Wednesday, 9 July 2014

Want to improve the results in bodybuilding? Find out how!

Fortunately bodybuilding gained a place in the fitness world and has many supporters. However, I believe that is the sport that causes more questions, involving taboos and lies, both in relation to training, and in relation to diet.

The training can be used for various purposes: gain lean body mass, fat elimination, muscle building or maintenance. However, diet is of utmost importance to any of these goals, because without it, the results usually do not come.

musculação_Upon entering the gym, usually people already want to take supplements. Many men sometimes buy supplements before performing registration! Little do they know that without a strong workout and a good diet, supplementation may not make much difference.

Many women have the illusion that doing a light workout will lose weight or gain what they want and even to devote to training will be very muscular! So this is where the work of nutritionists and physical education teacher to present important tips:

When the goal is weight loss, the diet should have a reduced caloric value, but needs to continue high in protein and good carbs, after all, if one reduces too much, you will lose strength, endurance and muscles use for energy recovery. The practitioner should plan to eat small amounts of food every three hours,
 improve the quality of meals and avoid fast foods, fat mass, soft drinks and sweets. Those who practice bodybuilding to lose weight, should caprichar in fruits, vegetables, lean meats, low-fat dairy and whole grains.

- When the goal is to gain lean muscle mass, discipline should be the same and the greater amount of calories than you spend (otherwise no mass gain). But it is not because the individual wants to gain weight you can eat all you want, after all, if he can do this to increase their total weight,       

 but will also gain a lot of body fat (which nobody wants). So the schema for this individual is the same, what will change is the amount of food and the division of the nutrients.

For example, this individual can consume more fat than you want to lose weight (if they are good fats) and more carbohydrates as well. Protein must also be high. This type of practitioner, over the months, you may need some sort of supplementation to improve results and increase strength, but they should only be given by a sports nutritionist.
- When the individual wishes to muscle building or weight maintenance, apply to it the rules of healthy eating and nutritional education. A healthy diet is based on food pyramid: variety in the consumption of food groups, colorful diet, decreased groups of fats, sugars, etc..

So, if you are practicing bodybuilding and have some goal, know that suits your type of workout nutrition will make a big difference, because it will help you achieve your goals faster and improve their motivation.

How to increase your muscle mass

Gain muscle mass is made ​​in two parts: First, make sure you eat right. An increase in muscle mass involves eating well, eating more food rich in calories.

However, the proteins must be in the majority feed plane. Then you should plan sessions of exercise. Materials bodybuilding help achieve the goal. Increasing muscle mass is a laborious process, whose implementation depends on two factors: the diet and exercise.

Attention to food
Gaining muscle mass means the general increase in body mass, but it is also a reduction of fat contained in the body. Choice allows a power to achieve this goal. For this, we need to increase the amount of daily calories. Earlier, the increase will be only 20% of their usual regime.

However, if the weight gain is not effective after two weeks, it is possible to allow a further increase to 10% of calories in the diet. In cases where the person is actually very thin, it can add to your meal 50% more calories.
In parallel, it is important to respect a certain proportion of food quality. Half the calories should come from carbohydrates.
Dried pasta, rice, bread and potatoes contain a lot of carbohydrates. Proteins also help to form a solid and massive muscles.

It is natural, therefore, pay attention to the amount absorbed. An addition of two grams per kilogram of body mass is required. Then, if a person weighs 60 kg, it should eat 120g of protein per day. The meat and fish, for example, contain a lot of protein.

Finally, lipids provide a quarter of the calories consumed. Many dietary supplements can help improve the diet.

Special products contain additional proteins like Whey Isolate, designed to act directly on muscle mass.
Vitamins and antioxidants help to assimilate quickly the food eaten.

With creatine, people who follow a regime espedial can abuse a bit of strenuous exercise, because this substance improves recovery time. Whatever the case, you should always drink enough to eliminate waste and toxins from the body.

Make exercise
The exercise turn fat into energy. After a series of training, what remains are the muscles. Moreover, physical activity stimulates the body to absorb more food and thus increase muscle mass.

Exercise should obey some rules to be effective.
He must act on the major muscle tissues with an intensity, frequency and duration sufficient. In general, it is recommended to do two to three weekly workouts.

To develop muscle strength, experts indicate that the ideal for a run time is 20 minutes to half an hour.
The best time of day to run is, without doubt, at dawn. You better wake up early and enjoy the fresh morning air. The intensity is obtained by working the muscles with specific movements

. Is there a particular exercise for each muscle group: biceps, triceps, etc.. Repeat the movement of eight to twelve times per session.   

To do this, a large number of materials is available to bodybuilders. The mats allow act on the leg muscles.
Banks with weight bar and weights are ideal for working the arms and forearms. If you prefer not to get too tired, electrical stimulation devices are also available. Otherwise, abdominal and pumps remain on top of the list of strenuous exercise, but giving results.

Inter-sessional activities, recovery time will allow muscles to develop. So it is very important to respect the pauses to rest.

Finally, it should be noted that, before each session, the individual can not forget to do warm-up exercises to prevent injuries. When these principles are respected, can be expected to gain in the morning from 5 to 10kg in Space three months.

Workout without nutritional education brings not result

Normally when thinking about keeping the body in shape come readily to mind a dual strategy to achieve the goal: eat a lot and train more, as if that were the key to success. But it turns out that this thinking can be wrong and can make you spend energy and not see any results.

No use train hard and start eating everything - and all the time. That does not make much difference. According to nutritionist and athlete Giovanna Guido,
 there must be an entire nutritional education and dietary adequacy for satisfactory gain mass without fat gain. "Many feel that to gain mass just train hard and eat a lot. The basics are this myself, but the danger lies in that "eating too much", after all, the quality of the diet should also be maintained. "
Typically, dietary reeducation is recommended for those who want to lose weight, with light to eliminate the excess of the daily diet of patients and makes it healthier goal. This is made necessary by the fact that, over the years, we including in our diet foods we like, not the ones that are better for health.

That's why nutritionists indicate dietary reeducation as definitive for a healthier life without excess weight and free from diseases that are brought about as a result of poor diet. For athletes who wish to gain weight, the tip is the same: eat foods that help gain lean mass.
Dietary reeducation to gain lean mass
There are many natural foods that can contribute significantly to gain lean mass. They can be a great ally to achieve the dream goal of getting to the perfect body.

Here are the foods you can include in your diet to gain muscle mass in a healthy way with nutritional education.
nutritional educationTuna - It is an excellent source of protein as well as being practical and have an important role to regulate our body naturally, through the essential oils present in it;

Tuesday, 8 July 2014

Disease at work: know the main diseases affecting

It is through work that we get our livelihood and contribute to society through physical or intellectual effort. But unfortunately, not every job is decent and safe for the worker and some endanger the integrity of the employee due to accidents or infections diseases. Generally, problems occur because of the very nature of the function or the lack of safety and equipment, overlooked by employers and officials. Find out now what are the main occupational diseases in Brazil!

Disease at work: why occupational diseases occur and what are they?
Disease at work: Vision Problems
Complications and vision problems are common in most of the workers who work at night. This type of disease occurs because during the night the body alters its hormone production, reducing the ability of some of its functions. As these hours are not intended for sleep wear can occur in excess. Replacing the night by day too uncooperative for optimal recovery. Therefore, the worker is at risk of being affected by conjunctivitis , cataracts or even completely lose vision.

Disease at work: Cancer and evils of radiation
The most severe diseases caused by work are caused by radiation. Exposure to X rays and gamma rays can lead to changes in cell production. The ultraviolet waves, infrared, radio and microwave, can affect internal organs - such as the testes, impairing fertility or sexual potency. But the most serious occupational disease is cancer, which can affect the skin, lungs or other organs. Construction workers are more easily harmed because they handle welding and similar devices, and other workers dealing with radioactive equipment without proper protection.
Disease at work: Skin Diseases
Prolonged contact with toxic chemicals such as cement, paints and solvents, can cause serious complications. Because of this, employees of chemical, textile and metallurgical industries are subject to diseases like dermatitis and even skin cancer . A substance called dichromate is one of the most harmful to the body and is present in most of the products used in factories and buildings. May cause itching, redness and result in the appearance of vesicles. The main preventive measure is the use of special protective clothing during work hours.

illness at workDisease at work: READ
Repetitive Strain Injuries are a number of physical problems, such as  tendonitis , tenosynovitis and bursitis also caused by intense physical labor. Appear more frequently in the factory workers, who work for a long period of time doing the same movements. Spending hours in front of a computer can also cause complications. The recommended workers is conducting several breaks during the working hours and performing stretching exercises during breaks.
Disease at work: Occupational stress
The stress occupational, caused by hectic pace of big cities and modern societies, is diagnosed in almost all professional activities. Excessive workload, inappropriate hours, bullying or harassment, low pay or lack of materials for the profession are some of the most frequent causes. Often provoke an aggressive and anxious behavior and even gastrointestinal problems.
Disease at work: Depression and mental disorders
Mental illnesses domain are increasingly common. Mental disorders can appear when working conditions and the psychological pressure is so intense that tend to aggravate stress. The patient may present even more serious disorders - such as social phobia, the depression and panic disorder. Among the hardest hit are professional operators in the financial system, teachers, police officers, journalists and telemarketing.

Doctor explains in detail everything you need to know about treatment

 What is PRP?
Mean platelet rich plasma. Plasma is the liquid part of blood that, after preparation, is enriched with platelets responsible for the repair and healing of tissues through growth factors.

How do you prepare the Platelet Rich Plasma?
The patient has taken a few milliliters of blood, as in a blood test. After it is placed in a centrifuge separating the liquid portion (plasma) part of the cell (red cells, white cells and platelets).

As with the plasma containing platelets portion is separated and injected into the region to be treated.

What is the Platelet Rich Plasma?
Repair and regeneration of tissue through growth factors present in platelets.

Muscle damage (decrease healing time and improve the pain after the first week).
Partial ruptures of tendons (promote improved healing causing the patient to perform the rehabilitation with the best controlled pain).

Total Achilles tendon ruptures (as an aid to nonsurgical treatment) - in some cases may prevent the completion of a surgical procedure.
Elbow tendinitis.

of the knee (knee jumperãs) - pain relief and healing in some cases where there is a small break area.
Prosthesis surgeries (knee and hip) - in a study.

How it works?
Growth factors present in platelets promote regeneration and tissue repair.
Minimally invasive procedure performed in an outpatient setting with / without the aid of ultrasound.
Minimal risk of contamination, which is avoided by following the basic principles of antisepsis.

Nonexistent risk of rejection, since it is the patient himself who donates plasma and platelets.
Significant improvement in pain in the first days.
Disadvantages of Platelet Rich Plasma
Cost to the patient, since operators health have not release this procedure.
Note: Some indications are still being studied, waiting for the best scientific evidence for your statement.

Knowledge is never enough! Understand how the cardiovascular system.

The cardiovascular system consists of the heart and the blood vessels, which have the function carry blood rich in oxygen and low in carbon dioxide gas to the entire body, in addition to the blood rich in carbon dioxide and poor in oxygen gas to the lungs. Thus, it promotes a gas exchange that will become again the blood rich in oxygen.

The heart is a hollow muscle that works like a bomb. The anatomy of the cardiovascular system, the right side of the heart receives blood rich in carbon dioxide and leads to the lungs where it receives oxygen. From there, it goes to the left atrium, and this, to the left ventricle, where it exits the aorta, causing the oxygen-rich blood and nutrients throughout the body .
To ensure that blood flows in one direction, the heart has four valves : pulmonary, tricuspid, aortic and mitral. Have to be able to circulate throughout the body, the blood needs to flow within blood vessels: arteries, arterioles, capillaries, veins and smaller arteries.

The entire functioning of the cardiovascular system is based on the beat heart . With their basis, the atria and ventricles of the HEART relaxam and contraem, um forming cycle to ensure circulation to the entire body. Assim, the cardiovascular system involves both the blood system quanto lymphatic system.
Diseases of the cardiovascular system 

Diseases of the cardiovascular system, particularly the coronary arteries and the stroke (Stroke) are the leading causes of death worldwide. A stroke, or stroke, occurs when there is blockage or rupture of blood vessels in the brain, which may cause loss of movement, problems in speech and vision. Have cardiomyopathy is a disease that primarily affects the heart muscle.   

Heart failure occurs when the heart can not pump enough blood to meet the body's needs, also be characterized as a blood disease of the cardiovascular system as well as cardiac arrhythmia - irregular heartbeat that may cause palpitations and shortness of breath.

Other diseases of the cardiovascular system are angina (a severe chest pain that usually appears to make an effort and relieved by rest), myocardial infarction (which is characterized by severe chest pain caused by lack of blood in the heart that can lead death), valvulopathy (a group of diseases that affects any of the four valves that control blood flow in the heart), and the presence of any congenital heart disease , may be a cardiac malformation, such as a heart murmur.
Despite medical advances , the best treatment remains prevention. Some attitudes and care can prevent or delay the onset of cardiovascular disease.

The physical exercise is extremely important for preventing cardiovascular disease because it promotes physical and mental well being, reduces blood pressure and helps control and prevent diabetes and keep weight, preventing obesity. Adopting a Healthy, Internatio supply l is also extremely effective in preventing the cardiovascular system.

understand the signals the body gives

Apparently uncertain, symptoms of anemia may mislead the patient about the diagnosis or even unnoticed, because it confused with the minor shortcomings of everyday life that our body has. Ideally, seek medical attention if these signs appear - and intensify with physical exercise - to ensure an accurate opinion and to identify the causes.

Before speaking of his evidence, let the definition: Anemia is a condition in which insufficient in size and number of red blood cells - or the amount of hemoglobin they contain - limits the exchange of oxygen and carbon dioxide between blood cells and tissue.

 Most anemia is caused by a lack of nutrients needed for normal synthesis of erythrocytes, particularly iron , vitamin B12 and folic acid. Others result from a variety of conditions, such as hemorrhage, genetic abnormalities, chronic pathological conditions, bone marrow problems infection or drugs.

  Those resulting from inadequate intake of iron, vitamins, copper and other nutrients are often called nutritional anemias.
Types and Symptoms of anemia

Drop in blood pressure , pallor, excessive tiredness, dizziness, weakness, muscle pain, drowsiness , shortness of breath, shortness of breath, palpitations, and tachycardia are among the main symptoms of anemia. In most cases, a few simple blood tests can detect the cause, so keep your medical check up and updated nutrition is extremely important.

If you think there is only iron deficiency anemia, you're wrong. There are several types, so it pays to know the most common:

Iron deficiency anemia: characterized by inadequate iron intake through diet. The sources of iron are red meat, oysters, fish, viscera, asparagus, oats, grains, nuts, dark green vegetables, egg yolk, nuts, molasses, broccoli. Several factors influence the bioavailability of dietary iron. The rate of absorption depends on the individual state of iron, as reflected by the level of iron stores.

 The lower iron stores, the greater the absorption, because your body has been deprived of this nutrient. Therefore, it is recommended to include absorption enhancers in the diet, such as vitamin C , for example. It binds to iron, forming a complex for easy absorption.

 Then, include a source of vitamin C with each meal. The more foods rich in this vitamin are: Pineapple, acerola, guava, cashew, kiwi, orange, lemon, papaya, strawberry, tangerine, watercress, beet, cabbage, cauliflower, spinach, yellow pepper, mustard, cabbage, arugula, parsley and celery, broccoli.
Megaloblastic Anemia caused by vitamin B12 or folic acid deficiency.

The sources of vitamin B12 are meat, liver, kidney, eggs, fish, milk and cheese. The sources of folic acid are: meat, poultry, fish, eggs, offal, legumes, dairy products, apricot, orange, banana, sweet potato, broccoli, spinach, barley, wheat bread.

Copper deficiency anemia: in this case, as the person does not have sufficient amount of copper in the body, iron can not be released, leading to low levels of serum iron and hemoglobin, even in the presence of normal iron stores. The quantity of copper necessary for normal hemoglobin synthesis are so small that, in general,
are supplied by a proper diet. The sources of copper are: brown sugar, artichoke, raw and roasted peanuts, rice, oats, broccoli, cocoa powder, crab, beef, Brazil nuts, barley, chocolate, mushrooms, peas, lentils, egg yolk, bread rye, radish.

Sideroblastic anemia (vitamin B6 responsive) are required 25-100 times the nutritional recommendations of this vitamin, and treatment can last for a lifetime. The sources of vitamin B6 (pyridoxine) are: pork, milk, eggs, potatoes, oatmeal, banana, wheat germ.

Anemia responsive to vitamin E: hemolysis occurs (death) of early erythrocytes. The sources of vitamin E are wheat germ, wheat germ oil, soybean oil, rice, maize, cotton, sunflower, egg yolk, leafy vegetables and legumes.

There are two types of iron in foods: heme iron (high availability features, present in greater amounts in meat) and nonheme iron (low availability, present in greater amounts in vegetables). So it is good to be aware and always eat some food that contains this nutrient. Foods rich in these elements are:

Heme iron (high bioavailability): meat (red, poultry, fish and seafood); offal (liver, heart, kidney, gizzard, lung, tongue, tripe, tripe, tripe) and processed meats (sausages, hams, mortadella, salami, blanquet).
Non-heme iron (low bioavailability): legumes (beans, chickpeas, lentils, peas, lupins, soybeans, peanuts); vegetables (taro, yams); leafy (spinach, kale, watercress, bertalha, broccoli, arugula and smell); egg yolk; seeds (walnut, chestnut); cane sugar, brown sugar, molasses, brown sugar and fortified and enriched (corn flakes, chocolate, biscuits fortified) foods.

Do not wait for symptoms of anemia settle - indeed, of any disease! Always keep a healthy diet and consult a nutritionist so you can adjust their menu to their real needs.