or molasses.

In rare cases, manufacturers add preservatives to the bar, which can increase shelf life.

General Information About Protein Bars
General Information About Protein Bars

Why use?

Why do we need protein bars when we can buy protein powder, or do we use protein from natural sources? Despite the high cost in relation to protein cocktails, bars are widely used among the population for the following reasons:

  1. Absence of a psychological barrier. Many people are afraid of protein cocktails for mythical reasons, which were imposed from the TV screens at the end of the last century. Despite the fact that almost everyone has access to the Internet, myths about “potency, aggression and liver” are still relevant. Protein bars are an intermediate link that relieves psychological limitations and is not prone to prejudices about protein.
  2. Ability to maintain a diet. This is especially important when eating properly at work does not work.
  3. Longer shelf life. On average, the protein shake can be stored up to 3, 4 hours in the finished form. The shelf life of the protein bar is measured in weeks.
  4. Alternative to chocolate bars. Very often nutritionists prescribe protein bars for lovers of sweet. Unlike snickers and other junk snacks, the protein bar has a lower caloric value and greater benefit.
Different protein bars
Different protein bars

Potential damage

How can protein bars benefit and harm for losing weight? In fact, this is a rather difficult question. Let’s consider both points of view:

The Benefits of Protein Bars Harm of protein bars
They are a source of high quality protein. Usually rich in sugar or sugar substitutes, which lead to an insulin reaction.
Allow to replenish protein stocks without being distracted from other matters. Violate eating behavior, which leads to overeating in the future.
Balanced in composition. Usually one bar is not enough to maintain a protein balance, and two – a lot.
They are stored much longer than the prepared protein shake. Bioavailability of protein in the bar is lower than that of natural food.
Allow to accelerate anabolic processes. Slow down catabolic processes, which are based on fat burning.
Disperses metabolism. Insulin reaction does not allow long to maintain a sense of saturation.

Based on the tabulated data, it can be said that potential harm from using protein bars can be neglected. The only exception is kidney problems, but in this case the restriction concerns the consumption of the protein as a whole.

Read the article about kinds of protein.

Why you need protein bars
Why you need protein bars

Are they equally useful for women and men?

If we consider the issue from the point of view of sports achievements, then the benefits of protein bars for men and women are the same. But if we consider the maintenance of normal functioning, they are much more important for women than for men.

Why are protein bars for women?

  1. In view of the peculiarities of maintaining the reproductive system, the basal protein intake in women is much higher.
  2. To maintain a normal level of hormones.
  3. To maintain good immunity.
  4. To improve lactation.

In addition, there is an opinion that dairy / whey protein plays an important role in breast size, which is a pleasant bonus for the beautiful half of the population.

Summarizing

Protein bars are not a panacea or a magic remedy. They are not able to replace a full-fledged protein shake and, especially, real sources of protein. However, in conditions of extreme congestion, they are sometimes the only way to maintain a positive anabolic balance in the body. They are absolutely safe, both for adults and for children, which allows them to buy useful sweets instead of “harmful snickers”.

The most important thing is not to get carried away by them, since with an overabundance of protein in the body, its value is reduced, because the body begins to use it as fuel instead of carbohydrates. The main thing is to carefully read the composition of the bar before buying, because some unscrupulous manufacturers use soy milk instead of the usual one or use other tricks to make the production cheaper.

Sports nutrition for cutting muscles | Bodybuilding cutting

Sports nutrition for cutting muscles | Bodybuilding cutting

Sooner or later, every sportsman faces a loss of attractiveness of form. The typed muscles hide under the typed fat, and even though the person becomes many times stronger, it is quite difficult to distinguish him from a simple fat man. Therefore, all people use the periodization of training. One of the periods of sportsmen is weight loss, or in a more professional sense – cutting. How to improve your results, and what sports nutrition for cutting to choose? Let’s consider further.

General information about bodybuilding cutting

Before considering the correct selection of power for cutting, you need to enter some concepts. Weight loss is the maximum weight loss, with a priority on fat mass. Losing weight means applying all efforts. During slimming, a person:

  1. Loses muscle mass, sometimes in a larger volume than fat.
  2. Do not strive to maintain the right balance of proteins in the body.
  3. Loses power indicators.
  4. Loses muscle tone.
  5. Very often it loads the kidneys and liver.

This method of weight loss is suitable only for those people who do not have a basic physical form and can not perform most of the standard exercises. In addition, a basic weight pull is necessary for health. Well, and often it does not require intensive physical exercises, which is a priority for girls.

Read the article about protein bars.

Bodybuilding cutting – cardinally different from losing weight, despite the external similar signs. Cutting is  the loss of the fat layer and excess fluid under the skin, with the maximum preservation of muscle mass. Cutting, like a physiological process, is a more complex mechanism that requires deceiving the body.

In-time cutting, people:

  1. Preserves muscle mass, sometimes sacrificing additional kilograms.
  2. The intensity of weight reduction is much higher than with the classic weight loss
  3. Strive to maintain the correct balance of proteins in the body.
  4. A slight loss of strength, with almost instant recovery.
  5. Increased muscle tone.
  6. Gets a blow to the entire body.

Bodybuilding cutting is a process that is best performed only with a significant supply of muscle mass. In addition, proper cutting  causes a strong dehydration of the body, which is required to improve the relief and venousness. Therefore, this process, in contrast to losing weight, has a short-term character with a subsequent pullback. However, it can be prolonged with less harm to health. To do this, you need to use the right sports nutrition during cutting. It will allow to consolidate the results, remove more fat layer in comparison with water, and slow down the rollback after the end of the course.

 

What else can you say about drying
What else can you say about cutting

 

What kind of food to choose?

Consider what power is better to use for cutting, and how it affects the body of a training athlete.

Sports nutrition Necessity Influence on the body Impact on the result Danger to health
Multivitamins Extremely high. In the cutting process, the body actively spends vitamins, which dissolve to maintain basic functions that deal with stressful situations. Replenishment of vitamins from natural food in view of the features of a diet is almost impossible. The result does not affect cutting. The possibility of obtaining hypervitaminosis in the absence of a normal amount of fluid in the body.
Whey Protein Extremely high. To support proper cutting, it is important to maintain a constant anabolic background in catabolic processes. Protein allows to destroy fat cells practically without affecting the protein tissue. Allows you to keep muscle mass. With a lack of water, the genitourinary system is heavily loaded. The rest  issafe.
Glutamine You can do without it. Amino acids, affecting the speed and quality of recovery. It is necessary to maintain power performance with less loss when leaving the cutting. Allows you to better feel between workouts. It does not pose a danger to the body.
Creatine Only in case of health problems. Creatine interferes with cutting, as it causes severe water retention. However, in the initial stages of fat loss, it is taken to increase the intensity of training. It increases the effect of pumping and the intensity of training. There may be seizures.It is not recommended to go swimming during the loading phase.
Conjugated linoleic acid or CLA Not necessary. Amino acid affects the adaptive properties of our body. Improving self-awareness between training. No.
BCAA – amino acids with branched chains For professionals –  extremely high, for beginners – there  is no need. It is an ideal source of all essential amino acids, it allows to completely stop catabolic processes in muscle tissue, practically does not affect the digestive system. The maximum preservation of muscle mass, in the absence of insulin reaction. Relaxation of the gastric system. Easy disfermentation in the absence of other sources of protein.
Green Tea Extract No. A controversial source of caffeine, accelerating metabolism. No. Caffeine in green tea can plant a heart. May cause headache.
Fish fat Recommended for maintenance. Allows you to maintain a normal level of cholesterol and testosterone, which will save more muscle in the final stages of cutting. Maintaining a normal hormonal background. Omega-3 fatty acids, contained in fish oil, allow more efficient binding of polyunsaturated fatty acids, which leads to faster release of free radicals. No.
Nitric oxide donators Not recommended in the last stages of cutting. A powerful adaptogen, allows you to quickly recover between workouts. Retains water. Allows you to train more often, and feel better. Nitrogen poisoning is possible, there are side effects associated with increased libido during receptions.
Additives to strengthen joints Extremely high. In the process of cutting, with the loss of water, stagnation of minerals and rubbing of joints occurs. Additives allow to reduce trauma danger. No. Depending on the composition of the drug. It is better to consult a doctor before taking this dietary supplements
Mineral complexes Extremely high at the stage of cutting. Similar to additives to strengthen joints. It is not recommended in the early stages, since salts and minerals trap the fluid in the body. No. May cause more severe dehydration without fluid support. It is not recommended for people with sand in the kidneys.

As you can see from the table, unlike slimming, two main categories of drugs and dietary supplements are needed for cutting:

  1. Preparations for the preservation of muscle mass.
  2. Preparations for improved fat burning.

Of course, it is possible to use various thermogenics and other drugs that have pronounced properties that allow burning the fatty layer. But:

  1. In most cases, they are prohibited from doping control. This is very important for those who are going to perform with a new dried form.
  2. They cause great harm to the body. The same diuretics can lead to excessive blood clots, and, as a result, death due to the formation of a blood clot.
  3. Do not bring significant results without sports nutrition and the principles of calorie deficit.
How to choose the right sport food for drying
How to choose the right sport food for cutting

Multivitamins

Multivitamin complexes are one of the most important elements in the choice of sports nutrition. At the same time, many underestimate them, as vitamins themselves do not affect the effect and speed of weight loss on cutting. Conversely, an increase in some vitamins can slow catabolic processes, which will slow down and result in cutting.

Multivitamin complexes should be selected specifically for cutting. Because it is complexes for cutting specifically designed and balanced for the needs of men and women during intense weight loss.

Pharmacy complexes, of course, also suitable, however, balancing drugs inside the complex, usually, will not allow you to achieve the best result. When taking vitamin pharmacy complexes during intensive cutting, hypervitaminosis occurs. In an effort to cover the costs of a single vitamin, you get a higher dose of vitamins A and C, which are practically not washed out of the body.

Whey Protein

It is with the purchase of whey protein that the selection of sports nutrition for cutting the body begins. Sometimes whey protein is replaced with a complex, or any other source of fast protein. What is it used for? First of all, to quickly stop the lack of protein, which leads to catabolic destruction. In addition, protein cocktails benefit before full-fledged nutrition in that they practically do not load the digestive system. As a result, there is a lower isolation of insulin and glucagon. Fatty tissue continues to disintegrate, but – there is no muscle.

Glutamine

Glutamine is one of the most powerful adaptogens that allow better recovery between training sessions. During cutting, the body does not have a strong need for glutamine, so if you are loaded before cutting, you can not consume it. In the case of cutting- it allows you to maintain the energy balance in the body, and push aside the moment of slowing metabolism, which is especially important if you discard more than 15 kilograms for cutting.

Creatine

There is much debate about taking creatine. Many opponents of its use note a strong water retention in the body, which, firstly, does not allow to evaluate the results and direction of cutting, and, secondly, slow down the cutting  itself.

Creatine powder ON
Creatine powder ON

Creatine is best used, just change the regimen, and take into account that creatine and liquid along with it are excreted at least 3 weeks. Therefore, if you are planning a 2-month course of body cutting, creatine will be a good insurance for you, while for short cutting or its final stages, it is better to refrain from it.

BCAA – amino acids with branched chains

BCAA is the ideal source of building protein, which allows you to save muscle. Unlike serum and other sources, BCAA does not interact in any way with insulin and the digestive system. In fact, this is a cheat code for muscles, since less than 6 minutes pass between the consumption of BCAA and the onset of an anabolic spike.

Green Tea Extract

Quite a controversial ingredient for cutting, which is extremely not recommended for professional athletes because of side effects. If you drink a small amount of green tea, it does not in any way affect the cutting process or your health. And, if you take a concentrated extract, you get a shock dose of caffeine, which has a very negative effect on your health and the state of the cardiovascular system.

Fish fat

Fat tissue in the process of losing weight and cutting disintegrates unevenly. Typically, the full fat molecules go into the process, which, when disintegrated, leave a trace in the form of polyunsaturated omega-6 acids and free radicals. Omega 3 plays an important role, because when it enters the body, it allows you to bind the molecules together, which will facilitate the withdrawal of adipose tissue.

At the same time, omega 3 is a stabilizer of the cholesterol reaction, reducing the amount of bad cholesterol and increasing the amount of good. This, in turn, affects the synthesis of anabolic hormones including. testosterone.

Nitric oxide donators

The use of nitrogen donators is even more controversial than creatine. On the one hand, they do not in any way affect the cutting process itself, and with dried ligaments and joints can only do harm. On the other hand, they increase the pumping, due to which the burning of fat in the local sense is more effective. And, of course, they reduce the time of recovery of the body between training. Use nitrogen donators recommended only to experienced athletes under the supervision of a doctor.

Additives to strengthen joints

In the process of cutting, many elements from the body are washed away. At the same time, some of them compensate for the protein, but, as for the ligaments, they are destroyed and become more brittle. The same happens with joints, which lose interarticulate fluid. Therefore, additives to strengthen the joints – a must for anyone who decided to cut.

Learning how to choose the right sportpit for body drying
Learning how to choose the right sportpit for body cutting

Additional recommendations

Bodybuilding cutting is a complex approach, which requires not only proper training, but also adhere to certain rules.

  • Rule number 1 – reduce the consumption of sodium for the duration of bodybuilding cutting. Sodium strongly binds water, while, unlike cholesterol, it is deposited not in muscle tissues, but under the skin, which significantly slows down the process of acquiring the desired species. Therefore, in the last stages, completely discard salt and milk.
  • Rule number 2 – in the early stages do not give up milk. Despite the fact that there is a lot of sodium in milk, it also contains calcium, which allows you to keep your bones and teeth in a normal state. Refuse milk should be gradually, closer to the peak form.
  • Rule number 3 – in the last stages you need to drink a lot of liquid. Up to 5 liters per day. This liquid will not be absorbed to the full extent in the same way as it occurs with normal consumption. At the same time, it will disperse the metabolism, and the excretory system will work in such a way that together with the resulting liquid, a part of the unbound sodium will be removed.
  • Rule number 4 – sauna only in the first stages. So, the sauna excellently breaks down the metabolism and allows you to get rid of a part of the fluid in the body. However, in the final stages, your body is already in a state of forced dehydration, so the sauna will lead to a serious heart overload. Many professional athletes died because of this.
  • Rule number 5 – no fast carbohydrates. It is recommended to adhere to low-carbohydrate high-protein diets altogether, and to tighten your diet at the final stages, switching to carbohydrate alternation, which will deceive the body and intensively burn fat mass, practically without affecting the muscle meat.
  • Rule number 6 – do not forget to reduce the workout load. If you do not, sooner or later you will get the effect of overtraining, which will significantly slow down weight loss and cutting in general.

Adhering to these simple rules, you not only get the form necessary for beach photo shoots faster, but also save some of the lost during health cutting.

Summarizing

Sports nutrition on cutting is not a whim, but a reality. Unfortunately, in modern fitness industry it is impossible to achieve an ideal result without taking dietary supplements. At the same time, sports nutrition is a safe, albeit expensive, pleasure that will speed up your results. And yet cutting is a complex process, which depends not only on the intake of special preparations, but also:

  1. From properly composed training complex.
  2. Correct basic nutrition.
  3. Implementation of some rules.
  4. Correct recovery.

And most importantly – remember that losing weight all year long is not only beautiful, but also very dangerous for health. You can maintain low fat levels throughout the year, and even try to gain muscle mass without the fat layer, but bodybuilding cutting is not only fat loss, but also liquid, so we strongly do not recommend you to use extreme cutting if you are not competing athlete. Cutting is in demand for a short time before vacation on the beach, or before the competition. For the rest of the time, under your clothes, all the cubes of the press are still not visible, so you can safely cover them with a new layer of fat layer and build up more muscle mass on the cholesterol buffer.

Video about sports nutrition:

 

Is it useful to drink water after training?

Is it useful to drink water after training?

Training is a serious stress for our body. Virtually any load causes an internal increase in temperature, with which the body fights by sweating. All this affects the water-salt balance of the body. It seems natural, however, many still wonder: is it possible to drink water after training, and how much to consume it safely?

General information

Water is an important part of our body. More than 60% of the body consists of a liquid. During the implementation of training complexes, water is actively used for:

  1. Heat regulation;
  2. Cleavage of glycogen ;
  3. Binding of the formed sugar;
  4. Transportation of oxygen;
  5. Reducing the load on the cardiovascular system.

Heat regulation is done by sweating. It is the escaping liquid that does not allow us to overheat during running or lifting a heavy rod.

During the execution of heavy complexes, the body actively cleaves internal glycogen, which turns into glucose. Glucose molecules for transport and combustion bind some of the water molecules that burn with them.

Read the article about sports nutrition.

The body receives air through the lungs, but few people think that the main transport cells for oxygen in the body are blood cells, which also consist of water. The higher the blood in the body, the easier it is for the heart to pump it. Training complexes are actively wasting our fluid, which is a strong stress for the body, which it can not overcome by itself in the absence of a replenished resource – liquid.

When to drink water it is not necessary?

There are cases when the use of water in training, can bring not only good, but also potential harm. These are very specific cases that need to be taken into account.

  1. When working in sections of shock martial arts.
  2. With intensive cutting.
  3. When you abuse creatine.

When working in sections of shock martial arts, training is often built in such a way that their goal is to develop endurance and optimizing resources of the body in such a way that it can function normally during combat or during serious stress. In addition, drenching water before sparring can lead to vomiting during a fight. That’s why, even during professional performances, the fighters only moisten their lips.

With intensive cutting – one of the main tasks is to reduce the level of minerals and remove excess fluid from the body. This allows you to develop muscle, reducing the thickness of the skin and add venousities. It’s not worth to give up liquid at all, but you need to seriously control the amount of fluid coming in.

Abuse of creatine excess fluid can lead to convulsions. This is not very critical, but it’s not very pleasant.

When drinking water after a workout drink is not worth it
When drinking water after a workout drink is not worth it

How much to drink water?

In order to answer the question, how much to drink water during training, it is necessary to consider several simple factors.

  1. How much did you drink during the workout. For those who abstain from liquids during training, the amount of water consumed after can reach up to 0.7 liters.
  2. How much do you weigh. It depends on how much fluid you lost during training. Naturally, the more obese people need to fill the water-mineral balance more intensively, and drink more liquid.
  3. What kind of water do you drink? If you drink purified, almost distilled water, then you need to limit it to 250 ml after your workout. If you drink tap water or mineralized water, you can drink it in unlimited quantities.

Lifshack: if you are afraid to drink too much water after training – use alkaline mineral water without gases. The taste qualities of this liquid, and the salts contained in it, will not allow you to drink more than the body needs.

What else can you drink after training?

Naturally, water is not the only liquid that most athletes consume after the end of training. Consider what else you can drink.

Liquid Benefit
Protein cocktail It helps not only restore the water-salt balance, but also close the protein window, intensively stimulating the anabolic processes in the body of the athlete.
Gainer It is another way in the liquid form to close the carbohydrate window right after the workout, which will help to gain muscle mass faster.
Caffeinated drinks It is necessary in those cases when training completely exhausted the body and ahead of a long working day.
Milk It is an excellent alternative to mineral water, since it contains all the necessary salts, and in addition also protein.
BCAA Stimulation of anabolism by taking liquid amino acids that penetrate into muscle tissue, bypassing the digestive tract.
Tea with lemon Lemon and vitamin C contained in it are excellent adaptogenes that will help you feel better after training
Liquid vitamins Similarly to liquid BCAA.

Summarizing

Water can not only be drunk after training, but also necessary, since this is the only way for our body to deal with overheating and stress. Even if you lose weight, and the coach does not recommend drinking during or after training, just remember that in case of dehydration, the body rapes the heart, forcing it to overtake its thicker blood, which may one day end badly for it. Therefore, use water in moderation, both during training and after it.

water after training
Water after training