Common Mistakes of Steroids Use

As it known anabolic steroids are very effective drugs for this reason are widely used in medical practice. However, to exaggerate their role in the achievement of sports results would be invalid because, throughout all the useful has it's limit beyond which damage begins. The transition from quantity to quality in medicine is so clearly illustrated as in no other area of ​​human activity. The lack of reliable information leads to the fact that some abused anabolic steroids, while others take them in doses, it becomes clear: how this person is still alive ? Doping control in the form in which it exists, contributes to people's minds even more confusion.

By doping are ranked many substances that cause no harmful effects on the body, and, conversely, many drugs that are harmful to the doping does not belong. Useless to ban steroids and their use is pointless to scold. Everything what is needed, always used and will be applied, regardless of any restrictions. Anabolic steroids - the objective reality. And the task of doctors, coaches, journalists should not be reduced to the sweeping criticism, but to really help people thoroughly to understand in this matter. Here are the most common mistakes of anabolic steroids.

1 Failure to comply with age-related indications and contraindications for the use of steroids.

2 Excess of medical dosages of anabolic steroids.

3 Ignoring of a course treatment principle with the development of drug dependence.

4 Ignorance of intermittent regimens of short-acting anabolic steroids.

5 Underestimation of the role of the liver in anabolic effect and the inability to protect the liver from possible toxic effects of steroids.

6 Malnutrition during treatment with anabolic steroids.

Today there is not proven that steroids are "mortal" dangerous. Without a doubt, taking steroids, people are always at risk. But before drawing conclusions, we must accurately determine the extent of this risk. Frankly, the risk of dying in a car accident is much higher than that of anabolic steroids. But this does not mean that we should ban cars and never get behind the wheel. Type of steroid, duration of use, heredity athlete - all affect the degree of risk. A risk in life is always there. To minimize side effects, physicians should consult athletes which taking steroids. The tactics of intimidation does not do honor to physicians and scientists. Steroid abuse is unacceptable, but the restrictions we will not achieve anything. The best way is an open and honest conversation about the real consequences of the use of steroids.

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Nutrition Before Workout

Food before a workout should contain carbohydrates, proteins and do not contain fats (preferably not more than 3 grams).
Nutrition before, during and after training carbohydrates before training needed in order to load glycogen bins and provide muscle and brain energy. During training, the fuel is burned very quickly, and we need it to be glycogen, because of the fat body can not supply the required amount of energy (due to lack of oxygen).
Proteins before exercise would not be a source of energy, they will be a source of amino acids to working muscles. As a result, immediately after exercise in muscle protein synthesis increases dramatically.
Fat in the diet prior to exercise should be absent, because the fat in the diet slows gastric emptying and rate of digestion. Fatty foods in the stomach longer, and if she will be there is during training, it can cause cramps, nausea and belching.

# The classic meals before a workout will be the following: poultry (turkey, chicken) with a coarse grain and rice
# Low-fat steak and potatoes
# Scrambled egg white with oatmeal

Calorie meal should be normal, the same as all your other meals. Bulk food (a large portion of salad or bowl of soup) is better to eat for an hour or two before your workout, so she had time to digest and the stomach was empty. Denser foods can be eaten in 30 minutes-an hour before the workout.

If you exercise to increase muscle mass, then for 30 minutes before your workout, eat a fruit of large size with a low glycemic index (apple, pear, strawberry or any berry) and wash down his protein drink (best of the whey protein (whey protein powder)). Calculation of the protein in this cocktail is as follows: 0.22 g of whey protein per kilogram of body weight. For example, if you weigh 68 kg, in the cocktail (mixed with water) should be 15 grams of protein.

Also, for 30 minutes before your workout, drink a glass of strong black coffee (with sugar substitute can be, but not with cream) or very strong green tea. This will help the secretion of epinephrine and nor epinephrine, which mobilize fat from fat cells, so the body can use it as fuel. Thus, during training, you burn more fat and less glucose, glycogen and amino acids. Fatigue during exercise comes much later. The head would be better to think, and you can train more intensively. The effect of coffee before a workout lasts about 2 hours.

Immediately prior to exercise it is better not to eat anything, because physical activity detracts from the digestive system (stomach rhythmic contractions that digest food). In an extreme case, if you are very hungry, you drink a glass of protein shake or milk.

Features of Chest Workout

First you need to learn one thing - strength training is the destiny of not only men but also women! Ladies,  you have muscles that needs training, too. Maybe it is not as strong as men has, but it has more stamina.

The Main Goal
Before you start pumping the chest muscles, you need to determine your goals. You must be clear about what you want and how will look your chest in the final version.

Anatomy of the Pectoral Muscles
Big pecs are flat paired muscles that cover the chest in front. Top of infants begins just below the collarbone. The bottom of the breast muscle in women is well developed by nature, while the top is far behind. In addition to this for years with top chest loses tone. In the end, the upper part of the pectoral muscles becomes "not the best kind," and it begins to sag breasts. Therefore it is recommended to start training with the study of infants in the first place to the top. To do this, perform bench presses and dumbbell bars on an incline bench presses or perform on a flat bench, but in a way that the lowest point of the dumbbell or barbell located just below the collarbone. This will allow the maximum load to focus on the target upper chest.

Technique
As practice shows, the most effective exercise pectoral muscles twice a week. Better for it to use two different services. If you do not have experience of training in the gym, then you better start to train chest with simulators. When performing exercises using free weights, the work includes a set of small muscles of the stabilizers that help balance and maintain weight. So you start doing it will be easier using the Smith's simulator and other simulators to pump breast. Then, as the growth of your physical attributes needed to move to free weights. However, much to overload yourself you should not, replace free weights no more than one - two exercises of the complex.

Begin each workout with warm-up. This will help you prepare your body for stress, heat, and increase muscle elasticity and thereby protect themselves from possible injuries and sprains. For a general warm-up will be enough work for five - ten minutes on any aerobic trainer. Only then can we move on to the main part of the workout. It is also important before beginning to perform heavy duty 1.2 warm-up sets with weight less than 30-50% of the worker.

Stretching
Do stretching after a workout and warm-up approaches. It is also possible to stretch between the workers and approaches. Do not be amiss, and the inclusion of stretching exercises at the end of your workout. This will help speed recovery, relax muscles and make them more flexible. When the guy can not use a "springing" movement! Stretching should only be static! Stretch the muscle for at least 10-15 seconds.

To stretch the chest muscles you need to take a brush in a vertical rack simulator and slowly take body in the opposite direction of the hand. Do not let the appearance of pain in the shoulder joint!

The importance of basic exercises!
To avoid confusion, it is necessary to understand that exercise is the primary and secondary. The task of the main exercise is to increase strength and mass of target muscles. Secondary exercises help the muscles to work on form. The basic exercises are all kinds of breast presses with barbells and dumbbells. There is also a major exercise options include dilution lying. The secondary exercises include the information in the simulator, crossovers on the blocks, and the various movements on simulators for bench press. These exercises can improve the shape of the pectoral muscles, but are not effective for the growth of strength and muscle mass. Just embarking on training in the gym for beginners is best to start training with the use of infant simulators. Such an approach would deliver them from the risk of dropping a weight on your head and learn to concentrate on the muscles. After two months of training, you can rest for two to three weeks and then begin to slowly replace the exercises at the gym movements using free weights.

Female Bodybuilding

Female bodybuilding has several objectives, first it's burning excess body fat and weight normalization, and secondly - the correction of problem areas of figure. To get a beautiful figure does not necessarily do this sport professionally and increase the muscle to the daunting size, is sufficient to perform only the exercises to correct and follow a special diet.

Women's bodybuilding classes can be divided into three main phases.

1. Burning fat - is carried out, if you want to remove the excess fat from the major problem areas and other parts of the body. The main problem areas include the female figure - the abdomen, waistline, buttocks.

While working on burning fat, you should do quite reps at a rapid rate, this mode allows you to achieve results in the shortest possible time. At the same muscle group performed only one exercise, but with six approaches for 15-20 reps. All work is carried out using small weights.

This step will not only get rid of excess fat and increase your physical endurance. Which will be useful in further training.

2. In the second stage should move to raise the general tone of the muscle groups. The moment of this very important and requires attention. Work on the general tone of the muscles will get excellent physical shape and improve overall health.

At this stage, and train almost every muscle in the body, gradually increasing the weight of burdens. As the first stage will be sufficient to perform only one exercise for each muscle group, but with fewer repetitions, they should not be over 12 in the approach. An important role is played by selecting the weight it should be done so that the last repetition you do with a noticeable effort, just such an embodiment will provide the best training effect.

3. The third stage involves the correction of the problem areas the figure, it is most important. To succeed it must first pass a thorough analysis of your body and identify those areas which will most load. As a rule, these zones are - inner thigh, back of thighs, calves, chest, buttocks and thighs.

After determining the problem areas is a set of exercises that help to correct these muscle groups. To speed up muscle growth, use at least two exercises on the problematic group. And these exercises are performed with a rather heavy load, but in this case will stimulate muscle growth.

When doing women's bodybuilding should take into account some features of the female body, for this reason it is desirable to include in the training facilities as much as possible exercises at the gym, replacing them with a barbell exercises and dumbbells.

Not unimportant role in the female bodybuilding diet plays in the first phase of training using low-carb diet, this will enable to get rid of fat.

In the correction should proceed to a protein diet, just in case you will have material for the growth of muscle fibers.

You should not apply to employment female bodybuilding prejudice, with the right approach, just a few years you can get a great figure with perfect proportions without resorting to plastic surgery. And as a bonus you get the general improvement of health and vitality.

Five Benefits of Fitness

Do you want to think faster on the job? Feel like a human, coming home at night? Spending time with your second half not only in bed watching television? There are buns, without feeling remorse? If your answer is "yes" (and who would say "no"?), Then in front of you five compelling advantages fitness, which you perhaps never knew.
Training your body, you train your brain
Training will not only make our muscles stronger, but also increase levels of serotonin - a hormone that helps to think faster and clearer. At work, you will be able to keep pace with more and less tired. Besides serotonin helps us to maintain a good mood, making us more friendly and positive, which is important when communicating with colleagues.
Movement relieves nervous tension
As far as the mere idea to start exercising can cause you stress, so do exercise can make your life more calm in all respects. Physical activity in any form is already distracted by unpleasant thoughts, allowing you to switch our minds to rest. Becoming more relaxed, you will please not only themselves but everyone around you.
Fitness helps build relationships
Exercise is always more fun together. Come to practice with his friend, wife, colleague, and you will see that it will give new impetus to both of you. Usually those who train with someone reach their goals faster than singles. Especially important is the support for those who want to lose weight.
Physical exercises are constantly improving your body
Within a few weeks of constant training, you will see that the clothing was to sit at you differently, you become more efficient, sporty. If you love to play with friends in football or badminton, you will notice that they have become more resilient and nimble, and speed your reaction time increased.
Exercising regularly, you can have more
Constant training and became strong muscles accelerate your metabolism, and so now you can occasionally afford to eat what used to be thrown from your body in good shape for ten steps back. Of course, you still eat right, but! The very bun now you can eat no stealth, reproaching herself for each piece bitten off, and with a clear conscience, knowing that tomorrow it will "burn" in training.

Lenda Murray: Lumbar-gluteal region

When I started training in bodybuilding, I asked myself: "Why am I doing? What I want from myself to do?" I do not want to find out how much muscle mass I am physically capable to hung over. I do not need a shapeless pile of muscles. On the contrary, I wanted to turn my body into what I considered the standard of female beauty. A method for this purpose there are very different. Some parts of the body require a constant overload, the other must be handled cautiously and wisely.

The lumbar region - is the foundation of the feminine form. This is the link that completes and records your body into an hourglass shape. If you make the middle part of the body bulky and muscular, you'll look like a kind of brick construction. If it is too thin and shapeless, you'll look fragile. In the end, everything is decided by the proportions of the body, it must be taken as an axiom.

The most-critical of the exercises - squats. No other exercise this can not be compared on effectiveness, when to perform it correctly. On the other hand, if you perform squats correctly, the negative effect will also be maximized. Unfortunately, too many athletes perform squats uncorrectly. Weight is very large, very wide leg stand, squat too deep, etc. Thus, the legs and thighs shapeless recruited muscle mass.

Women often self-harm yourself by visiting the gym without any specific purpose or program. Surrounding them say, "You must train just before the blue in the face" or "just do it." And it just makes you great, but not beautiful.

For example, large trapezoid certainly adorn a man, but will harm the woman. I train a trapezoid, but do not separate them with the rest of the body. Many women who are training the trapeze, pumped his downright bull neck.

Another dangerous area - the deadlift. I do this exercise, but not with such large scales, which increases from the waist. Instead, I will give myself to exercise on your upper back. Performing a horizontal thrust block sitting, I concentrate on the endpoint, the reduction of the blades, rather than pulling forward.

I often warn women that can be drawn into Jim culture, the culture of the gym. Very often, a woman meets a guy in the room that says "I'll make you big and strong." Before she has time to understand something, she finds herself embroiled in a masculine style of training and loses all womanhood, and to return it is very difficult.

Bodybuilding - it's not just the size, shape, topography or artistry on the podium, a combination of these indicators, and this kombiinatsiya different for men and women. The sooner we realize that the man - a man and a woman - this woman is, the better for all of us.

Nicole Nagrani Wins Inaugural Bikini International

Nicole Nagrani of Deland, FL won the inaugural Bikini International competition here at the Arnold Sports Festival 2011. Contestants were judged on attractiveness and presentation of their curvier, less muscular physiques.

Nicole Nagrani received a prize of $7,000 from Brian Cavanaugh of GNC and a Tony Nowak jacket from Arnold Schwarzenegger.

Other major prizes awarded in the Bikini International were:

• 2nd place: Sonia Gonzales of Temecula, CA received $3,000 presented by MHP and a trophy from Jan Tana.
• 3rd place: Nathalia Melo from Ft. Lauderdale, FL received $2,000 presented by CJ’s Elite Suits and a trophy from Ricart.com.
• 4th place: Jessica Putnam of Knoxville, TN received $1,000, presented by Gaspari Nutrition and a trophy from Bodybuilding.com.
• 5th place: Jaime Baird from Orlando, FL received $1,000, presented by MET-Rx and a trophy from Michelob ULTRA.
• 6th place: Amanda Latona of Las Vegas, NV received $1,000 presented by Optimum Nutrition and a trophy from The Columbus Dispatch.