Health

Without laboratory tests, we figure out which cosmetics it is better to refuse to use.

A huge arsenal of cosmetics helps us to put ourselves in order today. We want to try everything and a little more, but unexpected unwanted reactions (even worse ─ health problems) slow down our mental impulses and more and more often force us to ask the question “what’s in the jar?” Which additives will not harm the body, and which ones can be dangerous? We are dealing with this issue together with the cosmetologist Leila Roz.

Parabens (methyl-, butyl-, ethyl- or propylparaben)
Complex acids are found almost everywhere, especially in cosmetics – creams, serums, hair care products. have antibacterial and antifungal properties. The addition of this substance to products inhibits the growth of bacteria and fungi. It is believed that parabens can accumulate in the body and disrupt the settings of our hormonal system.

Don’t trust the “paraben-free” label. Most likely, there are parabens in this product, but they were called differently because without preservatives, any preparations cannot be stored for a long time (cosmetics with harmless plant preservatives are much more expensive than the mass market). Parabens include substances such as metabutyl, propyl, methyl, butyl, isopropyl, and if some of them are in the product, then parabens are definitely contained in it. To date, there is no alternative to them yet.

Phthalates (phthalates or DEP (diethyl phthalate), DnBP (di-n ‑ butyl phthalate), DiBP (di-isobutyl phthalate)
Phthalic acid esters are used not only in the industry (to give elasticity to plastic products that surround us everywhere), but also in cosmetics ─ for example, in nail and hair varnishes, and in perfumery. By the way, plastic in a car is also phthalates: sitting behind the wheel of a brand new car, you can hear a specific smell. It was he who was nicknamed “the smell of a new car” – this is how phthalate smells. When the car is in the sun, the dashboard heats up and the substance starts to evaporate. In order not to inhale harmful vapors, it is better to drive with an open window for a while.

Excessive amounts of phthalates lead to hormonal disorders, infertility and oncology. It has a bad effect on the reproductive function of both women and men. We cannot always guess that this or that jar of cream, for example, contains this additive, because not every manufacturer indicates its content in the composition of the product (and they do it quite often). Therefore, teenagers and pregnant women need to be especially careful when using make-up, using natural and organic options whenever possible.

Propylene glycol (propylene glycol)
An odorless liquid substance is obtained from refined products. Propylene glycol is widely used in the production of cosmetics ─ thanks to this ingredient, they penetrate into the deeper layers of the skin. Its content in some product in a small amount does not have any harm to health and skin. Although propylene glycol is generally safe, it can cause allergic reactions. Therefore, when choosing cosmetics, allergy sufferers need to pay special attention to the content of propylene glycol.

Triclosan (triclosan)
This synthetic compound is actively used in the cosmetic field. There is a lot of debate about him, trying to figure out whether this element really has a negative effect on the skin and the body as a whole, or whether the statement has no basis. Triclosan is an antimicrobial component: it stops the growth of microbes, bacteria, and fungi in cosmetic products. It is added to toothpaste, deodorants, mouthwash, washing powders, antibacterial soaps, shampoos, shower gels, detergents, and cleaners, as well as children’s toys, medical devices, shoes, and even some types of furniture.

According to the observations of cosmetologists, triclosan does not have a pronounced negative effect on the skin and human health, but insignificant doses it can cause some harm. It all depends on what percentage of triclosan is contained in the product. In Russia, the rate of its content should not exceed 0.3% for each separately taken product ─ in this ratio, it is completely safe. But the frequent use of products, even with a normal triclosan content, can result in unpleasant side effects – dry skin, flaking. Therefore, do not use antibacterial lotions or cleansers unless absolutely necessary.

Benzene (benzene)
Colorless liquid with a specific sweetish odor. It is part of gasoline, is widely used in industry, is a raw material for various plastics, synthetic rubber, dyes, and is also used for the production of drugs. Most often, benzene is found in cheap cosmetics. Refers to very toxic, carcinogenic substances. In large quantities, it causes allergies, poisoning, and can even lead to death.

Fragrance / perfume
Today it is one of the most popular tools for drawing attention to cosmetic products. Fragrances in the form of essential oils are safe to use, but if they are synthetic, you need to understand what they are from. A large amount of fragrances in a cosmetic product often leads to allergic reactions.

At the very end of the 90s, the beauty world got acquainted with the “list of 26” ─ the names of aromatic components that are potential acute allergens. And the increased sensitivity of the skin that grows from year to year leads to the fact that now many brands offer whole lines without aromatic fragrances (as a rule, they are accompanied by the label “for sensitive skin”). Professional cosmetics often either do not have a pronounced odor, or they smell like medicines, because not artificially flavored.

Sodium Lauryl Sulfate (SLS)
Refers to surfactants (surfactants) and is widely used in the production of almost all detergents – shampoos, toothpaste, shower gels, dishwashing liquids. It is thanks to this component that the dirt, instantly dissolving, disappears. It is also introduced into the product so that it lathers well and foams, which means it rinses off faster.

The additive is harmful in that, with a large amount in the composition, it eliminates not only external pollution and fat, but also completely removes the hydrolipid protective film from the skin surface ─ as a result, it becomes highly dehydrated, dries, and irritates. An excess of sodium lauryl sulfate in shampoos leads to hair loss if they are used often (hair follicles are greatly affected due to dry scalp).

Vaseline (petrolatum, petroleum jelly, E905b)
The safest remedy, both herbal and refined. Vegetable petrolatum is more viscous and poorly absorbed, so artificial petroleum jelly is most often added to cosmetic products. It forms a protective barrier – a film on the skin’s surface that is impervious to water, and thus prevents the skin from losing moisture (without having inherently moisturizing properties). Thanks to this, the regeneration of the skin and the healing of microcracks is accelerated, the mechanical protective barrier is strengthened.

Petroleum jelly can be used during the cold season when temperatures drop below zero, especially in windy conditions, but not very often. The film that forms on the skin, clogging the pores, does not allow it to breathe, therefore the frequent use of petroleum jelly is fraught with dermatological complications. Despite the fact that the use of petroleum jelly has no contraindications, in rare cases, it causes allergic reactions.

If closer to the night hunger wakes up in you, which, contrary to common sense and adherence to a diet, drives you to the refrigerator, you should not deny yourself a snack. It’s enough to simply replace the steak and potatoes with something from our list.

The working day began early, you had a small breakfast, lunch at work was also not the most satisfying, but after that there were so many things to do that you returned home insanely hungry only by ten in the evening. This feeling, like the remorse after a hearty dinner eaten at half past ten in the night, is familiar to many. In the event that your body cannot do without a late snack, and a set of extra pounds is not included in your plans, you need to know a few rules that will help in choosing a “midnight meal”.

Evening meal rules

After 6:00 pm, it is best to avoid foods that are high in carbohydrates and fats (but not skip food altogether). The fact is that at night the body, as well as during the day, spends calories, and since there is no food intake at this time, it begins to expend its own. Therefore, if you have a snack of carbohydrate food before going to bed, then the accumulations will simply not be used, since you have just eaten a new source of energy.
Dinner should be light and lower in calories than previous meals.
After eating, it is worth taking a little walk at least around the apartment, and not immediately going to bed.
Dinner should be at least 3-4 hours before bedtime. In an hour, you can satisfy your hunger with something close in calorie content to a glass of low-fat kefir or milk.
When choosing a “night” meal, keep in mind that many foods, such as red meat (pork), can be digested for up to 4-6 hours. That is, if you do not endure this time interval before going to bed, you will soon expect a digestive disorder and new centimeters on your sides.

1-2 glasses of kefir or low-fat natural yogurt will not only satisfy hunger but also benefit the gastrointestinal tract.

Porridge

Porridge is good not only in the morning, but also in the evening. Of course, you shouldn’t cook it using fat milk and adding a lot of sugar, but you don’t have to do it in water either. Choose skim milk and replace sugar with dried fruit

Chicken breast, turkey

Breast – dietary meat, pure protein with a minimum amount of fat. Roast your chicken or turkey in the oven or airfryer without oil for a delicious and easy-to-digest dinner. It is only digested for no more than an hour and a half.

Nuts

Satisfy your hunger with a handful of almonds, pistachios, hazelnuts, or walnuts. Keep in mind that they are very high in calories, so limit yourself to 40 g. This will be more than enough. Besides, as we know, walnuts contribute to weight loss.

Low-fat cheese

Cheese contains many vitamins (A, B1, B2, B12, C, D, E, PP), various acids useful to the body, as well as minerals, calcium, phosphorus. K is also cheese, easily absorbed by the body and has a good effect on digestion. A couple of slices of low-calorie cheese with vegetables will make a good evening meal.

Baked apples

Cinnamon and honey turn a regular fruit into a real treat. Core the apples, drizzle with honey, sprinkle with cinnamon and microwave for a few minutes. If you add more cottage cheese and nuts, you get a real and, what is important, low-calorie dessert. Delicious, healthy and easy. By the way, apples contain substances that contribute to sound sleep.

Cherries, blueberries, currants, raspberries, pear, dates, figs
The main rule for fruits is that they should be savory. For example, bananas or grapes are too high in calories and not suitable for a snack.

Hummus

Hummus is a puree of chickpeas (chickpeas), seasoned with olive or sesame oil and spices. Its benefits are due to its composition, namely the absence of cholesterol, high content of unsaturated fatty acids, vitamins, and fiber. Plus, hummus is very nutritious, so it doesn’t take much to fill up. Combine it with vegetables or as a side dish for chicken.

Muesli
Season them with low-fat yogurt or milk, and don’t add sugar. It turns out to be non-nutritious, easily digestible and useful for sound sleep.

Without what nutrients the human body will not be able to function fully?

The human body is considered a harmonious, perfect system. However, there are elements that the body is unable to reproduce on its own. Only a balanced diet helps the body to function properly.

Nutrients the body needs

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Sources of protein are mostly animal products:

meat of all sorts, eggs, fish, seafood. If a person does not consume animal products, then soy, nuts, and natural grains are suitable. However, one should not get carried away with proteins alone, despite the fact that high-protein diets are at the peak of popularity. The diet should be diluted with carbohydrates, healthy fats. Carbohydrates Many dieters consider carbohydrates to be the main enemy of their slim figure. However, these substances give a person energy, ensure the normal functioning of the brain.

Fats

Like carbohydrates, fats also have a rather negative reputation in the nutritional world. But recent research suggests that fats can be both good and bad.

Sources of healthy fats are fresh avocados, fatty sea fish, seeds, and natural vegetable oils. Those who do not like fish should try to introduce fish oil into their diet. But unhealthy fats that are in fast food, margarine, fatty, fried foods are best avoided. They can lead to high cholesterol levels and the formation of plaque on the walls of blood vessels

Vitamins

serve to facilitate the body’s work, accelerate the course of chemical reactions. Their lack provokes serious diseases

If a person has a balanced diet and no problems with the gastrointestinal tract, then he receives vitamins in sufficient quantities. For chronic or hereditary diseases, additional vitamin intake may be required. It is worth consulting your doctor about this. Water as a substance necessary for life The amount of water in the body determines the quality of the work of its components. Water improves the functioning of the nervous system, facilitates the course of diseases, regulates the processes of the excretory system
For the normal functioning of the body, a variety of substances are needed. Some of the body receives on its own, and in some cases, you cannot do without a balanced diet.

Doing sports should be correct. However, in the training of absolutely all athletes, regardless of the type of sport, there are myths and prejudices regarding the correctness of the exercise technique, the level of loads and some other important issues. In this regard, bodybuilding is no exception. We analyzed the 5 most popular myths passed by word of mouth by visitors to fitness rooms, and consulted with experts which of them have a scientific basis.

Myth 1. To build muscle, you need to do a minimum of
repetitions with maximum weights.

Lifting a barbell on a Scott benchIn fact, the opposite is true. The more weight, the more strength develops, but not muscle. The increased energy demand of the body is to blame for this – at maximum weights, it produces kartisol, which, in search of energy, begins to burn muscle tissue. As a result, the efficiency of the muscles increases, but their mass does not.

Ideally, workouts should contain 3-4 sets of 8-12 repetitions each.

Myth 2. First you need to do basic exercises,
after – isolating.

Isolated dumbbell liftIt is believed that first you need to completely “hammer” the whole body, and then separately exhaust each muscle. Supposedly, then they will be maximally loaded and grow faster than usual.

However, practice shows that the opposite should be done. According to the “principle of preliminary exhaustion”, the increased muscle growth is promoted by preliminary isolation exercises, and after basic exercises. Otherwise, strength will develop.

Myth 3. Muscles should be pumped with free weights,
and they should be shaped using simulators.

Chest muscle reliefThis statement is partly true. The point is that simulators are limited – they are far from always designed in such a way as to engage the entire muscle group.

In this regard, free weights are much more effective.

However, it is impossible to completely refuse from simulators, since only on them it is possible to pump muscles in isolation without using their assistant muscles.

Myth 4. You should not hammer
several muscle groups at once in one workout .

Deltoid musclesMany bodybuilders believe that in one workout, you should focus on only one muscle group. That is, for example, having started doing exercises on the chest muscles, you should forget about “pumping” your back. However, scientists have proven that grueling workouts on isolated body parts are much more harmful than complex exercises. The fact is that working to failure, the muscles wear out and become less elastic. Therefore, it makes sense to give up the last “finishing” 2-3 repetitions, and smoothly move on to exercises on other parts of the body.

Myth 5. Every time you have to give all the best.

Fatigue after exerciseIt is quite simple to understand the logic of this statement – the higher the intensity of the exercises, the faster the mass will be gained. However, in practice this is not at all the case. The maximum weight gain does not come from consistently grueling workouts, but from a sharp increase in working weights. That is, it makes sense after one full workout to carry out two with working weights that are 60-70% of the maximum. After resting, the muscles will be ready to “give their best”, which is the main principle of the bodybuilder’s training.

Good and bad carbs – what’s the difference between them? Any nutritionist will say this without hesitation. And people who “have eaten a dog” on various kinds of diets will voice the correct information without any problems, even if they wake them up late at night.

But what about those who have just started to dive into this topic? First of all, do not rush. The world is not divided into black and white, it has long been proven. Therefore, before starting any business, for example, going on a diet, carefully read our article.

Composition of carbohydrates

Carbohydrates are molecules made of oxygen, hydrogen and carbon atoms. Carbohydrates are one of the three most important nutrients, the other two groups of trace elements are proteins and fats.

The main task of carbohydrates, that is, foods containing sugar and starch, is to give the body energy. Almost all carbohydrates, such as fruits, flour and pasta, are broken down into glucose and then burned in the cells of the body, releasing energy. When a person is not using energy, glucose is converted to fat. Thus, excessive consumption of carbohydrates threatens a person with extra pounds. There are four types of these substances in total. Let’s consider them in more detail below.

1. SugarBasically, all sweet-tasting carbohydrates are sugars. There are two groups of sugars: simple and double. Glucose, fructose, mannose, and galactose are considered simple sugars. This group is also called monosaccharides. Disaccharides or double sugars are sucrose, maltose, and lactose, which are found in mammalian milk.

   Disaccharides are formed during the digestion of starchy foods. With the help of gastric enzymes, starch is degraded to maltose molecules, and at the next stage it is reduced to glucose. Once glucose enters the bloodstream, the sugar level rises.

2. StarchStarch is one of the main types of polysaccharides. It is found in potatoes, legumes, grain products, and nuts. In the composition of starch, there are several molecules connected to each other.
3. Unlike disaccharides and monosaccharides, starch is not sweet in taste. Only if you chew a piece of bread or potatoes for a long time, then after a while you will feel a sweet aftertaste.

   This suggests that the digestion of carbohydrates, if a person eats slowly and chews thoroughly, begins in the mouth. Saliva contains ptyalin, a carbohydrate-digesting enzyme that breaks down starch into shorter-chain carbohydrates. The sweetest foods have the shortest carbohydrate chain.

4. CelluloseFiber fibers are also carbohydrates. A person, due to a lack of digestive enzymes, does not cope well with the digestion of fiber. There are bacterial strains in the colon that are capable of reducing fiber to short-chain fatty acids. The acids give the cells of the intestinal wall energy, due to which the intestinal mucosa regenerates. For this reason, fiber is essential for gut health.
5. Sugar polyhydric alcoholsPolyhydric sugar alcohols are also considered carbohydrates. They taste like regular sugar, but cause much smaller insulin spikes. This group of carbohydrates includes sorbitol, xylitol and mannitol.

   On average, carbohydrates contain approximately 4.1 kcal per gram. But sugar alcohols contain only 2.4 kcal per gram. This allows them to be used in dietary nutrition. Another benefit of sugar alcohols is that they are not a food source for the bacteria that cause tooth decay. Therefore, xylitol, sorbitol, and mannitol are considered safe for dental health.

   This group of carbohydrates can cause dyspepsia. Many people experience pain and bloating or diarrhea after eating sugar alcohols. But here everything is individual and depends on the dose.

6. Difference Between Good and Bad Carbohydrates

   Dividing carbs into “good” and “bad” is a mistake. Distinguish between complex (slow) and simple (fast) carbohydrates.

7. Their difference is in the rate of splitting. The body spends little time and energy on digesting fast carbohydrates such as candy, desserts, rolls and dairy products. Perhaps for this reason, almost all people adore sweet food. The body signals to us that these products are the most beneficial in terms of energy resources.

   To process complex carbohydrates, the body has to work hard. Digestion of both fiber and starch will take a lot of energy. As a result, glucose enters the bloodstream more slowly, which allows for a long time not to feel hungry.

   It was conceived by nature that the human body first of all needed complex carbohydrates and easily digested them. After all, fruits, vegetables and grains were always available to our ancestors, but fast carbohydrates had to be tried to get. So, in order to feast on honey, the ancient people had to fight with dangerous insects. The extracted delicacy became the reason for a big celebration.

8. Are high carbohydrates good or bad? Stick to a simple rule – add more complex carbohydrates to your diet and cut down on simple ones. This will be better for your body. The only challenge you may face is distinguishing between bad and good carbs.
   

   Sources of good and bad carbohydrates

   Let’s list the carbohydrate-containing foods that are rich in important micronutrients and can energize you. You will not find harmful chemical additives in their composition:

   • Unprocessed (flattened) oats.
   • Whole, unprocessed grains such as wheat, millet, quinoa, spelled.
   • Legumes: chickpeas, black beans, Turkish beans, and mung beans.
   • Organic vegetables: carrots, red potatoes, beets, pumpkin, sweet potatoes.
   • Natural fruits and berries such as tomatoes and all types of citrus fruits.
   • Natural seeds and nuts.
9. Unlike the previous list, “bad” carbohydrates have no nutritional value. They also lack fiber. For this reason, “fast” carbohydrates impair health and make you feel unwell. What are these products?
   • Baking, i.e. bread, muffins, rolls, etc.
   • Beverages that contain sweeteners: Milkshakes and fruit juice shakes, soda, energy drinks, alcohol, tea, coffee, or sugar smoothies.
   • Packaged breakfasts and snacks: muesli, including in bars, cereals, marmalade.
   • Heat-treated foods, i.e. chips, fries, frozen convenience foods, pizza dough.
   • Confectionery, that is, sweets, chocolates, cakes, cookies.
   • All kinds of white flour pasta and couscous.

10. 7 foods that contain healthy carbohydrates

    1. Non-starchy vegetablesBroccoli, cauliflower, curly and white cabbage, zucchini, asparagus and spinach are vegetables that do not contain starch, but are rich in complex carbohydrates. It is these foods that give your body a feeling of fullness and many nutrients. To help them digest better, but remain useful, subject them to minimal heat treatment. For example, lightly sauté, double-cook, or make a stew.
    2. PumpkinPumpkin has much less starch and carbohydrates than potatoes and cereals. In addition, it is less high in calories. Supplement your diet with different varieties of pumpkin. Cooking with this product is easy. It is enough just to fry it with other vegetables or separately. Many will love pumpkin puree soup. It is also good for baking muffins and pies.
    3. BuckwheatBuckwheat is completely gluten-free, but it contains a large amount of vitamins and minerals. Unlike other grains, buckwheat is rich in fiber and protein.
    4. Include buckwheat in your diet and you can lower not only your cholesterol levels, but also your blood pressure. In addition, it is an excellent diabetes prevention. Buckwheat porridge is able to put in order digestion. It saturates perfectly, therefore it is recommended for those who decided to lose weight. It can replace the annoying oatmeal. We also recommend trying the soba buckwheat noodles so popular in Asia.
    5. BeetBeets contain betaine, a substance that prevents the development of non-alcoholic fatty liver disease. But betaine not only effectively fights the accumulation of fat in the liver, it activates the secretion of bile and thereby speeds up digestion. Pectin contained in beets normalizes intestinal microflora. The vegetable can be eaten raw, or you can cook it. A delicious side dish is obtained by frying beets in olive oil with the addition of herbs and seasoning with herbs. Beets are also suitable for salads.
    6. Peas, beans, lentilsLegumes are full of fiber, folic acid, magnesium and B vitamins. Due to their high fiber and protein content, peas, beans and lentils satisfy hunger for a long time, help keep cholesterol and blood sugar levels normal. Add the beans to soup, salad, or vegetable stew, or serve as a side dish.
    7. QuinoaQuinoa is high in protein and fiber. This dish is great for filling and, when consumed regularly, helps stabilize blood sugar levels. This cereal contains many useful trace elements, vitamins and antioxidants: magnesium, phosphorus, iron, folic acid, quercetin. Before cooking, the cereals should be thoroughly washed with a sieve. This will remove the bitter shell (saponin) that gives the dish a soapy flavor.
    8. BananasBanana is the most nutritious, starchy and sweetest fruit. But at the same time, it is rich in potassium, which helps to normalize blood pressure and helps to remove excess fluid from the body. Unripe bananas contain a lot of pectin, starch and other fibers that restore the intestinal microflora.

       As it ripens, the fibers turn into sugars. Therefore, it is recommended to consume bananas while they are slightly green. They are especially beneficial at this stage of ripeness, as fiber is not digested by the body, which helps to equalize blood sugar levels. It is best to eat bananas with healthy proteins and fats, such as peanut butter.

    9. 1. Which food groups should be consumed and in what quantity depends on the age of a particular person, his lifestyle and whether he has certain diseases. The choice of the type of carbohydrates is also influenced by the hormonal balance in the body, the quality of the digestive system and even the physique.

       Glycemic index and glycemic load

       Avoiding fast carbs would be a mistake. And let’s see why. Good and bad carbohydrates have different effects on blood sugar levels. For example, complex potato starch and high GI glucose are processed quickly. Simple fructose, on the other hand, breaks down slowly. If a person consumes a lot of “bad” carbohydrates and at the same time does not exercise much, then he develops high insulin resistance. This is followed by an increase in body weight, hypertension appears, and the level of “good” cholesterol decreases.

       This is how metabolic syndrome manifests itself, which causes many diseases, including type 2 diabetes and oncology.

       The lower the glycemic index, the slower carbohydrates are digested. After eating foods with a low GI, there is no sudden jump in sugar. However, it would be a mistake to think of foods with a high GI as harmful and those with a low GI as healthy.

       Evaluating the benefits of products should be based on a more complex indicator, which includes assessing the amount of nutrients taking into account concentration. For example, the GI of a watermelon is quite high, but if you remember that it contains 60% water, it turns out that the amount of carbohydrates per 100 grams of watermelon is not so great. This is the glycemic load, which is measured as the GI content per 1 bread unit.

       2 basic rules for eating carbohydrates

       First, eat only quality food. We are talking about carbohydrates that nature gave us. Replace corn flakes with whole corn kernels. Eat orange instead of orange juice. Prefer brown rice over white rice. In other words, cut out refined and processed carbs as much as possible.

       Second, minimize artificial carbohydrates, that is, foods that have been over-processed. Typically, these foods are water-free and loaded with salt, sugar, and unhealthy calories. No good housewife would consider such products a complete meal.

       Let’s summarize. It’s no secret that our health depends on the quality of our food. To feel great, you need to responsibly approach your diet. Give preference to foods that suit you and cut empty calories. 

Warming up in sports is very important. It improves blood circulation in muscle groups, joints, ligaments and tendons that will tighten during the bulk of your workout.

The warm-up format depends on what kind of loads you need to prepare the body for. It is desirable that it be as close as possible to the exercise biomechanics of the main part of the program. For example, it is inappropriate to warm up on a treadmill before training with an emphasis on working out the “top” muscles.

Another warm-up task is the right attitude to work. Indeed, during training, you will need to focus on the technique of complex multi-joint exercises and constantly monitor your feelings.

HOW TO WARM UP BEFORE TRAINING?
A correctly performed warm-up prevents muscle imbalance – uneven development of muscle groups. Calisthenics exercises (performed with your own weight) increase your overall fitness level.

It is desirable that the warm-up part should not exceed 10-15 minutes, not be overly intense and at the same time solve all the above-mentioned problems. During such training, the required physical qualities will manifest themselves in the best possible way.

Warm-up exercises
We have selected effective warm-up exercises for you.

PUSHUPS
Warm Up Exercise – Classic Floor Pushups
A good warm-up exercise is push-ups. They have a beneficial effect on the cardiovascular system – the muscles begin to be intensively supplied with blood.

So, take an emphasis on the floor and place your palms shoulder-width apart. Different muscles will work depending on the distance between the arms. The best option is to keep your hands shoulder-width apart. This position of the palms allows you to work out the triceps, pectoral and deltoid muscles, as well as the abdominals.

During push-ups, the elbows move along the body, but spread them to the sides. The body must be kept straight – do not bend or lift the buttocks up. As you descend, breathe in, as you rise, exhale.

BULGARIAN SPLIT SQUATS
Doing the Bulgarian split squat exercise
A very effective exercise for the lower body. It dries the legs and tightens the buttocks.

Stand with your back to the bench, one deep step away. Place one foot on it. If your muscles are trained, you can use dumbbells. Lower into a squat to parallel the thigh of your supporting leg with the floor. Getting up from the squat, push off with the heel – this will additionally load the buttocks. Important: keep your back straight, do not lean forward. The pace is fast.

HYPEREXTENSION IN THE SIMULATOR
Exercise for the back hyperextension
Hyperextension strengthens the lumbar back muscles well. This exercise is for those who want to become the owner of a wasp waist.

Walk up to the “Roman chair” and adjust the height to suit you. The front bolsters should be at the end of the lower back and hips. Place your feet under the bottom roller. The back should be in line with the legs. The arms are crossed over the chest. This is the starting position.

Lean forward about 60 ° and round your back slightly. The gluteal muscles are tense. Then gently rise to the starting position. When tilting – inhale, when lifting – exhale.

You can learn more about other useful exercises in our fitness club. Sign up for personal training – the instructor will develop an individual warm-up program for you and follow the exercise technique.

You said goodbye to bad habits, started playing sports and completely rebuilt to a healthy lifestyle, but the extra pounds still do not let you forget about yourself? Achieving a slender figure and easy gait will not work quickly. A healthy body requires complex work.

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Gaining muscle mass directly depends on what and how you eat. For a sculpted body, follow our bodybuilding nutrition program. Our recommendations will help you correctly formulate your diet, learn how to choose the right foods, and achieve your sports goals much faster.

BODYBUILDER NUTRITION PRINCIPLES

High-calorie meals

Muscles can only grow when more energy is supplied to the body than is expended. When the calories burned in training exceed the received ones, the opposite process occurs – weight loss.

Reusable meals

To ensure that nutrients are constantly supplied to the blood, thanks to which muscle growth occurs, separate meals by 5-6 times. If there is no regular influx of “building materials” – carbohydrates, proteins, and fats, the “building” of muscle mass will stop. The time between meals should not exceed 3 hours.

Meal mode

Try to eat at the same time – metabolic processes are carried out cyclically, and the body easily adjusts to a certain schedule. You will get the most out of your food if you follow the regimen.

Sufficient water intake

Drink 2 to 4 liters of water a day, depending on your weight. Try to drink between meals, rather than with meals, so as not to impair the digestion process.

The optimal ratio of carbohydrates, proteins, and fats

Optimal diet:

• 30% – 35% protein
• 50% – 60% complex carbohydrates
• 10 – 20% fat

This is a conditional division – for each bodybuilder, the percentage is different. However, try to compose a diet based on these numbers.

Nutrition before and after exercise

Be sure to eat 1.5-2 hours before class in the gym. Food should contain complex carbohydrates, which will provide energy for training. Give preference to pasta, cereals, vegetables. You can drink a gainer. After class, refresh yourself with it or a couple of bananas. Eat a full meal in half an hour – lunch should contain a lot of complex carbohydrates and proteins, since at this time the anabolic window opens and the body assimilates the maximum amount of nutrients that contribute to energy recovery and muscle growth.

The right choice of products

Include healthy, fast-digesting foods in your diet. The main sources of protein: lean meat, eggs, cheese, cottage cheese, soy, kefir, milk. Complex carbohydrates are found in buckwheat and semolina porridge, rice, pasta, oatmeal, and vegetables. There are many healthy fats in ocean fish, linseed oil, walnuts.

On average, a bodybuilder consumes per day:

• 0.5 kg of meat
• 0.3 kg vegetables
• 0.4 kg of cottage cheese
• 0.3 kg of porridge
• 5 eggs
• 2 liters of water