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Wasif H

Bodybuilding.com - Carbohydrate Typing: How To Use Carbs To Optimize Athlete Performance! - 0 views

www.bodybuilding.com/...carbs_optimize_performance.htm

bodybuilding com carbohydrate typing how to carbs athlete performance

shared by Wasif H on 06 Jan 12 - No Cached
  • We know that for athletes to optimize their performance and be successful, they must consume efficient amounts of nutrients from carbohydrates... Here are a few facts and tips about carb loading, its importance, who benefits, and more. By: Chuck Rudolph, MEd, RD Nov 25, 2009 Email More Article Summary: Endurance athletes will benefit from optimizing glycogen stores. Performance athlete should keep glycogen stores packed at all times. Carbs are the primary energy source for intense endurance exercise. Performance is defined as "the execution or accomplishment of work, acts, feats, etc." Today, we know a lot about how nutrition can affect the strength, speed and performance of athletes. We also know that for athletes to optimize their performance and be successful, they must consume efficient amounts of nutrients from carbohydrates, fats and proteins throughout the day. The main question is, "How can nutrition go above and beyond for performance when taken pre, during and post intensive exercise/training?" Click Image To Enlarge. Athletes Must Consume Efficient Amounts Of Nutrients FromCarbohydrates, Fats And Proteins Throughout The Day. What Impact Does Nutrition Have On Performance? Most of us already know that carbohydrates are the most readily available nutrient for e
  • In fact, current research is advising endurance/intense training athletes to consume 0.5-1.0 grams of carbohydrate per minute (intensity pending) during training or competition. Trying to consume more carbohydrates has only indicated intestinal distress and it is believed that the type of carbohydrate is the limiting factor.
    • Wasif H
      Wasif H on 08 Jan 12
       
      this site had a lot of scientific knowledge about carbohydrates. I found it quite interesting that so much is involved for this .
Aninder S

The Body Blog: Quick and Efficient Exercises : CollegeCandy - 0 views

collegecandy.com/...-quick-and-efficient-exercises

Quick Efficient Exercises

shared by Aninder S on 08 Jan 12 - No Cached
  • There are certain exercises and combinations of exercises that burn calories faster than others. If you only have 30 minutes to work out, walking on a treadmill is probably not the best way to burn off that box of cookies from last nigh
  • which exercises are the quickest calorie burners and the fastest routes to a healthy and fit body?
  • 1. Running
  • ...7 more annotations...
  • 2. Rowing
  • 3. Swimming
  • Not only do these three exercises burn the most calories in 30 minutes (avg. 300 for a 145 pound person), but they also build muscle and tone your entire body
  • Walking, biking and even using the elliptical trainer will not work your body as hard or as well, because those exercises target your lower body and leave your upper body hanging out and doin’ nothing.
  • If you don’t even have 30 minutes in your action-packed schedule to get to the gym, try jumping rope
  • but 10 minutes of jumping rope can burn up to 200 calories
  • It is really easy to find excuses not to work out, but try and squeeze these exercises into your day. You’ll feel better, look better, and give yourself a much needed break from catching up on all the reading you’re somehow already behind on even though it’s only the first day of class.
Aninder S

Quick and Efficient Workouts - 0 views

ezinearticles.com/?Quick-and-Efficient-Workouts&id=1761881

Quick Efficient Workouts

shared by Aninder S on 08 Jan 12 - No Cached
  • Packing an hour worth of fitness into 20-30 minutes can be done
  • Choose a cardio activity that you enjoy such as running, or biking
  • Do a short warm-up session to get the blood pumping and muscles warmed up
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  • do a few stretches to help prevent injury and soreness after your workout
  • do a vigorous period of which ever activity you choose for 30 seconds
  • really push the limits of what you can do
  • After the intense spurt take down the intensity level a few notches and exercise for roughly a minute and a half at this level
  • Continue this rotation for about 15-20 minutes, remembering to take about another 2 minutes to cool down and bring the heart rate back to normal
Aninder S

Quick and Efficient - 0 views

Quick and Efficient Workouts: It's always a race against the clock everyday, and we want to get as much as we can get done. With our busy lifestyles it's hard to get a workout for an hour. This ar...

started by Aninder S on 08 Jan 12 no follow-up yet
Anita B

Cardio vs. Weight Training | BuiltFit.com - 0 views

www.builtfit.com/...cardio-vs-weight-training.htm

cardio weight training

shared by Anita B on 08 Feb 12 - No Cached
    • Anita B
      Anita B on 08 Feb 12
       
      Cardio vs. Weight Training In reality neither cardio nor weight training is bad for you. Cardiovascular exercise is meant to make the heart become stronger and more efficient at pumping larger quantities of blood with each pump and the lungs and muscles of the respiratory system become stronger and more efficient.
Wasif H

Explosive Speed Training | LIVESTRONG.COM - 0 views

www.livestrong.com/...60124-explosive-speed-training

speed training cardio healthy body fitness exercise

shared by Wasif H on 02 Dec 11 - No Cached
  • In regard to athletics, speed is how fast an individual can travel from one point to another. It has to do with stride frequency, or the number of steps per unit of time, and stride length, or the distance that each step covers.
  • To increase your speed, your daily training sessions should place emphasis on improving your overall work capacity, ensuring that your joint mobility is normal, increasing the strength of your legs and core, developing running endurance and improving running coordination.
  • There are numerous drills that should be incorporated into an explosive speed training program that help to improve your coordination and running technique. Marching drills, skipping and arm swings are typically done prior to more intensive training exercises.
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  • Because these are not physically intensive, you should try to fit these in every day. They’re meant to develop muscle memory and teach your nervous system and muscles how to efficiently work together, so the more repetitions you can get in of form drills, the better.
  • Form drills are very important, but it’s essential that you take the skills that you learn from them and apply them to actual speed and endurance drills.
  • There are different types of speed and endurance training workouts that you can incorporate, such as participating in extensive intervals, which means completing a high number of sprinting repetitions, or you can use intensive intervals, which require you to do less repetitions but at high-speed, very intense sprints, perhaps with added resistance such as running hills, or using a parachute for drag.
Wasif H

Bodybuilding.com - How Much Protein Should You Consume? - 0 views

www.bodybuilding.com/...bbprotein.htm

body fitness healthy food Health lean

shared by Wasif H on 06 Jan 12 - No Cached
  • You can use this Protein Calculator to determine the optimum protein consumption to accomplish your goals!
  • t's healthiest to divide your protein consumption into 5 or 6 meals evenly spaced throughout the day with the total amount being in the range given by the protein calculator. For more info, check out our whey and ionic whey pages.
  • A good way to efficiently raise your protein intake is by drinking protein shakes or eating protein bars. Check out our full listing of Protein Powders or Low Carb Proteins for great results. Protein Bars and Protein Powders are perfect for enhancing strength and energy at your convenience.
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  • ifestyle/Training Goal Daily Protein Needs Lifestyle/Training Goal Daily Protein Needs Bodybuilding 1.0 - 1.6g/lb bodyweight   Endurance 0.7 - 0.9g/lb bodyweight Power & Speed 0.9 - 1.1g/lb bodyweight   Trauma Recovery 0.9 - 1.4g/lb bodyweight Dieting 0.35 - 1.0g/lb bodyweight   Stressed 0.45 - 0.7g/lb
    • Wasif H
      Wasif H on 08 Jan 12
       
      This is  a good Protein calculator which narrows the amounts down according to your training goals.
Wasif H

Creatine Myth and Facts - 0 views

www.abcbodybuilding.com/eatine%20myths%20and_facts.htm

creatine myth facts supplements important protein healthy body

shared by Wasif H on 06 Jan 12 - Cached
  • Q: Is Creatine a Steroid?
  • A:  I would like to dispel this myth by giving you the definition of what an anabolic steroid is.  These  are synthetic versions of the male hormone testosterone.  Creatine, as you will see below is not.  Basically anyone who says this should immediately be labeled a gymbecile. 
  • Q: What is Creatine?
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  • A:  First, let me emphasize that our bodies already produce creatine naturally.  Did you ever watch the transformers when you were a kid?  Well if not, there were groups of robots called " combiners. "  They would join together and form an even larger and more massive robot, crushing everything in their paths!  Our liver does the same thing with the three amino acids, Arginine, Glycine and Methionine.  It combines them to form creatine, much like the constructicons combined to form devastator!  Ok so that was a lame example, but it explains the process quite nicely.  
  • Q: What exactly does creatine do?
  • 1. Creatine works mainly to increase our Creatine Phosphate System
  • 2. Increases The Pump!
  • 3. Increases The Reparation Process of Bodybuilding.
  • Q: How exactly does Creatine Apply to An Athlete?
  • A:  Simple, it does so by enhancing your creatine phosphate energy system.  This does a number of things: 1.  Increases explosion - Most athletes notice more explosiveness after utilizing this supplement 2.  Allows yourself to push yourself harder and longer. 
  • Q: What are the side effects of Creatine, and in General how safe is it? A:  As stated above, creatine is not, and I repeat not a hormone.  Therefore it does not have the side effects associated with any Prohormone or illegal steroid. There have been hundreds of studies done on creatine that all show that it is a safe supplement. To further prove its safety two an a half million kilograms of creatine were consumed in the United States alone in 1999!  That statistic alone speaks volumes about the safety and efficiency of this supplement!  Not only that, but creatine has been the number one supplement on the market for almost a decade and no one has reported any adverse side effects from it. ( aside from the ones I listed above. )
  • : I don't workout, but do you think that creatine will build muscles and help me to lose fat?
  • No!  If you don't workout I cannot imagine what supplement would help you.  Creatine provides your muscles with more short term energy - but that is wasted if you do not exercise them. If you take creatine you should push yourself even harder in the gym. The idea is with more energy you should be able to workout harder. A harder workout leads to increased muscle mass.
  • Q: Since Creatine makes you gain weight should I not take it on a cut?
  • Yes, creatine causes your body to hold water, but that is a good thing!  The fact that your muscles are super hydrated even on a cut is fantastic.  I see absolutely no correlation between taking creatine and our body storing fat.  If anything, creatine will assist us in maintaining more lean mass while dieting.  In my mind there is no point to discontinuing the use of creatine while trying to burn fat.
  • Can I take Creatine and Protein at the same time?
  • Firstly, protein is a food product.  If you couldn't take creatine and protein at the same time, then you would have to be a strict vegetarian and still you would end out consuming around 40 grams a day just from normal foods.  To top this off, creatine is not much use without a significant protein intake.  What is the point of pushing your muscles further than they are used to, if you are not going to provide the amino acids necessary for their repair?  
  • Which supplement is Better Creatine or Protein?
  • :  ( I probably get asked this question at least once a day through email.)  Amino acids are the building blocks of our muscles.  If you do not get enough than there is no point to working out.  Creatine is an outstanding supplement, but if you have to choose from getting at least 1 gram a day of protein or getting your creatine then opt for the protein.  However I do want to stress that creatine is an excellent supplement.  In fact for assistance in muscular gains I would rate it second only to whey.
  • Do you feel that creatine is cheating?  I want to earn my muscles the hard way and don't want to cheat to get them.
  • ( I can't stand these types of questions!!! )  Yes, you would be cheating.  You would be cheating yourself out of great gains by not supplementing with it!
  • s there anything I can take to make creatine a more effective supplement?
  • The first thing I would like to emphasize is that creatine will not work if you are not properly hydrated!  It relies heavily on this, so you must drink tons of water, if you want optimal results from it.  Super hydrating your body will also improve your weight room pumps tremendously!
  • What is the best method, dose wise, of taking creatine?
  • For creatine to produce optimal results, muscle stores must be topped off or saturated with it.  To accomplish this you need to load the creatine for 5 days at 20-25 grams, spread out throughout the day into 4-5 servings.  This is the quickest and in my opinion the " best " way to saturate your muscles with creatine.  Following this phase, all you need is to take 5-10 grams a day to maintain your saturation levels.  After this, any creatine you take will be excreted as creatinine.
  • Do I need to Cycle Creatine?
  • My recommendation is to load for 5 days, followed by a 5-10 gram maintenance dosage for 4-6 weeks.  Following this, there are two particular strategies: 1.  You can take one to two weeks off and then start the cycle over.  Many athletes attest to receiving a better results this way.  2.  However, several athletes will never come off of it.  They will load it for 5 days, maintain for a few weeks and then reload again.  This is increasingly becoming the more popular method of usage.
    • Wasif H
      Wasif H on 08 Jan 12
       
      This is more of like a blog but much of his info is credible. I think of some it may not be true. I think if you take creatine you should cycle it out of your body. 
Aninder S

The Body Blog: Quick - 0 views

The Body Blog: Quick and Efficient Exercises : CollegeCandy: Here's another few really good tips for staying in shape and not having to spend much time on it either. This article describes four ac...

started by Aninder S on 08 Jan 12 no follow-up yet
Justin D

Youth Sports Training - Strength Training & The Young Athlete - 0 views

www.y-coach.com/strengthtrain.html

youth training strength exercises weights lifting growth

shared by Justin D on 23 Nov 11 - No Cached
  • Justin D on 09 Jan 12
     
    There are several factors to consider when programming strength training for young athletes. - 1. Central Nervous System Maturity - The true argument with respect to children and weight lifting should not be based on the maturity (or in this case immaturity) of the child's muscular system, but rather the advancement of the child's CNS. Within proper application of load, volume and intensity, a child's muscular system will not be compromised by weight training activities. However, a lack of motor control (a function of the CNS) will affect the child's ability to perform weight-training exercises safely. It is therefore the maturity of the CNS that is the ultimate determining factor. 2. Cross Section Of Muscle - A larger muscle infers a greater strength potential. While hypertrophy of this sort is not hormonally possible with pre-adolescent athletes, this fact is why I advocate that early adolescent athletes train with hypertrophy-based responses in mind. 3. Biological Maturity - Biological age, unlike a child's chronological age, is not actually visible. Biological age is based in large part to the "physiological development of the various organs and systems in the body" (Bompa, 2000). For example, the adequate development of bone, the efficiency of the heart and lungs to transport oxygen; these are examples of items that comprise biological age. This becomes important when determining the volume or intensity of the training program for the young athlete. 4. Hormonal Issues - Androgenic (muscle building) hormones are low in pre-adolescent athletes. This means that hypertrophy-based responses are all but impossible. Strength gains are however, very possible. 5. Technical Issues - Providing a proper foundation of the technical merits of strength training is paramount when working with youngsters.
Justin D

Too Much Exercise is Toxic To The Body | Fitness Contrarian - 0 views

www.fitnesscontrarian.com/too-much-exercise-is-toxic

fitness exercises healthy body

shared by Justin D on 23 Nov 11 - No Cached
  • Justin D on 09 Jan 12
     
    The goal of any well thought-out fitness program should be to create the exercise response you want in the least amount of time, while keeping hard work to a minimum. The whole idea is to be very efficient in how you train. You can be just as fit and have as high of a Vo2max. (Vo2max is a great indicator of how aerobically fit you are) as genetically possible by just doing a few short hard sprints a few times per week. Same goes for putting on muscle. All you really need is one hard work set per exercise to put on all the muscle your genetics will allow. The whole idea of eating a bunch of empty calories every day and then having to workout long and hard to keep your weight under control is just not worth the risk to your body. It's much smarter to control your weight with a healthy all natural diet and keep the hard workouts short and to a minimum.
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