Fat: Good or Bad?

Fat: Good or Bad? The most concentrated source of energy of all the nutrients are fats: 1 g fat gives 2.3 times more energy than 1 g of proteins or carbohydrates. Also fats dissolved vitamins for delivery to the organs and tissues, protects the body from excessive heat, depositing in the subcutaneous tissue, and protect the internal organs from the rough mechanical action.

The lack of fat in the diet can lead to a number of serious disorders of vital activity.

Lets discus the main sources of fat:

Triglycerides

Triglycerides can be of two types.

Glycerin. Itself belongs to the category of alcohols and dose not form fats. In addition, in glycerin are observed properties of carbohydrate – low calorie (4 calories per 1 gram). It is found in many diet products and is responsible for the pleasant smell and consistency.

Fatty acids. This carboxylic acid consists of carbon atoms and hydrogen molecules. The more hydrogen molecules, the higher hardness level of fats is. Fatty acids can be of two types:

Saturated fatty acids. Contain a large amount of hydrogen atoms, it is poorly digested, disrupting cells. Saturated fats are found in abundance in foods such as beef, lamb, pork, dairy products, cocoa.

Read moreFat: Good or Bad?

Main principle of bodybuilding

Main principle of bodybuilding
Exist a lot of myths about importance of diet and exercise in bodybuilding. Each of them is important. There are many so-called “experts” that says that “diet – represent 85% of success” or “not important exercise as a diet.” Goldenmuscles is convinced that such statements is nonsense! To achieve results, and to ensure that time spent in the gym will give 100% result, you need to combine exercise with diet. Only together they will bring you wished goal! In the bodybuilding food is the fuel that your body need for growth, training and drive the process of the formation of muscles.

What does in professional sport an athlete need  to succeed in their field? Special sports training and, again, proper nutrition, which make body work. The same can be said about supplements. They are a diet supplement. We do not even give out them in a separate budget item, they usually come in ‘supplements”. It appears in one famous journal – “eat to live but not live to eat.” And Goldenmuscle agree that food is necessary for the body function, health, and for achieving physical goals. For example, from fish oil, we obtain the required fatty acids as EPA and DHA. American diet does not include the consumption of omega-3, this is the reason of the imbalance of omega-3 and omega-6. That’s why we can recommend to use fish oil. This is not only a very useful product, yet it helps with insulin sensitivity, helps to lose weight, and is required for such complex diseases, such as mental

Read moreMain principle of bodybuilding

Bodybuilding Without the Added Shakes

Protein shakes and supplements have a lot of benefits for bodybuilders; they are quick and easy to use and supply the type of protein necessary for a bodybuilder’s diet. This is why they are so popular and commonly used; particularly amongst those relatively new to the weight-lifting game. While shakes and supplements are for the most part safe and healthy when consumed properly, they do carry some added risks. Because protein shakes are a food supplement they are not regulated by the U.S. Food and Drug Administration in the same way as pharmaceutical products. This means that manufacturers might not test supplements for toxins or might fail to disclose harmful ingredients in their products. Independent testing labs have previously found heavy metal contamination, including cadmium, lead and arsenic, in many protein shakes. So with this in mind, is it possible to get ripped without the shakes?

What Your Body Needs to Build Muscle

Protein shakes do not provide your body with anything that you cannot get from regular foods; they just give you a shortcut to getting it. By understanding which foods your body needs, and when and how often it needs them, you can tailor-make you own perfect bodybuilding diet. Sure this version requires more time and effort, but hey, you’re a weight-trainer, all you know is time and effort right? To build muscle and lose fat you need a variety of proteins, vegetables, fruits, carbohydrates, and healthy fats in your diet. There is of course still a key focus on protein.

Read moreBodybuilding Without the Added Shakes

Can You Get Bigger Arms in Just Four Weeks?

Bigger arms are one the most sought after products of bodybuilding and working out. Anyone who read Golden Muscles’ interview with Arnold Schwarzenegger will no doubt already have a serious hankering for transforming their guns. A set of huge muscular arms instantly communicates a generally fit and muscular physique, and arms are the body part most frequently on show.

Anyone who has dreamed of sporting a pair of superhero arms will have also dreamed of a ‘fast track’ way of achieving this. Many sites offering advice on how to get big arms claim that this can be achieved in just four weeks. Bigger arms in just four weeks, really? The majority of these programs are tried and tested, but solid gold proof of their effectiveness is yet to be found. The general rule is that if you spend four intense weeks concentrating solely on building up your arm muscle, you can get the guns of your dreams in no time. Whether these programs are effective or not, the question remains; should you be doing them?

How the Programs Work

The method of concentrating on one body area at a time is called ‘specialty training’, and the idea is to focus on one particular goal- such as building bigger arms- for a specific period of time. During this time you are advised to cease training on other parts of your body and tailor your training program solely to your main goal.

Read moreCan You Get Bigger Arms in Just Four Weeks?

What exercise to choose for the abdominal muscles

In order to get rid of the big belly, many of us begin perform press exercise. Long, hard and unsuccessfully. Why? Because targeted exercises for this group of muscles only strengthen and increase abs but no more … And all your efforts may remain unnoticed under a layer of fat, which is densely settled there. If you want your abs to be well defined, be prepared for hard work. After all, you need to get rid of excess fat but without diet and aerobic load it will be hard to achieve your goal.

Understand that the best exercise for all does not exist. We are different: we have different genetics and anthropology, we feel in different way load of the same exercise, so you need to listen to yourself and choose the exercise that works best for you. There are a lot of options: it is different crunches and leg raises that are performed as with weight or not. It is believed that the rise of body load the upper press, and leg lift – lower one. But this division is quite arbitrary, since the rectus abdominis is one.

Read moreWhat exercise to choose for the abdominal muscles

Nasser El Sonbaty Dead at 47! October 15, 1965 – March 20, 2013

A tragic story is sending shocks throughout the industry! Nobody knows exactly how this has happened yet, but unconfirmed reports are that Nasser El Sonbaty has passed away at the age of 47. According to IFBB Pro Shawn Ray, the word on the street is that Nasser had kidney failure from kidney infection. Rest in Peace.

IFBB Pro League Contest History

Athletes’ healthy appetite

Did you know that the appetite – it is one of the best indicators of productivity of your training. If at the end of training, you are ready to swallow an elephant, everything is going to plan. But if you have no appetite, then probably you didn’t work enough or poorly recovered. After a good workout, your appetite may last for two or three days. Try to explain this to your relatives, who surprised and wary watch over how much you eat.

Unfortunately, not enough intensive and effective training does not increase appetite, it remains at the same level, or even begins to melt with your muscles. If growth and constant progress is important to you , do not let the state of hunger, because then the body begins to feed on itself and all your efforts will be in vain. Be sure to follow the rules of nutrition before and after training.

Read moreAthletes’ healthy appetite

The harm of a healthy diet

Does it ever exist, that like you eat right, and the soul is restless. Some constant discomfort is felt … Maybe you’re just too fixated on healthy eating? By the way, there is even a special term: orthorexia – the desire for proper nutrition, transforming into a very real obsession.

Orthorexic people know all about calories, food composition and glycemic index. They reject the simple carbohydrates and animal fats. Their handbook is a guide to nutrition. In stores they thoroughly study the composition of the product on the label. It is strange, isn’t it?

Honestly answer the following questions:

1. Do you pay attention to the composition of the product, but not to its taste

2. You set more stringent limits of your diet, taking out more and more harmful products

3. If you refuse the offer to eat anything that is not useful at all in your mind, you feel proud

4. Your favorite foods are forbidden, because they do not correspond to the concepts of healthy eating

Read moreThe harm of a healthy diet

Myths about ABS

Well defined abs is the dream of many. And the harder it is to achieve, the more it wants. Abs fascinates, attracts attention and is a matter of pride. Yes, there are people who do not need to exert much effort to show off their cubes on the beach, but in most cases it is a long and laborious work.

Let’s dispel the myths that can prevent you from achieving the goal:

1. Number of packs = number of muscles
Rectus abdominis – that is the muscle that it is divided into packs with horizontal and vertical tendons. The amount and form of packs is determined by genetics, and to change anything hardly anyone can.

2. Many reps = perfect abs
In fact, it is not true. If you do many reps, then, after reducing the percentage of body fat, you will just see a flat abdomen. But for the packs to become packs you need to work with additional weight performing 8-12 reps, the situation is the same as with other muscles.

3. Daily workouts = well defined abs
Abdominal muscles are the same as all other muscles. And they also needs time to recover. You have to work intensively on the abdominal muscles to three times a week.

Read moreMyths about ABS

Fight against cellulite

The following set of exercises will help you get rid of the hated cellulite, as well as strengthen the muscles of the arms and legs, to reduce hips and waist. Perform this exercise program at least three times a week for at least two months, and your efforts will be visible to all others. Actually, only weight training help at the same time to lose some weight and strengthen muscles

Training

Each workout should begin with a little warm-up to warm up the muscles and prepare them for work. Run around a little, jump or dance in the fiery rhythms about 3-5 minutes. This will be enough to put in order the pulse and tune to the working wave.

For that you need two dumbbells (2-5kg), patience, perseverance and a good mood. Training lasts about 40 minutes, rest between sets should not exceed 30 seconds, all of the exercises should be performed with full concentration until you feel tiredness in the muscles.

Hamstrings

1. Take a prone position, bend your knees and lift your buttocks up. Make multiple passes.

2. Get on your knees and keeping hands on the chair, make swings up (back) with one leg, then with other. Relax. Make multiple passes.

Muscles of the front of the thigh

Stand up straight holding with one hand on the back of a chair, lift straight leg forward. Then repeat with the other leg. Relax. Make multiple passes.

Thighs, press, leg

Read moreFight against cellulite

How to Give an Intramuscular Injection

There are several rules that should be followed in order to make safe injection. It’s about the intramuscular injections, the most popular places for them are buttock, thigh and deltas. During the injection needle must enter as deeply as possible without hurting either the nerve or blood vessel.

1. Remember about hygiene. Wash your hands before starting the procedure.

2. Clean with cotton wool soaked in alcohol top of the bottle to make sure that it is sterile.

3. Use only new syringe, firmly attach a new needle on it, remove the case and insert into the bottle or vial.

4. Turn the bottle upside down and slowly start to fill liquid. The number must be a little more required.

Read moreHow to Give an Intramuscular Injection

Steroids and blood lipids

U.S. researchers examined the bodybuilders who use steroids. The aim was to find out how things are with the composition of the blood. At the same time, scientists expected to find in the blood any abnormalities associated with the typical bodybuilding diet. Actual experiment consisted in the fact that three days, scientists recorded the daily menu of athletes and made blood tests. On average, athletes take daily from 25 to 250 mg of steroids (in the form of pills or injections). What about diet, it was typical to that season: 49% of daily calories bodybuilders received from carbohydrates, 22% – from the protein (about 2.7 grams per kg) and 29% – from fat (cholesterol above the recommended norm to 2.8 times). In addition, the athletes took from 100% to 600% of the recommended daily doses of vitamins and minerals.

Strangely enough, but the composition of the blood of athletes remained within normal limits. And only some of the indicators (eg, the proportion of good cholesterol in the total cholesterol) deviated from the normal range … in a positive way.

See … All this, of course, does not mean that steroids can be taken without risk to health. If bodybuilders are genetically predisposed to heart disease, even a small increase of cholesterol can cause thrombophlebitis, heart attack, etc. On the other hand, the diet overloaded with carbohydrates and proteins, as well as vitamins and minerals, did not affect blood, the same as steroids. According to doctors, it should be quite the opposite.

Read moreSteroids and blood lipids