Bodybuilding nutritional supplements
The following dietary supplements should also be entered into
Protein
Carbohydrates
Fats
Creatine
Anabolic steroids
Carbohydrates
Carbohydrates play in weight to play a greater role than first assumed. They are an energy supplier, training with weights possible. Therefore you should make sure that the carbohydrate storage before the training session is filled. Z. b. Noodles approximately 4-5 hours before the strength to eat.
You feel during or before training tired, so you can take the form of carbohydrate energy bars (simple sugars) on standby. This achieves a performance boost, but not over a long period is maintained. After training, the storage carbohydrate be refilled, but you should make sure that the human body superfluous converts carbohydrates into fat.
Protein
The protein / protein is responsible for the development of musculature. Without protein / protein will not build muscle.
The daily demand during muscle training is approximately 2 - 2.5 grams per kilogram of body weight per day. This need should be in addition to animal products (meat / fish) in the form of protein shakes, because they do not contain byproducts such as fats or dietary substances. The intake of protein according to the training, you should make sure that the daily demand is not exceeded.
Fats
A high fat diet during weight training should in any case be avoided, because the body weight at no grease burns.
A positive side effect of muscle training, however, is that the increase of muscle mass of the body also burns more fat because of the basic sales increased.
Creatine
When creatine (creatine monohydrate, creatine, engl. Creatine) is an intermediate product of energy metabolism. Creatine is formed in the liver and kidney from the amino acids glycine and arginine. In-built muscle creatine increased the hypoglykämische insulin action and thereby increases the intake of sugar in the muscle.
By creatine is adenosine triphosphate (ATP) synthesized, which is the muscle with energy. Due to an increased level of ATP, the muscles over a longer period of time to perform, no - as would usually be the case - through increased lactate values übersäuern.
The daily creatine needs for "normal" load is approximately 2 g / d, while the body is about half of them even synthetisert and the rest of the food (see natural sources) to be included.
Definition
As the name suggests bodybuilding, this is a form of physical modeling techniques through targeted training to build muscle and strict control of food intake. The primary goal is not to force growth, but the definition of Muskelamasseaufbau and muscle mass through training and intensive drainage of the muscles. Through the use of high weights and maximum intensity are injuries in bodybuilding is not uncommon. In organized sports competition is taking performance-enhancing drugs, as in other competitive sports is prohibited.
Muscle groups
* Rückentraining
* Abdominal training
* Leg muscle
* Armmuskeltraining
* Chest muscle
* Shoulder-neck muscle
* Expander Training
What is bodybuilding?
Bodybuilding is a sport in which the modeling of the body through targeted muscle exercises usually using fitness equipment in the center. Goal is to build muscle with low body fat percentage and the exact definition (highlighting) of individual muscles. Bodybuilding is mostly operated by men.
Bodybuilding is often mocked as a marginal sport, or refer to determine the cliché of the steroid muscle-eating monster is still the image many people. Tell someone now maybe weighs 70 kilos and does weight training, that he operates bodybuilding (which, by definition, yes he does!), So it is often not taken seriously ( "You have too little muscle" - "How wide are you even not! "). Questions come fast like "Will you look like protein and the other anabolic steroids?"
Of course this can not with amateur professional bodybuilding competitions are compared. Steroid and doping use and there is obviously intentional, television reports about the abuse of anabolic steroids adolescents operate stoke the prejudices, which have a comb bodybuilder Scherer.
Nevertheless, bodybuilding, properly implemented, a means of healthy, beautiful body on a screen.
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The bodybuilding training
The bodybuilding training is a strength which is focusing on the desired transformation of the body, rather than the associated increase in power sets. It can be used with dumbbells or special training machines, with most of the dumbbells are used. Thus, when most bodybuilding with repetition numbers eight to twelve repetitions per set of trains, while the maximum strength at higher stress but less repeats (one to six) will be trained. For repeats 13 to 25 pieces move in the force field of endurance, for the Kapillarisierung muscles is responsible. Usually concentrically trained. This is the muscle over a large part of his movement with force as constant as possible. With some training machine will help the force curve at point of attack on a Kurvenrad or eccentric such that the muscle in each phase of movement is equally burdened.
Other forms of training are derived from an extreme reduction or increase in the repeat numbers (eg a single maximum or attempt the "100 kit"), reducing the execution speed or eccentric load (for example, lowering the bank controlled press). It is important that the muscle after the training time to regenerate. For this reason, a split in the bodybuilding training performed, which is usually weekly and at each training session with other muscle groups can be trained.
Bodybuilding Nutrition
Proper nutrition is in bodybuilding in mass and definition phase. In both phases, the different nutrients on the day received a targeted, on average, in four to six meals (sometimes more) a day. This ensures that the body of a continuous flow of nutrients available to it for creating and maintaining the muscle needed. The body is therefore in an "anabolic" environment kept (anabolic = "Building"). Special attention is paid to the adequate protein intake laid. As a rule of thumb is that the bodybuilder daily maximum of 1.5 g to 2 g protein per kilogram of body feed should be active.
Both objectives are achieved by adjusting the weight of protein, carbohydrates and fats in the diet among the participants, such as the "anabolic diet", where the fat most of the nutrient intake and total carbohydrate intake is lowered. The objective is the achievement of ketosis. This type of diet is considered by many people / athletes to the weight carried.
Bodybuilding and Olympiada
Bodybuilding is the program of the World Games which will be performed by the International Olympic Committee but not yet recognized as a sport. [3] The most prestigious bodybuilding event in the Mr. Olympia. This competition is the professional association of the IFBB World Championships, which is the only sports in the whole BB-recognized organization. Record title, the two Americans, Lee Haney and Ronnie Coleman with eight victories. The currently most successful bodybuilding professionals German Günther Schlierkamp, Markus Rühl, Ronny Rockel and Dennis Wolf.
Bodybuilding and health
The injury risk is low when bodybuilding. The sport gets, however, because of extensive drug abuse again and again in the spotlight of the media. Through the use of performance-enhancing (but subject to the prescription drugs covered by Regulation) drugs such as steroids or hormones (especially testosterone and its derivatives) and diuretics may be in men, for example, gynecomastia, kidney failure, erectile dysfunction or heart problems occur.
When the German amateur competitions are stringent doping controls, however, according to the guidelines of the International Olympic Committee (IOC), the German Sports Federation (DSB) and the International Federation of Bodybuilding & Fitness (IFBB) performed. Tougher competition and between the ongoing doping controls are also used by the German Natural Bodybuilding Federation (GNBF) that there are lies partly detectors. The effectiveness of controls is controversial.
On 14 Died March 1996 of the top bodybuilders Andreas Muenzer with only 31 years due to multi-functional organ failure due to years of massive doping. Another problem is that without steroids, an appearance that the level of (international) corresponds to professionals bodybuilding, can not be reached.
Furthermore, the excessive training individual muscle groups in the long term stance damage. A common image is of the athletes ahead with twisted shoulders and arms, caused by the back muscles to increased training of the chest and abdominal muscles (pectoralis minor and major - chest muscles or "Pecs"). Such attitudes are real damage but excluded Training.
Bodybuiding and hypertension
Even many bodybuilders suffer under hypertension. As the only pure bodybuilding muscle and is not endurance training, is so constructed or body muscle mass in relation to the cardiovascular system. Ergo, the less-trained heart to pump more to the disproportionately large body with sufficient blood supply.
Isolated Synthol is used by bodybuilders.
This is an oil, which is directly injected into the muscle and there einkapselt, leading to an apparent magnification of the muscle leads. Muscles caused by Synthol injections increases were seen in the rule, however, unnaturally smooth, or leave a natural division and definition are missing. The injecting Synthol is - as well as the insertion of silicone implants - one in a bodybuilding contest strictly prohibited measure, to the exclusion of the athlete from competitions leads Association. Silikonimplante in the breasts of female bodybuilders, however, be tolerated and are very widespread.
Bodybuilding Korperkult
This cult of the body, the fetish-like features can take, is for many bodybuilding fans at a defining time-intensive and identity element of their lifestyle. It is the celebration of this cult are often far beyond the actual bodybuilding also. We speak therefore of Bodystyling. The term refers to an aggressive forms of the entire outer appearance and also implies a special appreciation of an impressive aesthetic effect. Here, the design of the exterior through bodybuilding mostly supported by the use of artificial tanning and cosmetics. Often tattoos or piercings alter the appearance of the body also.
That is all the more remarkable because bodybuilding is a male dominated scene (more common in women, however, is bodyshaping). Since the French Revolution and the end of the courtly culture of the rococo, it was the women who work intensively in order to take care of their beauty. Men had, the new bourgeois philosophy accordingly, but less interesting, but rather for technology and economy.
What a long time in the Western cultural circle of men was very unusual, and is also just returned from the men bodybuilder spends excessive and cultivated: the design and maintenance of your own body as well as the Eighth on the outer appearance. However, restrictive state that today the whole trend in men is increasing, the design of the body and the appearance (for the purpose of beautification / increasing the attractiveness of its own view) to give more importance, though often not to the extent and way in the bodybuilding scene has become common practice.
At the same time, however, leads this new attitude to the male body in the context of bodybuilding in a style which the middle-European tradition remains, because the new body art serves the celebration of an extreme cult of masculinity. The novelty is only in the aestheticization established images of masculinity (the "strong man").
Within the fitness scene, by the fitness boom in the 1980s and 1990s, more and more environments are increasingly diverse population and has taken groups, the bodybuilding scene in the strict sense remains a special position. She has a degree of independent culture preserved. In contrast to other directions of the fitness scene, where body-exercise, health, fun and fit-oneself feeling often play the key roles, are in many aspects of a bodybuilders body cult celebrated frequently in the foreground: The self-creation of the perfect body , highly developed aesthetic sense, which Posing (Demonstratives oneself to show bodies, or want to impress-) with an extremely well shaped body in everyday life.
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