April 2019 — CFT POWDER

s e April 24, 2019

Cardio is jogging, walking, cycling, swimming and other activities that require continuous continuous movement and include the heart muscle, increasing heart rate. Thus, knowing that there is before and after cardio, you can significantly improve its performance.

Cardio - why and for what? Aerobics is recommended not only to people who want to lose weight, but also for the health of the cardiovascular system. The number of cardio can be from one session to five per week, and the duration from 10 to 60 minutes. However, it depends on the goal, the initial data and the level of fitness. It is always recommended to start with a minimum, gradually increasing the duration of the load. This is due to the rapid addiction to aerobic exercise, so if your goal is health promotion and weight loss, then the load should gradually increase. In the same way, you should also stop cardio workouts gradually, as well as increase calories after a diet.

Food before cardio

Previously, the ideal option was to do cardio in the morning before breakfast, because after an overnight fast, the body begins to actively use fat. Modern studies show that fat burning will increase if you take amino acids before exercise. These can be preformed amino acids or fast-digestible protein foods with a high nutritional value, like whey protein or egg proteins. 10-20 g of isolate or a pair of egg whites before morning cardio will suffice. However, this option is suitable for people who have a relatively low percentage of subcutaneous fat. For those who have average or higher body fat percentage, the time of training does not matter, the main thing is that they exist at all.

It will be optimal to eat 2 or 3 hours before aerobics, if its duration is 30-45 minutes. For food, it is better to choose protein and slow carbohydrates with a low glycemic index, which will hold back insulin levels, provide enough energy before exercise and allow you to burn more calories from fat. In fact, you can safely do aerobics in 2-3 hours after your standard lunch.

During cardio training

During aerobics can and should drink water. Otherwise, the water-salt balance will break, which will not lead to anything good. On forums I often meet messages that sweat is fat, which forces people not to drink and roll themselves upside down in a plastic bag. Sweat and fat are completely different substances. The body reacts to an increase in temperature and releases water to reduce it, which is in no way associated with fat loss. In addition, the use of cling film for weight loss poses serious heart problems.

Food after cardio

During aerobics, the body burns calories intensely. This process does not last long after training, so nutritionists do not recommend eating right after cardio. In some sources it is recommended to wait two full hours, in others - 45 minutes. I do not think it is advisable to refrain from eating for two hours, since cardio training is a direct path to muscle catabolism, as well as fasting after it. The destruction of the muscles will not be beneficial for losing weight, because they are the main factor of metabolism.

The best option would be to use fast protein in 30-45 minutes after cardio (whey or egg protein), and after 45 minutes - slow carbohydrates. Or, as recommended by international nutritionist, writer and bodybuilder Chris Aceto, take protein right after cardio, and carbohydrates in an hour and a half.

To summarize: Before morning cardio training, do not eat or take 3-6 g of amino acids, drink 10-20 g of whey protein, or eat 2-3 egg proteins. Before day or evening aerobics there is 2-3 hours (the last meal: slow carbohydrates + protein). During the workout drink water. After cardio training (immediately or after 30-45 minutes), drink whey protein or eat a few egg proteins. One and a half hours after aerobics, eat slow carbohydrates.

s e April 24, 2019

For example, you press 90 kg 8 times. It's been a month, two months, and you still have to press the 90 kg 8 times. Naturally, no one will like it, perhaps even such that the interest in training will simply simply disappear.

What to do if there is stagnation? Let's discuss the reasons.

Causes of stagnation in the bench press:

Weak triceps - A common cause of stagnation. For example, the barbell goes down easily, rises easily too, but at some point (approximately in the middle) the bar suddenly stops or rises, but very hard and slow - this means that you have a weak triceps compared to the chest. In order to strengthen the triceps for bench press, there is such an exercise as - Press on the beam. It is done this way: you lie down on the bench for the bench as usual, the partner puts a beam on your chest, you take up the barbell, and as usual press it, but only until it touches the beam. (Putting the barbell on the timber is impossible, just a light touch). As the bar touches the bar, immediately lift the bar up. Make sure that your partner does not put pressure on your chest with a bar, he should rest calmly on your chest, and the partner only holds him so that he does not fall. Do this bench instead of the usual one, do three or three workouts. Press the bar, then again the usual bench press. When pressing on a bar, the weight increases by 5-20 kg compared to a regular bench press.

Weak chest - It is possible that your chest is already accustomed to the same load, and simply simply does not respond to training. In this case, you should try to change the number of approaches / repetitions. For example, you press 4 sets 8 times, change it to 5 sets 5 times. Also, change the exercise of the bench press on the bench, on the dumbbell bench press for a while (for example, on a month), and then return to the bar again. Add exercises wiring dumbbells lying, parallel bars. In general, give the breast the load that it does not expect. You need to press a weight that is difficult to shake 6, 7, 8 times in a 3-4 approach. If you are unable to shake the 8th repetition in the first approach, then the weight must be lost.

Improper technology is also a fairly frequent cause of stagnation. View the correct technique of bench press, you can in our public.

Overtraining breasts - some people think that the more they “hammer” their breasts, the faster they will grow, but this is not so. Chest enough to train 1-2 times a week, no more. It is necessary to give the breast a proper rest after exertion. Also, poor nutrition and lack of sleep can cause stagnation.
In general, in order to grow better power indicators in the bench press, you should avoid what is described above. Congestions are all. No need to worry if he has come to you (and sooner or later, everything will come exactly). It is necessary immediately, as the stagnation has come, to take measures for its “penetration”. Understand the causes of this stagnation, prepare a plan, and go through it. Often, stagnation can come on completely “funny” scales, for example 60 kg. In this case, it is not necessary to look for any kind of over the workout program, it’s enough to figure it all out, change your workouts a little and get everything right.

s e April 24, 2019

Supercompensation and the principle of building workouts
Learn what supercompensation is and how to use it to customize your training cycle to get maximum results.

Not a day goes by that I do not feel an irresistible desire to pick up a cold iron. To feel the pressure of the corrugated neck of a loaded barbell is my main drug, and I think yours too. Fortunately, hard work is bearing fruit - and we have scientific proof of that. Today it is quite normal to go to the gym and bring yourself to exhaustion and pain. At the subconscious level, you understand that you will inevitably become bigger and stronger, and “overtraining” is just as deceiving as the stripper’s chest (and even more deceiving than her attention during a private dance).

If you train in good faith, you get a reward. And all this thanks to supercompensation.

What is supercompensation?
This is the phase that is the result of hard training and intense recovery — a period when you are stronger and larger than you were originally (that is, compared to the original functionality). In fact, this means gaining serious muscle mass in a few weeks.

At each workout, the destruction of muscle fibers, depletion of key nutrients and, of course, fatigue. This leads to a drop in functionality. From this starting point, your body will recover, increasing muscle protein synthesis to restructure muscle tissue, pulling you back to your original level as quickly as possible. If the recovery is normal, there comes a period of supercompensation, during which your functionality exceeds the initial level. This means that your muscles grow faster than before.

Supercompensation: recovery graphics
All this comes from training to training, but to achieve maximum hypertrophy, it is necessary to break the supercompensation into separate phases - microcycles.

Using microcycles for supercompensation
As a rule, microcycles are used to bring you closer to a specific goal: in our case, to hypertrophy. Usually, a 3-4 week period is taken for this, during which the training is repeated three to six times. Famous examples of microcycles - German training and training Smolova Jr. Each of these microcycles lasts 4 weeks and has a clear goal.

For maximum supercompensation, you need to train to wear, so that your functionality is temporarily reduced. This is called overload. With the right approach, you will feel tired, weakened, and perhaps even seem less to yourself at the end of the microcycle. The key point is to train until it stops. The pain and suffering in the simulator will soon be justified.

The simplest way to achieve overload when working on hypertrophy is to increase the training volume week after week. This is easy to do, once a week adding one approach to each exercise. In this way, you will push your body beyond its capabilities, forcing it to do more work. However, in the end you will reach the limit, the body will not be able to cope with a greater load, and you will feel weak. It's good. This is overload. If you did everything right, it will take from three to six weeks.

Many people confuse overload with overtraining. There is little common here. If you are overtrained, you constantly feel weak and tired, and it takes months to fully recover. True, I have never heard of a powerlifter or bodybuilder who would have overtrained, but I heard that this happens with triathletes. During an overload from overtraining, a very fine line separates you.

Supercompensation unloading

As soon as you get to the overload, the magic begins. Training volume is automatically reduced by 50-70%, and the intensity increases by 5%. For example, if you squatted from 100 kg and made 5 sets of 10 each last week of the overload phase, you should reduce the volume to 2 sets of 10 and increase the working weight to 105 kg (or even more). Such unloading lasts a week or less.

The purpose of the increase in intensity is to continue to generate training stimuli, despite the sharp reduction in volume required for recovery. From the graph (above) it is clear that recovery is the first step to supercompensation. In fact, it is absolutely necessary if you want to quickly build up muscles and gather a rich crop in each muscle-building microcycle. And since recovery has such a value in the phase of supercompensational unloading, it is useful to recall some methods of recovery - sleep and nutrition.

Sleep and nutrition are the yin and yang of your training program. You have already heard about this a million times, and therefore remind one more time it definitely does not hurt. Here is what you need to know about recovery in the phase of supercompensational unloading:

s e April 24, 2019

How obesity impairs mental capacity
Being overweight is not only a problem with metabolism, with the heart and vessels, it is also a problem with the brain. It is known that people with obesity deteriorate mental abilities, and with age they are more likely to develop dementia and other disorders associated with the brain.

There are many medical works devoted to the relationship of overweight and weakening of cognitive functions, but only in recent years, researchers have begun to understand exactly how obesity harms the brain.

Experiments on animals have shown that microglia need to blame for this; they need microglial cells that perform immune functions in the brain, protecting nerve tissue from infections and clearing it from unnecessary and dangerous molecular cell debris.

It turned out that in obesity, microglial cells eat up on the neurons the so-called dendritic spines - special protrusions on the cell membrane, where the dendritic process is ready to form a connection-synapse with another neuron. In other words, microglia reduces the number of potential interneuronal contacts, and, consequently, the number of potential neural chains. And as we know, cognitive functions - memory, ability to learn, etc. - directly depend on the ability of nerve cells to form synapses.

Researchers at Princeton University have demonstrated that if you prohibit microglia from biting outgrowths on dendrites, it helps to improve cognitive functions, despite being obese. Elise Cope (Elise Cope) and her colleagues suppressed the activity of microglial cells in different ways: either with special substances or with the help of genetic modification, when the gene encoding the receptor was turned off in microglia cells, through which microglia looked for dendrites for feeding.

And, as stated in an article in the Journal of Neuroscience, mice with obesity, with which all this was done, normally passed tests for memory, then like fat mice, in which microglia were not suppressed, memory deteriorated. The authors of the work emphasize that microglia harmed the brain, regardless of what kind of food a mouse was fat - overweight itself was important. Obviously, some peculiarities of metabolism in an obese organism cause microglial cells to show unnecessary activity, and in the future it is necessary to understand what exactly irritates microglia during obesity.

In general, microglia cells, when something starts to go wrong with them, can cause a lot of trouble. We once wrote that Alzheimer's disease develops with the connivance of microglia, and a year ago Cell Metabolism published an article stating that microglial cells themselves can be one of the causes of obesity, forcing more to eat.

s e April 24, 2019

Muscle memory is an acquired ability of the body to restore muscle mass and strength after a long period of rest, developing under the influence of physical activity, leading to long-term structural restructuring (change) of muscle and nerve cells.

The existence of this phenomenon, in certain circles (people paying attention to their physical development), does not require proof and is an unconditional fact. After a long break and the subsequent return to the gym, “experienced” (trained people) restore physical strength and volume faster than beginners recruit them. Muscle memory explains why this is possible.

The emergence of such possibilities is associated with physical changes and the formation of memory (unconscious) in the motor cortex.

Mechanisms of development of muscle (muscular) memory and recovery under its influence
Muscular memory has several physiological components, the development mechanisms of which are studied and already supported by a number of studies.

P reorganization of fibers (cells) of muscles

Muscles consist of fibers (cells), each of which is a syncytium, that is, the result of the fusion of several cells. The process will combine the cytoplasm, but not the nucleus, so the cell contains several nuclei (myonuclei), evenly distributed along its length and surrounded by ribosomes, in which protein synthesis occurs. As muscles are subjected to physical exertion (training), an increase in the number of nuclei occurs, which control the synthesis of more contractile proteins (actin and myosin) and lead to an increase in muscle mass (fibers).

Research scientists have shown that after the cessation of training and muscle atrophy in the course of several months, additional nuclei do not disappear, but simply reduce the functional activity and remain in “standby mode”. Given these results, we can conclude that these changes are long-term. With the resumption of the load, additional nuclei (more nuclei — faster growth) begin to function actively: protein synthesis and hypertrophic processes that are regulated by nuclear DNA are enhanced. As a result, recovery (increase) of muscle mass occurs in a shorter time.

With age, people muscle atrophy and very poorly restored after damage, because the pool of satellite cells is increasingly depleted and new nuclei in the fibers almost do not enter. To avoid these problems, it is necessary in youth to engage in strength exercises in order to accumulate a supply of myonuclear, sufficient to maintain the muscle mass in old age.

The formation of additional nerve endings

As a result of loads (training), thickening (hyperplasia) and an increase in the number (hypertrophy) of fibers occur. Their number increases as a result of: splitting the hypertrophied fibers into slightly thinner ones, the growth of new muscle kidneys, the formation of undifferentiated cells (satellite cells), which are transformed into myoblasts and further into muscle tubes. Before splitting, there is a reorganization of their motor innervation (innervation of skeletal muscles), as a result additional motor nerve endings are formed on hypertrophied fibers. Due to this, after splitting, each new fiber has its own motor innervation.

MMMotor training, the development of procedural (unconscious) muscle memory
Motor learning is a form of procedural (unconscious) memory that is formed as a result of the execution of a specific motor task through multiple repetitions, until the neural system communicates as necessary.

This component of muscular memory is similar to the standard memorization of information.

Until recently, this phenomenon was associated exclusively with motor (or procedural) training, which leads to an improvement in neuromuscular junction as a result of increased excitability of motor neurons and the emergence of new synapses. Also crucial in the learning process are the basal ganglia and the cerebellum.

At the first study of the motor task (exercise performance), the movement is often slow, hard and easily destroyed without attention. With practice, it becomes smoother, a reduction in the stiffness of the limbs occurs, and the muscular activity necessary to perform is performed without conscious effort.
In the motor cortex of a trained athlete, who started training after a break, there is an accelerated growth of new vessels and improved nutrition of the motor areas, secreting neurotrophic factors.

P.S.Muscular memory is a huge motivating factor for the resumption of activity and our further development.