What Systems Of The Body Are Affected By Malaria

::: The muscle fibers::: (Part One)

(edited by Angelo Benedetto)

is finally the moment for as long chest and that is dealing with a rgomenti a bit 'more complex.

In this article I will speak of the types of muscle fibers and their activation with anaerobic work namely of p esi.

Before analyzing the types of muscle fibers is where ro know king with the classic card 4x10 (method weider) activation of the total fiber muscle in many cases does not, and therefore to trigger this sti pier, the training should be short and intense, always remember to .

Besides being a great supporter of the method BIIO (short, intense, INFREQUENTE.ORGANIZZATO) I c imento in the study of other systems capable of increasing strength and hypertrophy and see if the science behind all of 'training there is always a hand in the short and intense.

nervous system: the system that produces the force and velocity 'is defined nervous system. The muscle contracts and produces motion as it is excited by a or stimulus that starts from the motor is transmitted through the brain and spinal cord, from here through arrives on the fibers or motor neuron muscle. Fibers m uscolari in turn are formed by thin fi laments called myofibrils which in turn count Ngono the functional unit of muscle: the sarcomere The sarcomere is made from thin protein filaments: actin and myosin. When the muscle fiber is achieved by stimulating a nerve filaments of actin and myosin react to form the so-called "cross-bridge" bridge actinomiosi nico

(click on ' image to display full screen):

When previously described, in brief, is the system that allows one to generate force in general. The possibility for an athlete to generate force and speed always p ver high depends on many factors, so we can summarize:

1 Fiber types muscle

Section 2 beam d rsa ell and fiber and

In muscle were classified two types of muscle fibers:

red fibers: more commonly known as slow fibers or tones that, also referred to as type I or English abbreviation Slow twitch fi Bres ST

white fibers: more commonly called phasic or fast fibers, or type II or fast twitch fibers English abbreviation FT.

type I fibers are so slow red fibers, characterized by aerobic metabolism, producing lower voltages for a very long period of time. Fibers are highly vascularized and very tired. The substrates used for ATP resynthesis are carbohydrates and lipids.

fibers of the type IIa fibers are intermediate type, the mixed anaerobic-aerobic metabolism, develop a medium voltage and medium mind vascularized.

type IIb fibers are fast fibers for excellence, develop very high voltages are poorly vascularized, have anaerobic metabolism, get tired quickly.

fibers hypo IIc the role of these fibers is still in doubt but is expected to be oriented by training.

In the scheme we can describe as' a muscle activation with a number of the barbell curl with a high load (dark purple area), you'll notice that the maximum re recruits muscle fibers occurs with a very heavy workout fact that short and intense type II fibers to be trigger a lot during the series with loads where the failure is achieved positive between the I ' 1 and 5 to repeat, type IIb fibers in the range 6-10 and type IIc fibers in the range 1-5.

Vista activation of fibers tipoIIb we can arrange a training system to stimulate hypertrophy in this range 6 / 10 reps without forgetting of course the power-generating cycles with a maximum of 6 reps a real pressure on IIb Eiichi.

Returning to describe the classic 4x10 workout you'll see how this system performs the neophyte. In the first series that will put a burden so that it reaches to 10 repetitions without accumulating too much effort in the second series will leave the same weight, increase in the third and fourth increase, this is absolutely useless because it means that in the first series I could do 10 repetitions easily stand to lose because 20.Quindi time when climbing a pyramid type 10/8/6 or 8/6/4 you can 'fatigue by far the muscular system?

All this still does not have a firm answer but I can assure you that the gurus of magazines like Flex and Muscle and Fitness, they are trying to mislead the athlete on proper training it can become true way of life, it inevitably when an athlete practice a form given by World Champion and Harry bloke to 99% more than two months after a fall during overtraining without understand what may have been the cause.

Angelo blessed

Personal trainer

Natural Body Building Coach

Email: @ angelo.benedetto79 hotmail.it

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.::::::::::: DIET METABOLIC :::::: ::::.

(edited by Emily Caputo)

metabolic diet is a diet based on revolutionary principles sceintifici and medical research, created by Dr. Mauro di Pasquale, Italian Canadian physician with over 30 years of experience in nutrition and research on hormones, that it implemented a program that uses the levels of fats and carbohydrates in order to manipulate the natural hormones in the body not only to dispose of fat deposits, but also to shape and tone the body.

Metabolic Diet is the first diet that emphasizes that each individual has a different genetic makeup and, as conseguneza, needs to supply custom.

HOW TO START THE DIE TA METABOLIC

The purpose of the Metabolic Diet is to find the amount of "magic" of carbohydrates in our body which is at the peak of 'physical and mental efficiency, and to always use fat as its main energy source. A diet high in fat activates enzymes lipolytic (fat burning) enzymes and decreases the activity of lipogenic (fat producing). The intake of carbohydrates should be done in phases of short duration that maximize sa mas muscle and reduce body fat. You should take 30 grams of carbohydrates per day (for 5 consecutive days) without worrying about calories. E 'metabolic shift in favor of the true objective at the start of fat diet. Once the body adapts to the fat as energy substrate, the calories can be changed according to your physical condition.

Unlike traditional diets iperglucidiche the Metabolic maximizes the production and use of the four s substances which appear responsible for the growth

TESTOSTERONE

GH (HORMONE DE

ALL GROWTH)

IGF-1 (insulin growth factor LIKE

INSULIN

If the main source of energy are carbohydrates, the body produces insulin to process and store. But one of the problems of insulin and 'that activates lipogenic enzymes and reduced those lipolytic. This translates into an increase in body fat and a decrease

the amount of fat to burn .

Diet rich in fat instead activates enzymes that burn fat and reduce those that make them accumulate. Free fatty acids and ketones take the place of glucose and triglycerides act the same way as glycogen.

Before starting the diet is a good rule

run some tests blood :

1) Levels of cholesterol (total, HDL, LDL)

2) TSH (analysis for the functioning of the thyroid)

3) Glicemiaa fasting

4) serum uric acid

5) Serum potassium

6) Blood Urea Nitrogen

7) values \u200b\u200bon the function of 'liver

8) hemocytometer

These tests should be repeated every time you approach a new diet.

Do not worry about cholesterol and saturated fat as it is spent in this process as an energy source.

Finally regularly recorded your p

eso and check your body fat percentage by skinfold thickness, etc. impedenziometria.

PHASE RATING

key stage of the diet for a period of 12 days (from Monday to Friday of the second week) which carbohydrates should be drastically reduced to just 30 grams per day (m consuming

Agar in the post workout or in the evening meal to make him happy).

Macronutrients so should 'be broken:

Protein 30% -40%, 50% -60% fats, carbohydrates 30 gr.

In the second weekend (Saturday and Sunday) made the charge of carbohydrates that can 'have a duration of 12-48 hours (as subjective) with the following breakdown:

Protein 15% -30%, 20% Fat

-40%, Carbohydrates 35-60%

By charging the insulin impennerà as a motorcycle racing, and through, your body will thank you by increasing serotonin (neurotransmitter in the nervous system

oso plays an important role in the regulation of 'mood of sleep , Body temperature, the and sexuality of 'appetite ), lowering the cortisol (catabolic hormone that if excess inhibits the synthesis of DNA , RNA, proteins , GH) and especially filling of glycogen is firming.

At this stage your body weight could greatly increase, but do not worry this is due to the filling of glycogen stores and subsequent water retention. P

ou can afford the weekend all foods to which you have given up during the week, as the pizza, beer the etc.. (Though to avoid an increase of acid in the blood I suggest you reload with alkaline foods such as fruits and vegetables, which will help you give a touch of basic 'to your ph).

Listen to your body during this stage because not all subjects will be eligible for 48 hours rica rica.

Start with 12 hours to charge and record your aesthetics and your feelings and then setting Customized with your share of carbohydrates best.

maintenance phase

At the end of the evaluation phase back in the 5 +2 system with the report:

30% -40% protein, fats

50% -60%, Carbohydrates 30 gr.

Monday to Friday

Protein 15% -30%, fat 20% -40%, 35-60% carbohydrates.

the weekend

For more ideas' clear follow

diagram at the bottom of the article.

TIPS:

THE FIRST WEEK 'LA PIU' HARD NOT SOFT!

NO CHARGE OF CARBO F

INO THE SECOND WEEKEND

INITIALLY NOT CONCERNED ABOUT THE CALORIES

TAKE A fiber supplement

CAREFUL TO HIDDEN CARBOHYDRATES

Do not mix DIETS

after charging carbohydrate OF

I just started putting

EAT FAT ON THE BASIS OF FAME NOT UNDER WATCH

NN AVOID FATS IN CHARGE

FIND MORE FOOD 'SUIT TO YOU WHEN ALTERED

PO

TETE FOOD

USE PERIODS potassium supplements or potassium salts, also gave a calcium and magnesium.

Emily Caputo

Personal Trainer

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.:: The qualities of Green Tea::.

(edited by Angelo Benedetto)

green tea, commonly sold in health food stores and supermarkets, is a drink with some very interesting properties, because it contains antioxidants, substances that play a very effective action against the formation of free radicals, and has beneficial effects on metabolism, as it increases lipolysis and therefore the mobilization and disposal of fat in our body.

Among the many benefits of this drink, you can not forget the powerful effect it exerts on the immune system, in fact, those who 'use of this beverage seems to be more resistant to the disease influenza.

Another interesting feature is the fact that green tea prevents the development of too high blood sugar peaks (and therefore dell'ingrassante hormone insulin), by inhibiting the enzyme amylase that liberates glycides, rich substances starches. This action, together with those thermogenic and its caffeine content is' is that this drink can be a good remedy for people who want to lose weight, but be careful, as in all cases where it touches the topic weight loss , it is imperative to remember that green tea is a great way to help weight loss, but not the final solution.

To have an 'excellent result from' the drink, I recommend taking green tea several times during the day, as in the morning and mid-afternoon because they are the best moments. The assumption is rather not recommended for the evening, especially before going to sleep, because "risk of counting sheep all night" to his modest caffeine content.

For all questions relating to supplements, body building, please leave your comments by registering on this blog, I'll reply as soon as possible .

Angelo blessed

Personal trainer

Natural Body Building Coach

Email: @ angelo.benedetto79 hotmail.it

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THE POWER OF A SQUAT 20 reps I

(edited by Angelo Benedetto)

One of the most important exercises body building is definitely the squat, it is in fact regarded as the king of the existing exercises for the legs.

keep getting emails guys who ask me why squats would cause back pain.

I open a small parenthesis to explain some things that definitely are not entirely clear and that will appeal to few. Sometimes I wonder if we really sure that the bodybuilders are aware of the kinesiology of the squat. I would have big doubts about this matter of fact these pompatori (let's call them) they never do squats because they are afraid of the eccentric exercise, ie the descent that could possibly cause him serious injury to the spine, and therefore continue to denigrate discredit one of the largest exercises of body building.

Dopoaver put the facts straight on this little diatribe, I proceed with the description of the squat.

Which muscles are trained with the squat?

squats train all leg muscles, those in the front and the rear, the front is the quadriceps, which is formed by the vastus medialis, large intermediate vastus lateralis and rectus femoris, while the the back are located the hamstring and buttocks, the latter appear to be the most powerful muscle group in the human body.

How are you running?

Place the barbell on the trapezius in the power rack (the famous safety cage). Make sure to install safety devices to avoid being crushed to the ground at this point you have to spread the legs a bit 'over the shoulders, back, must take a position hyperlordosis light and from this moment begins the eccentric phase will be the first movement where you arrive with your thighs at 90 degrees parallel to the ground and back performing the concentric phase to return to the starting point. completed all the repetitions with the thighs parallel to the ground we will have a total and not partial activation of the gluteus maximus which is the most powerful engine of the human body.

What happens in hormone levels?

Scientific studies show that a work of high intensity in the lower body, leads to an increase of the main hormones responsible for increasing hypertrophy, strength and lipolytic activation, unfortunate that the bodybuilders agonists can not enjoy this blow anabolic nature has given us, in fact, to shorten the times and ensure that their muscles increase so sudden, these substances are injected to solve all the problems of muscle growth.

The true natural anabolic.

One of the true promoters of natural testosterone and GH seems be just squats at 20 reps in rest-breaks.

This exercise athlete to intermediate / advanced, can be classified as one of the years of greatest importance to the hypertrophic stimulus, in fact for those of you who have tried the hard work without ever leaving the bar on the trapezius have noticed that the day after there is an increase in libido with irresistible urge to "woman" in short, I have understood.

How do.

To perform this exercise, you need the assistance of a companion and without a doubt the safety of the equipment power rack should not be missed.

Put on a weight that enables you to make a maximum of 10 repetitions, place the barbell on trapezes and just started ready to unleash your adrenaline! 1,2,3,4,5,6,7,8,9,10 just arrived to take 10 shots to stop the bar on the trapezius and legs in isometric view (not pumping), breathe deeply and slowly as the weight that compresses the rib cage does not allow you a good expansion, after which you go along, there may be others also a repetition of 2.3, you can stop whenever you want, your goal is to reach 20 repetitions.

Just turned 20 rounds you will be so full of lactic acid which in the worst case will go to the bathroom to regurgitate a little, at best for 10 minutes after the squat will not understand anything of what happened.

Before concluding, we should remember all of you that this exercise should be performed under the guidance of an instructor able to figure out if the weight are using is less than or equal to 75% of your maximum (1RM), that said I wish you a good job!

Angelo blessed

Personal trainer

Natural Body Building Coach

Email: @ angelo.benedetto79 hotmail.it