Saturday, 23 February 2019

Why do not your muscles grow despite doing weights?

Many times some people try enormously to make weights so that their muscles grow . However, in certain cases, this mission fails. Many of the reasons why your muscles do not grow despite doing weights, are under your control , so you should know what is influencing the growth of your muscles. In the following article we will explain some reasons why you are probably not increasing your muscle mass, despite being doing everything you think is necessary to achieve it.
One of the most common reasons is that you are not using the right amount of weight . Remember that if you have been training with weights for some time, it is necessary that you gradually increase the weight of them. To begin with, it is good to use 5-pound weights, for example, but after a while those will no longer have a significant effect on your muscles. It is necessary that you use enough weight, since to stimulate muscle development there must be micro injuries in the tissue. We recommend that you consult with your coach what is the weight that you should be using for this moment.
Another very common cause is that sometimes we dedicate ourselves too much to cardio . Cardio has many beneficial effects, but muscle development is not one of them. Cardiovascular exercise is excellent for decreasing body fat and burning calories, but it does not work specific muscle groups, for which it does not promote its growth. The most advisable thing is that your exercise session you add at least 20 minutes of cardiovascular exercise, and also you dedicate in each session to work one or two muscle groups with weights and machines that are more specific for muscle hypertrophy.

Believe it or not, sleep also influences muscle growth. Maybe the reason why you do not see significant growth of your muscles is that you are not getting enough sleep . As we explained before, for muscle hypertrophy, a small injury to muscle tissue must first occur, and when repaired, more muscle tissue will be generated, causing it to grow. This repair that we mentioned occurs during the rest moments, so if you do not sleep enough, or do not take your moments of rest seriously, it is possible that your muscles stop growing.
The lack of regularity or consistency in your routine can also affect muscle growth. Maybe you are lifting weights many times, however you are not complying with an organized routine. The most advisable way to train is having 3 sessions of high intensity, interspersed by 2 sessions of less intensity. If you want a muscle group to grow you should train it at least twice a week to see true results.
You may be doing the exercise incorrectly . As much as you repeat an exercise a thousand times, if you do not do it correctly you will never see muscle hypertrophy. It is important to do a weight lifting correctly and safely, because in addition to not working the muscle properly, you can seriously injure yourself with a bad move using weights. It is advisable that you always consult with your coach how to do the exercise, to do it safely and achieve the best results.
Finally, another possible cause is the only one that we can not control, genetics . Unfortunately muscle growth has a genetic component, which comes with us from the moment we are born. There are two types of muscle fibers, type I or slow and type II or fast . It depends on what type of muscle fibers you have in greater quantity so that it is easier for you to develop muscle mass. This happens because type II or fast fibers are thicker than type I or slow, so the muscle will have a greater thickness initially, and it will be easier for it to grow faster.
If you are a beginner in the world of weight training,it is better to start little by little and be very consistent, as the results of these workouts will be seen in the medium or long term, giving you the body and health you are looking for if you do it well .

Sunday, 17 February 2019

Is it healthier to eat raw or cooked vegetables?

Cooked food with more properties

Let's start with the tomato , this vegetable contains lycopene, an antioxidant found in red fruits such as tomato, papaya, watermelon, among others. A study conducted at Harvard University showed that people who consumed high amounts of lycopene had a lower risk of heart attack and cancer .
The most important thing we should know about lycopene is that, to obtain its benefits in greater proportion, we must cook the food. This was demonstrated by Rui Hai Liu, professor of Food Science at Cornell University.
To make the most of lycopene, we can accompany it with certain good fats such as olive oil, avocado or olives.
Other vegetables that are preferable to consume cooked are asparagus, carrots, spinach and mushrooms , because when cooking they increase the antioxidants they have, such as carotenoid and ferulic acid. And the best way to cook them is steamed or boiled.
In the specific case of the carrot , cooking increases the levels of beta-carotene , which is an antioxidant of the carotenoid group. Beta-carotene, once it enters the body is converted into vitamin A , which is essential for our body since it promotes night vision, the immune system, fetal development - if you are pregnant, the carrot will come in handy- , production of red blood cells and growth of bones.

Raw foods with more benefits

When it comes to raw foods, two of the vegetables that have the greatest benefits if eaten raw are broccoli and cauliflower . The heat damages the sulforaphane , which is very good at preventing cancer and destroying the cancer cells that have been generated. The only bad thing about eating these raw vegetables is that they are difficult to digest, so they can cause gastrointestinal discomfort.
Beet is another vegetable that should be eaten raw. When cooking it loses all the folate, which helps generate new cells and proteins in the body.
What you must do to take advantage of all the benefits of raw or cooked vegetables, is to eat them in a varied way and follow the advice that we mention here . What you should always remember is that the best way to prepare cooked vegetables is steamed, this way you lose less nutrients and vitamins, being more beneficial for your health.

When to eat raw or cooked vegetables

When eating raw or cooked vegetables, keep in mind that some come well at certain times of the day and others at other meals.

In the morning

At this time, when you get up, it is best to eat raw vegetables because they cleanse the body and the digestive tract thanks to its fiber .

At noon

At the time of eating, you can also eat raw vegetables, although you can alternate with cooked vegetables.

Friday, 15 February 2019

How to choose the gym you need without dying in the attempt?

This year if I sign up for the gym! Surely you have heard this phrase on multiple occasions, especially on these dates. However, there are many people who raise this goal and do not comply. Lack of time or determination can impede the scope of this desire. If this is not your case and you have proposed as an infallible goal not to stop doing so, continue reading because we will give you some tips so you can choose the gym you need without dying in the attempt.
Choosing a gym suited to your requirements and needs involves investigating a bit of this market. This can help you achieve your goals faster, in a place that is comfortable for you, even if it suits your pocket.

Tips to choose the gym you need

There are many gyms and there are more and more, there is not a city in Spain that does not have one. Even innovative and colorful, with similar machines have come from another galaxy. And is that they are fashionable and increasingly booming because of the versatility they offer, when to keep in shape it is. However, there are certain characteristics that must be met to adapt to what you need.

Closeness to your home or work

Getting a gym that is close to where you work, live or study will help you maintain consistency. Having to travel long distances to get to your training site can lead you to feel unmotivated. If you can walk much better, so you can warm up some muscles. Also the lack of space to park the car will not be an excuse for not going.

Specialized trainer and quality of machines

Sometimes many gyms are equipped with good exercise machines, but they do not have qualified personnel. This must be a mandatory condition to be able to choose the gym you need; Because if you do not have specialized guidance, the results will not be as desired. In addition they will be the ones indicated, with their experience, to evaluate your evolution and keep you motivated . So, if you are already thinking about your favorite gym, make sure you have sports health professionals and personalized training .
As for the machine you have to be of quality and adapted to each type of exercise you want to perform. They also have to be in optimal conditions to be able to carry out the exercise successfully . Do not let yourself be carried away alone by the beauty of the spaces, the machines should be in a condition for daily use. The recommendation to make sure of it is to make a previous visit, look at the machines in detail and ask all the questions before signing up.

Schedules and Rates

One of the ways to choose the gym that you need and that adapts to your comforts is by checking your schedules. There are centers that because of their location the rooms and machines are occupied at certain times of the day. Check in advance the schedules they offer and in which there are not so many people, so that you can carry out each exercise correctly. It is also important to be sure of the opening and closing of the holidays , so you will not find surprises if you want to go one of these days.
The rates must be adapted to your needs. With the fashion that has imposed on going to the gym, many Low Cost types have emerged . These offer a very low rate to stay in a competitive position compared to a market that is growing. However, you must take into account the services and activities offered by each rate. This way you can make sure you really pay for what you need.

Why do not your muscles grow despite doing weights?

Many times some people try enormously to make weights so that their muscles grow .   However, in certain cases, this mission ...