Monthly Archives: June 2017

Food for physical recovery

Foods and Guidelines for After Physical Activity

There is no doubt that, exercise is one of the best things you can do for your health, accompanied by a healthy diet.

After you have finished a strenuous pureasiangarciniareview workout, you will want to replenish your body with food. But what foods will help your body recover while staying in line with your health goals? Here are some of the best foods and drinks to replenish your body’s energy reserves after a workout.

First, Hydrate!

When you exercise, your body loses fluids and electrolytes. Be sure to drink water before, during and after your workout.

According to the Institute of Medicine,

You may need more than these recommendations after very intense exercise. Interestingly, research has shown that chocolate milk is a good way to hydrate and consume the carbohydrates and protein needed after a workout.

A study from Central Washington University found that drinking chocolate milk after a workout is very effective in helping recovery.

Cherry juice and biscuit has also been shown to help with muscle soreness after activity.

A study by Oregon Health and Science University found that drinking sour cherry juice twice a day helped long distance runners experience less muscle pain.

A study published in the Journal of Agricultural and Food Chemistry noted that watermelon juice is also an effective anti-inflammatory to stop post-workout muscle soreness.

Some Sober Living Homes even use these juices after training to help relieve the effects.

Carbohydrates

Carbohydrates are the starches, sugars and fibers found in food. Carbohydrates are essential for energy metabolism.

Eating carbohydrates helps your body regain energy after a workout.

Low carb diets have given these a bad reputation, but carbohydrates can be part of a healthy diet.

Many of the healthiest fruits and vegetables are rich in carbohydrates, such as apples, Bananas, pears, broccoli and berries. Whole grains are also a good source of carbohydrates.

Protein

Nutritionists recommend eating protein after a workout to repair the muscles.

But not all proteins are the same. All meat contains protein, but many meats also have large amounts of saturated fats that could be less beneficial to your body.

Casa Nuevo Vida recommends that lean meats and vegetable proteins be ingested after muscle work and for other types of recovery.

Easy Eating Ideas

The best meals to eat after a workout contain complex carbohydrates and lean protein.

Here are some easy meals you can do with both:

Sandwiches

A healthy sandwich can be a full and healthy meal after workout. Use whole grain bread and add vegetables such as spinach, lettuce, cucumbers and tomatoes whenever possible.

Try proteins like lean turkey, chicken breast, walnut butter, hummus, tuna or fried egg.

Wraps

You can put almost any healthy food into an omelet and make a wrap easily. Try to make them legumes like pinto beans by combining them with peppers, romaine lettuce and your favorite dressing for a simple cold meal. Or you can make a hot wrap with chicken and sauté the vegetables.

Quinoa

Quinoa is normally used as a grain, but is actually a seed.

This “superfood”, already mentioned in another of our articles, is also a complete protein, which can help you recover from your training. You want to know what Superfoods are.

Eat quinoa in hot or cold salads, or even for breakfast! You can prepare quinoa with avocado for a portion of healthy fats for the heart. Smoothies or smoothies Is also a complete protein, which can help you recover from your training. You want to know what Superfoods are. Eat quinoa in hot or cold salads, or even for breakfast! You can prepare quinoa with avocado for a portion of healthy fats for the heart. Smoothies or smoothies Is also a complete protein, which can help you recover from your training. You want to know what Superfoods are. Eat quinoa in hot or cold salads, or even for breakfast! You can prepare quinoa with avocado for a portion of healthy fats for the heart.

Smoothies or smoothies

You can prepare all kinds of healthy foods in a smoothie. They are also tasty and refreshing. Try unexpected combinations such as ginger and banana or kiwi and kale. To increase your protein intake, you can add protein powder, yogurt, tofu, or nut butters.

Fish and Vegetables

Get your protein and carbohydrates from fish and vegetables. The American Heart Association recommends eating fish at least twice a week.

Fish is a great source of protein, vitamins and omega-3 fatty acids. Try it to be salmon, cod or tuna paired with healthy vegetables with higher carbohydrate intake like sweet potatoes, broccoli or kale.

You can be proud that, with these dietary guidelines, You will be keeping your body healthy after training!

How long does it take to get a marked abdomen?

One of the goals most sought after by most people is to have a well defined abdomen, without a doubt this is one of the most difficult goals to achieve and the real fault is the fat that covers the entire abdomen.

Some people are more likely to accumulate this fat than others, and this is where the genetics enters the game, in the area of ​​the abdomen are stored the largest deposits of fat and that is why it is more complicated to mark the abdominals.

Usually people look only to be able to lose weight and lose fat, but the more ambitious to have a fitness body want even more.

Not many people think of the abdomen looking for perfection, but if you are reading this article is because you are looking for something more than normal, to be able to know how long it can take to get a well marked abdomen, this will depend on certain factors which We’ll show you right away. Embova RX results

Perfect abs

2 Elements To Get A Well Marked Abdomen.

Somatic Body Type:

You should know that it influences a lot in the process of getting a defined abdomen the type of body that you have. It is easier to mark the abdominals to a person who has an ectomorph type of body, compared to a person who has an endomorphic body type.

It should be noted that the type of ectomorph body is the person commonly thin, with long legs, fibrous muscles and shoulders thin and not wide, and the type of body endomorph is usually flaccid and gain fat very easy, usually have broad legs and arms Thin

Food And Diet :

Food and diet could be considered as the two most important factors to establish an approximate time in which you can achieve a well-marked abdomen. For that you should implement an excellent diet plan as well as adequate training.

Knowing both factors then the time it takes a person to get a perfect abs is not the same for everyone. A marked abdomen can be obtained depending on the type of body you have and the food you carry as a habit. Do not forget that with dedication, discipline and constancy you can get it.

What Is The Real Reality About Fat And Abs?

It is well known that the greatest myths of our daily lives have usually been linked to the issue of people’s health. There are many myths with the theme of sport, with the theme of muscle definition as well as toning.

If there is a group of muscles that fitness or bodybuilders wish to have well developed, those are without a doubt the abs. In spite of this, everyone falls into serious error of thinking that they can get them marked again and again thousands of repetitions. Let me tell you that this is a very serious mistake, you will only be wasting your time if you think that’s all that is about. It is by this very erroneous belief that we are obliged to dismantle this lie.

To improve this explanation we will teach you a very common example:

The first sign the body shows you when you are getting fat, ie when you are having a calorie intake greater than the one you are spending, is when there is an increase in adipose tissue In the abdominal area. This fat accumulates  above the abdominal muscles and the density that this takes up occupies a large amount of space that could occupy the muscle itself. When you are having a calorie intake greater than the one you are spending, is when there begins to be an increase of adipose tissue in the abdominal area. This fat accumulates above the abdominal muscles and the density that this takes up occupies a large amount of space that could occupy the muscle itself. When you are having a calorie intake greater than the one you are spending, is when there begins to be an increase of adipose tissue in the abdominal area. This fat accumulates above the abdominal muscles  and the density that this takes up occupies a large amount of space that could occupy the muscle itself.

 Defined abdomen

It is from this principle that you have logically heard that the muscle weighs much more than the fat itself. Then it is a myth that you can eliminate belly fat by doing many exercises for the abdomen area.

We also recommend that you read. . . Discover the best routine for a fast marked abdomen.

What would be the percentage of fat that a person should have in order to be able to mark or define the abs?

I sincerely tell you that it will not do you any good to do twenty thousand crunches a day if you have a large sheet of fat above your muscles. Certainly with the passage of time you will have a few abdominals maybe hypertrophied, however they will be hidden behind this layer of adipose tissue.

In spite of the fact that the effects between people usually vary, in order to mark the abs it is necessary to have a  percentage of internal fat or equal to 12 percent . On the other hand, as usually happens with people, it is not a fixed measure and everything will depend on the genetics you have. Some people can be defined with 13%, others with a 14 and others with 15%, always depend on the kind of person.

At The Start Of Marking Your Abs You Should Combine Diet And Cardio Exercises.

If you want the day comes when you can go to a beach and look beautiful and enviable abdominals the first thing to take into account is that the percentage of fat in your body should be reduced considerably.

How Can You Reduce The Percentage Of Body Fat?

The percentage of body fat can be reduced very easily. Simply doing sport and, above all, having a good diet that is quite healthy and natural. Now, if you ask me which is one of the best diets to mention any, I would recommend the Mediterranean diet  as this is a way of eating that is closer to what we commonly live everyday.

To start, we can tell you that when seeking advice with an expert and measuring our body mass index to get a check on how you can start, any specialist in the area will always be oriented to the same, exercises and diet. Nevertheless,

Enviable abdomen

If you eat in the day about 2 thousand kcal and if you carry a very sedentary diet, you will spend a little more than a thousand kcal, then you will be accumulating almost a thousand kcal a day, which, in a time of approximately one week you can assume the increase of one Kg of weight.

We also recommend that you read. . . An Abdomen in HD: The Diet to Define the Abdomen. 4 Weeks Burning Fat.

How Many More Abs Do You Do?

If you do this then let me tell you that you are wrong. There is an idea that causes a lot of confusion which has been inculcated in people from the advice of many figures in the show that they should work the abs for much longer, or that you must get to do a thousand abs in the Day to see good results.

The abs, As well as the biceps, triceps and quadriceps are muscles, and therefore should be allowed to rest. Forced training can only create more problems for you.

How Long Will It Take To Do Abdominal Exercises?

The estimated time you spend investing in crunches is between 15 and 20 minutes, depending on how many repetitions you make.

Should You Do Abdominals Every Day?

Obviously NO. We continue with the same thing. As we have been mentioning, the abs are muscles that are also part of our body which must also be left to rest. As with the rest of the muscles of the body that should be allowed to rest for at least a day, The same happens with the abdominals since all the muscles to be able to grow need the fundamental principle of rest.

Will a Single Type of Abdominals Be Good for Marking the Abdomen?

Most people know the crunches that are typical or the traditional abs that everyone does with their hands behind their head or at the nape of the neck. In spite of this, doing only these types of abs will make it impossible for you to have all the muscles of your abdomen well worked.

If you are looking for a little on the internet you can find a world of different exercise options. When you begin to experience the different types of exercises for your abs you will begin to experience how each exercise is specific to small areas of your abdomen. For this reason you could say that it is not only useful to perform crunches or simple abdominal exercises to mark your abdomen.

Should I Only Exercise Abs?

For sure I do not think you’ve seen any athlete who has dedicated himself to the world of bodybuilding or fitness with an impressive abdomen and arms that give shame. To have a good muscular harmony and to be well balanced the ideal is to be able to work all the muscle groups, especially the muscles of the back. This will avoid causing any injury to the back when performing the abs.

In spite of this there are many exercises which when working a specific area of ​​the body also manages to get to exercise other zones nearby.

Abdominal exercises

Forget Sophisticated Commercial Advertising Equipment To Make Abs.

Every success in life will always be linked to a great effort and a work without equal. When we talk about perfect abs is no exception. You must forget all those devices that are very modern and that seem to promise you an enviable abdominals without making hardly any effort.

The advertisements make everything attractive for you to fall into the trap and only invest the money in practically nothing, because you will never see those results of those who speak so much.

Only with ten minutes in the day you will have beautiful and enviable beautiful abs , without having to kill yourself doing thousands of crunches in a gym! This is what advertisements for abdominal crunches commonly advertise. Let me tell you it’s a lie, a lie and more lies.

In order to make your abdominal muscles grow, you have to work a lot in that area and suffer the pains and discomforts that that generates. This is the way your body has to create a greater amount of fibers in order to be able to withstand more loads. If you train only a specific area of ​​your body, try to adapt to the effort you generate to form a greater muscle mass in this area.

That is, if your job is to lift many heavy sacks during the day, your muscles on the upper part of your body will probably look bigger than the muscles in the back of your body.

8 Variables Influencing Obtaining a Marked Abdomen .

I want to make it clear that achieving a perfect abdomen is not so simple, rather it is super difficult to achieve. There are a number of variables that intervene when you want to assess the time it will take to get a marked abdomen. The variables are as follows:

Genetics.

  • Sex. For men it is easier to have a marked abdomen.
  • Age. For young people it is easier to get the abdominal definition.
  • Feeding. It is best to follow a diet low in fat and in carbohydrates.
  • The training. The types of exercises you do and the amount of time you train.
  • Supplementation. It will give you a boost to the fat burning to bring out the abdominal muscles.
  • Rest. Your body requires about eight hours of sleep per night that is of quality.

The level of stress. Stress affects the development of your muscles and does not allow you to eliminate the fat so easily.

From this list of variables, the primordial ones are the genetics, the exercise and the feeding, these are determinants that condition the obtaining of a perfect abdomen. The determining factor in this article is time. Obviously, this is a fairly relative factor.

It can be understood that a man of twenty years who has a good time performing exercises and that leads a perfect diet, It will make it much easier to have squares marked in the abdomen compared to a woman of forty years, who has never practiced any sport in her life and who has worn poor nutrition for years.

Do not even think that a marked abdomen can achieve it in only three months , unless your genetics are spectacular and help you a lot. It’s just a matter of planning very well and working hard to get rid of the extra fat that has your abdomen so you can see the results.

Chaturanga dandasana or cane stand of 4 members

How to do the Chaturanga Dandasana correctly and step by step as Iyengar did? It brings you great benefits and you burn a lot of fat.

 

The Chaturanga Dandasana is a posture whose meaning is:

  • – Chatur: four.
  • – Anga: members.
  • – Danda: stick or stick.
  • – Asana: posture.

You will see that since you lift your body at the beginning of the execution of the posture only four parts of the body are in contact with the WideMat , and the back and the legs are in tension, as if they were a stick or stick. That is the explanation of the name of this asana. The literal translation of this name into Spanish is the Posture of the Staff of 4 Members .

– Lie down on your stomach , with your legs and arms relaxed.

– Bend your elbows to support the hands to the sides of the chest.

– Separate the legs so that the feet are at a distance of about 20 or 30 cm. Support your toes on the mat. Fill your lungs with air, to the maximum.

– Exhale the air while doing the following: impatienate with the arms to elevate the body . The legs have to be fully stretched.

– Keep the line between back and legs parallel . Breathe normally as you stand.

– Take the body forward. As a result, the contact of the feet with the mat will be with the insteps. (* See the next epigraph a photo of this step and the previous one) .

– This is the final stance. Hold on to it for about 30 seconds . You can perform normal or deep breaths.

– Repeat 3 or 4 times the asana, with brief breaks (10 seconds) in which you lie down again.

Iyengar in Chaturanga Dandasana

As we usually do, we include an image of Iyengar performing this asana.

Iyengar performing the Chaturanga Dandasana with mastery

The image above corresponds to the result of the first 5 steps (or dashes) described above. The next step is the final posture, which we see in the image below. By the way, the difficulty of the Staff of 4 Members is 1 out of 13 according to this teacher. Does it seem to you?

Utthita Chaturanga Dandasana

The name in Spanish is Table Posture (or Plate). We have not included it in the heading of Related Postures (below) because it is rather a variant.

 How to do the table stand

The line from the head to the feet is straight, but the arms are stretched.

Benefits

The Chaturanga Dandasana has several benefits.

Strengthen your arms .

Your joints gain in mobility . Both wrists and elbows, shoulders and ankles develop are accustomed to less habitual and natural positions, during a time that can be increasing, developing mobility.

Tonify your legs because they are all the time in tension, to keep them up and straight.

Burn fat in the abdomen.

Many people begin to gasp when performing any physical effort, the more they are older . But it has a solution during the final posture we perform breaths for about 30 seconds in each repetition, which is why we are accustomed to breathing deeply during moments of effort. There are many more and you can see all the benefits of Yoga for the body, mind and spirit to encourage you to deepen your practice. Helps As in all Yoga postures, we can use aids during the Chaturanga Dandasana to perfect it or simply to be able to do it more easily : You can use the Yoga tapes to keep your arms glued to the body. They are very useful if you do not yet have the necessary strength to maintain the asana and, as a consequence, The arms lose their position. We also recommend using a Yoga block if you need to lean a little on the chest or abdomen.

The Yoga Ribbon helps you to perform this asana

We emphasize as postures related to the one we see in this article:

The Cobra Posture is related because it is very similar to the Staff of 4 Members. But it looks more like the Dog Up. This last variant of El Perro is confused with La Cobra, but they are not the same.