In life there are situations when it’s necessary to throw off weight in the limited terms. For this purpose we will tell to you some special methods and receptions.

1. Limit consumption of fats!
The majority of dieticians advise to lower the maintenance of fats in a diet to its minimum admissible quantity. You’ll ask: “How much is it?” As a rule, it’s no more than 25 grammes of fats a day. However as practice shows this dose of fats can be too small and even to harm to health, therefore to adhere to such diet during long term it is not recommended. Experts advise to adhere to this diet within four-five weeks. Wishing to grow thin, using the given receptions, also it’s necessary to exclude from the diet all kinds of sausages and smoked products, any sweets, animal fats, margarine, margarine, oil (sunflower, olive, creamy) and egg yolks. It’s necessary to replace similar fats with linen oil and fish fat. One - two table spoons of such fats in the day, accepted during meal, will cover day requirement of an organism in fats, and also in polyunsaturated fat acids of Omega - 3,6 and 9.

2. Exclude the sweet!
Carbohydrates are divided into two types - simple and complex. Sources of carbohydrates are porridges, macaroni, vegetables, fruit, pies, cakes, various bakery products. It’s necessary to avoid all products which are sources of simple carbohydrates because the use of similar products leads to strong emission of a read »

Try to answer following questions:
• What makes you to come in the athletic hall?
• Why some people stop to train in a month and others are engaged in years?
• Why some people manage to reach result while others do not reach even small successes?
• Why sometimes so it’s so difficult for you to make yourself to go on training?
• Why such thoughts appear: “Maybe I will miss training today? I’m so tired today!”

It’s difficult to answer at once, isn’t that so?
We will not speak about techniques of trainings, about a choice of the optimum training program and correctness of a food. About this it’s already told and written a lot of. How to understand the thousands of articles and dozens of books on training? Absorption of the information doesn’t guarantee the result. How to understand - what councils to you approach, and what are not?
Sooner or later it’s necessary to stop searching and start to act! You should study on another’s errors, try to choose from the literature that approaches you! All receptions and techniques described in the literature – this is tactics. It makes sense, if you have a Purpose. If you don’t have Purpose, most likely, you will not reach significant results, even being widely-read and enlightened in bodybuilding sphere.
Unfortunately, nine of ten body builders train, without having before itself any Purpose. What communication exists between the purpose and results? read »

The more fat you have, the more difficult for you, being engaged in physical exercises, to reduce fat. It’s confirmed with results of research in which the fat expense was measured at performance of physical exercises at five thin people, five persons with excess weight and a five, suffering adiposity. Participants within 90 minutes worked on a velosimulator. The fat expense was measured by means of the isotope injection precisely defining, where and how fat is oxidized.

During training the general growth of consumption of fat acids at people suffering adiposity has decreased on 50 %, and at people with excess weight — on 35 % in comparison with thin. As a rule, physical exercises of average intensity promote growth of burning of fatty adjournment in 2-3 times. Besides, physical exercises promote decrease in quantity of intramuscular fat. It occurs at the expense of more intensive development of catecholamine (such, as epinephrine and norepinefrin) during training.

If volume of fat is big, the organism develops small quantity of catecholamine during training. As consequence, liberation of fat acids from fat cells and their hit in blood is reduced. On the other hand, the mentioned research also says that in a case when volume of fat in an organism is big, the expense of intramuscular fat increases, so the total amount of oxidation of fat in any case is identical. Nevertheless, corpulent people dump less that kind of fat to which the majority of people pay attention — fat which accumulates in organism in the form of fat cells.

The slowed down burning of fat in an organism of the people, suffering adiposity, occurs not only because of the lowered development by an organism of catecholamine, but also at the expense of the raised stimulation of alpha –adrenergic receptors. Unlike beta-adrenergic receptors, which promote fat burning, alpha- adrenergic receptors obstruct this process. At women in the bottom half of body prevail alpha- adrenergic receptors — that’s why to the majority of women so difficult to reduce quantity of fat in this area. It’s curious that when at the people, suffering adiposity, fat is burned, they experience the same difficulties, as well as the women, aspiring to reduce quantity of fat in the bottom half of body.
Besides, at people with excess weight level of residual secretion of insulin is raised. During employment by physical exercises insulin interferes with fat burning (at the people, not suffering completeness, it doesn’t occur thanks to the raised secretion of catecholamine). Secretion of catecholamine at corpulent people is lowered. Anyhow, the metabolic cycle because of it is broken.

How people, whose fat makes powerful percent of weight, can solve the problems connected with oxidation of fat? The food additives containing ephedrine stimulate action of catecholamine in an organism, including their burning effect. To some extent secretion of catecholamine can raise also caffeine, but its action, as a rule, is brief.

The pain in muscles accompanies, unfortunately, any training. The reasons for this are many. Let’s admit, you feel better, than usually and dare yourself to work more. Next day there is a pain in sheaves and in muscles. On trainings you don’t give to a body rest and, as consequence, a pain appears again. Painful sensations after trainings don’t disappear, but one - easy weakness, and another - a pain which does not allow to move normally. What to do? To wait, when all is normalized by itself?

So many people do, but that takes time. The admission of trainings brakes process of growth of muscular weight. With a pain it’s possible and it’s necessary to struggle, and medicine can help you in this. Exist checked up ways when it’s possible to facilitate and even absolutely to exclude a pain. In medicine it’s considered that there are four reasons of posttraining pains: “late” muscular pain, the over-expenditure of the power “fuel”, the raised reactance of the nervous terminations and “overwork”. It’s necessary to know that many illnesses are accompanied by a muscular pain. If our council hasn’t approached you and a pain hasn’t ceased, it’s necessary to address immediately to the doctor. Remember, we are talking only about a pain in muscles, not the joints or connective tissue. These pains demand other medical approach.

“The late” muscular pain is most studied by medicine. The reason of this pain consists in damage of muscular fibers, and it means that chemical substances in muscles, prostaglandin and histamine are liberated and cause a pain. The pain appears in a day after training and can accrue during two - three days. Thus there can be an inflammation of muscles causing local tissue swelling - it contributes to poor inflow and outflow of fluid. And as result - you are invalid some days.

Is it possible to save itself from “a late” pain, - scientists don’t have the common opinion in this question. Some sportsmen consider that the warm-up before training and extension after training reduces risk of occurrence of such pain. Others prefer to do easy physical exercises, thereby warming up a body and reducing painful sensation.

Struggle against inflammations.

Happens that inflammations and local swelling arising after micro traumas are imperceptible at first sight. Remove the tumor can not hormonal resolvents, cold or heat, and also massage. Each method has both positive and negative moments. read »

Q.: At present I am engaged in the strengthened trainings, and I would like to start to accept creatine monohydrate. But I have heard recently that at some body builders who accepted this preparation muscular spasms and diarrhea began. Can it happen with me?

A.: In 1993 one expert has suggested an ice-hockey team Quebec Nordics to start to apply creatine. After a while some players have received stretching, and the trainer of this command has solved that it could occur from application of creatine. But the expert considers till now that the trainer wasn’t right. He has showed some powerful arguments in favour of application of creatine by sportsmen. Scientific data confirmed the advantage.
But still exist charges to creatine about stretchings. More often such charges are heard from the different companies of NHL. The companies assert that creatine causes a large quantity of traumas. Richard Kreider, the scientist from University of Memphis spent the big work on researches of creatine. One of last such researches is: “Influence of application of creatine during trainings on occurrence of muscular spasms, traumas and a syndrome of the general exhaustion”.
This research has been presented on the convention of National Strength & Conditioning Association in Nashville. Results were amazing, it’s necessary for opponents of creatine to reflect. The main objective of researches consisted in revealing collateral actions of creatine. 160 persons have filled questionnaires where they have described positive and negative aspects of food additives which they used. All who has filled questionnaires were athletes who constantly take part in competitions and are engaged in power trainings. Additives which were investigated: Phosphogen HP, Phosphagain, Gainers Fuel, Met-Rx и Phosphagain 2. Some of them contained creatine, some didn’t contain. As a result it has been established that the creatine use hasn’t followed to traumas. It hasn’t occurred at those who accepted creatine together with additives, and at those who accepted only creatine.

So, we will sum up researches. Creatine increases power and raises endurance of the human. Therefore, if you doubt till now this preparation, depart aside and leave it for others.

Q.: I have heard recently to accelerate power increase, it’s necessary to use thick bars and dumbbells with the big diameter. Is it true? And if it right, on what this method is based?

A.: Thick bars have found the consumers already very long time ago. But more recently on a world power ring there were new bars with triangular section. These are very good bars!

So, what a new bar will give to you: read »

Organism hydration.
Do you know how many water it’s necessary to drink every day? If you consider that you know it, don’t hurry up with the answer. Many experts in a sports food and dietology often mislead sportsmen with the incorrect information that it’s necessary to drink 8 glasses of water during the day.

It’s too simplified approach, which is incapable to consider individual requirements of an organism for water. For many sportsmen it can be insufficient 8 glasses of water during the day.

It’s considered that coffee leads to organism dehydration. Two-three cups of the coffee will have only weak diuretic action. However six or eight cups of coffee will have an opposite effect.

If you drink water only during those moments when you thirst, liquid losses will be filled only on 60 %. You must drink water without relying on subjective sensations like thirst. The lover of fitness can drink about 4 litres of water during the day. If you’ll add to your diet 40-50 grammes of bran, cellulose, pectin, or vegetative glue every day, your organism a day will acquire on 130 calories less.

Read a product label!
Do you know the difference between low-calorie, easy and products with the low maintenance of fat?
Now you can check up your knowledge:
Fat-free products: it’s less than 0,5gr of fat in portion.
The low maintenance of fat: 3gr (it’s possible and less) of fat in portion. read »

Exists girls from whom it is impossible to tear off a sight. Where they have appeared – on ball in an evening dress, in the street or on a beach – always and everywhere men will turn off necks, looking it following. They will always be in the focus of attention simply because forms of their body are perfect.
Such are participants of tournament «Fitness – Olympia» and if you, girls, wish to become similar to them, listen to their councils.

Penny Price.
Everyone wish to become successful as soon as it possible, but it is necessary not to forget that desirable result in any business is possible only by laborious work. And body perfection - not an exception.
Usually girls start to feel that their muscles are poured by force, already after two weeks of employment, but not less one month should pass, before it becomes appreciable surrounding.

However trainings are only one of fitness components. If you will not keep a diet, even trainings will not help you to get rid of fatty adjournment. To reach an object in view it is possible only combining trainings with correctly picked up diet. In this case fat first descends quickly enough, but then this process is slowed down. Nevertheless it is possible to notice, how bicepses are gradually became dense and convex, and then the top part of an abdominal tension became stronger, whence fat descends faster, than from the bottom. read »