Fitness Health

Anabolic Diet: How to Improve Muscle Definition Without Putting Your Health at Risk

Those who go to the gym religiously know that muscles do not come from day to night and depend mainly on regular training, rest and good nutrition. Still, it is quite common for fitness fans to encounter at some point the dreaded stagnation, a phase in which, even with so much discipline, the physique seems to be no longer evolving. It is at this moment that some are seduced by the use of anabolic steroids, extremely dangerous substances, widely known to increase the performance and the results of the training, but at a very high cost: the commitment of health.

However, those who face this problem do not have to risk so much, there are other ways to resume muscle development without falling into traps. An alternative is to strengthen the diet with prohormonal foods, especially those capable of increasing the secretion of testosterone and GH (growth hormone). Anabolic, these hormones are indispensable so that the body can progress in the gain of strength and lean mass, moving away the muscular inertia. Want to know more? Then check out:

After all, what is anabolic?

Although many people associate the term solely with so-called "bombs," anabolic drugs may actually be various substances, including food. This is because the concept is linked to anabolism - a state in which the body (in a well-summarized view) builds and / or increases the lean mass level. So, in short, anabolic are substances capable of benefiting muscle building, even preventing the opposite process from occurring - catabolism. The controversial "bombs" are, specifically, anabolic steroids - synthetic anabolic hormones capable of providing an accelerated and efficient mass gain, but with extremely harmful side effects when used indiscriminately.

On the other hand, as sports nutritionist William Reis explains, anabolic nutrients are indispensable in the menu of those who want to improve the results of the training. "A good diet is fundamental for anybody who practices bodybuilding, because it prevents the body from entering the catabolic state, use lean mass as energy. However, improving the anabolic state goes beyond: certain nutrients are able to stimulate the endogenous production, i.e. natural, of testosterone, GH and other anabolic hormones, benefiting physical development without posing greater health risks.

The role of hormones in good form

To understand better, one must know, albeit superficially, how some hormones act in building muscles. Testosterone - the main male hormone - is responsible, for example, for reducing the catabolic effect, increasing physical strength and favoring other anabolic hormones, such as growth hormone. And whoever thinks that this substance is produced solely in men is deceived - women also secrete testosterone, only in a smaller amount.

Already the famous growth hormone GH (growth hormone) benefits protein synthesis, cell regeneration process and construction of tissues, essential for anabolism. Produced by the pituitary gland, this hormone is responsible for numerous functions, including the development of height during childhood and puberty. However, in adulthood, it acts on cell reproduction, especially on muscle fibers. Normal levels of GH also help reduce the concentration of subcutaneous fat and cholesterol in the blood; besides improving the appearance of the skin and even benefit the libido.


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Reverse Effect: What Are the Risks of Taking Supplements Without Exercising

Currently the use of nutritional supplements has been widely discussed, both by health professionals and by scholars of the genre. The topic is a series of researches and debates that, often, can generate controversial conclusions, however, the market of these products grows more and more in Brazil and in the world. A study conducted by the Brazilian Association of the Food Industry for Special and Congenial Purposes (Abiad) in partnership with the Brazilian Association of Companies of the Phototherapeutic Sector, Food Supplement and Health Promotion and the Brazilian Association of Nutrition Products Companies (Abenutri), reveals that foods classified as dietary supplements are part of the daily lives of more than 54% of Brazilians.

The number is among the largest in the world and is already approaching the United States, one of the largest markets on the planet, where 68% of the population makes use of these products in the daily routine. They are much sought after by those who want to lose weight or gain lean mass, but their power goes further, as they are also used to supplement the nutrients that people are not always able to absorb through diet, or else, nutritional status of deficient organisms. Proof of this is that, according to the study, the use of supplements varies by age group. Among younger consumers, for example, the use of supplements aimed at sports and physical exercise is greater, among older people vitamin supplements are more frequent.

Nutritional supplement in deficient diets

Poor diet due to day-to-day running and concern for health are one of the reasons that lead to the consumption of dietary supplements. Most of these products are found in the form of tablets, capsules and sachets, and the most commonly consumed are Omega 3, Multivitamins, Vitamin C and Calcium. According to nutritionist Willian Reis, the use of supplements dissociated from physical exercises is indicated when there is a lack of nutrients in the patient.

"Supplements should be considered as food and not as an active principle, that is, a drug, because its proposal is to offer a nutritional adequacy. Remember that they do not replace a balanced meal, nor do they serve as compensation for an unbalanced menu. The purpose of these products is to supplement food and, unlike a medicine, has no cure goal, they only aid in the treatment and maintenance of health "- explains the professional of the Nature Center.

Protein supplements are the most requested

Although many people turn to health supplements, most of their consumer public is composed of those who want to change their body composition, whether for weight loss and measures or to strengthen and increase muscle. There are many types of supplements on the market today, but in many cases, they have a similar formula. Among the most common, used by most fitness and bodybuilders, are the famous Whey Protein and BCAA, which are primarily protein-based but have a low-fat content to lower their calories.

However, Reis warns that these products are indicated for those who practice some activity aimed at gaining lean mass, as these supplements increase the amount of protein in the body, which are associated with muscle fibers, however, it is the physical activity that promotes the construction of muscles: "It's no use taking them without doing exercises. In addition, it is still possible to generate the opposite effect, ie the excessive weight gain, because the body is ingesting a greater amount of energy but is not burning enough.

The expert says that protein supplements give results if used correctly, as is the case of Whey Protein, which gained fame due to its composition and practicality. "It contains all 9 essential amino acids, those that the body is not able to produce alone, so it is considered a complete protein. Some foods, such as quinoa, meat, eggs and dairy products are also complete proteins. However, it is important to emphasize that any kind of macro-nutrient, whether fats, proteins or carbohydrates, if consumed in excess, will lead to weight gain, so the practice of exercise is fundamental "- adds Ribeiro.


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Good fats: know the importance of these nutrients and why they should be part of our daily lives

When it comes to weight loss, fats are generally not welcome, on the contrary, they are viewed as great villains who sabotage weight loss. In relation to the organism, one of the premises of those who seek a healthier life is that the lipids must be reduced or eliminated. Even for some experts the relationship between diet and fat consumption is somewhat controversial, as there are still those who twist their nose. However, evidence indicates that in practice, when eaten properly and with moderation, these nutrients ensure the good performance of human metabolism and still prevent a number of diseases.


Good fats are sources of important fatty acids, such as Omega 3, 6 and 9, lipids classified as polyunsaturated, and its benefits go beyond their influence on physical appearance. They are fundamental for the maintenance of some functions of the organism, they collaborate with the production of hormones and they are still used as energy by the body. The food, contrary to what was propagated before, is able to regulate cholesterol levels and benefit from the Vitamins. However, for such advantages to be gained, it is necessary to know how to include them in the menu and to look for some important details that can potentiate their effects.


Essential nutrients

With direct action in several physiological processes, fatty acids are responsible, among other things, for the secretion of hormones, including those that have action in breaking down fats that are accumulated in excess in adipose tissue, and also work in the transport of fat- that is, those that dissolve in fat so that the body absorbs its benefits.

But, according to nutritionist William Reis, it's important to remember that not all fats are beneficial to the body: "If your goal is to cut down on health and energy, the best choices are the unsaturated fats found in vegetables, seafood, oil seeds, extra virgin olive oil, avocados and pure butters of high quality, which are sources of several important nutrients such as Vitamins A, K and D "- says the professional of the Nature Center.


Fat in the diet?

Whoever fights the scales and still cares about health certainly questions the indication of any kind of fat. And when it comes to weight loss then? Common sense soon indicates abolishing "greasy" foods from the menu. And all this caveat about the nutrient is not for nothing, after all, for a long time they were condemned for health and fitness. So much is that currently many people still believe that an effective diet implies in reducing lipid consumption to the maximum.


But it is precisely at this point that many are mistaken, therefore, the concept of diet low in fats and rich in carbohydrates causes a disproportion that prevents the individual from obtaining the advantages of ingestion of such nutrients. According to the consumption of fats should not be dismissed fully, but rather qualified: "The diet should include a selection of those foods that are good fats, because, just as there are different types of fatty acids, their workings in the body as well are different".

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Crossfit diet: strong feeding is the key to body sculpting

At this time of year, the academies begin to fill, after all, half of the winter has passed and many people take the opportunity to start the summer project and eliminate the greasy accumulated in the colder seasons. However, what is currently on the rise is not the traditional combination of bodybuilding and aerobic exercise practiced with the aid of functional and modern devices, but an alternative method that has been winning the heart not only of those who aim to lose weight but also of those who want to increase lean mass and define the musculature, or who seek a higher quality of life.


The military training method, which has become a fever in the academies all over Brazil and has won adherents among national celebrities, continues to win more and more people who are looking not only for weight loss and definition, but also for health and well-being. The program, known as CrossFit, has long been used by police academies, military units, tactical operations teams and professional athletes from around the world. The modality mixes high intensity exercises with activities interspersed, combining strength and conditioning. But, besides a great physical effort, this sport also stimulates a new routine of healthy habits for its practitioners, that goes from the change of small customs of the day to day, until an intense reeducation alimentary.


Activity demands large physical load

The exercise modality is the fastest growing in the world in recent times and is already a trend in bodybuilding academies. The method is based on high-intensity functional movements, which are constantly varied and usually involve weight lifting, Olympic gymnastics and metabolic conditioning, or cardio. The activities are usually very dynamic and, therefore, the training fell in the taste of those who want to escape the monotony of the other exercises.


An average loss of 500 calories in a one-hour workout is estimated, and practitioners say: it's tiring, but it works. However, like every sports routine, in order to achieve the desired goal, it is necessary to combine a diet proportional to the rhythm of exercises. Due to its high level of physical exhaustion, it is necessary to adopt a diet that meets its functional demands through balanced nutrition, which must be directly associated with the capacity and interest of the practitioner.


The secret is in balance

Nutritionist Willian Reis explains that the diet of Cross Fit or, popularly, Cross Fit diet, consists of a food plan that improves endurance and favors muscles. According to the Nature Center consultant, in order to succeed, athletes need adequate and complete nutrition, capable of strengthening the body, preventing injuries and promoting a quick and effective recovery: "Because it is a sport that requires high performance, practice has a high caloric expenditure and this makes the person needs an adapted diet, precisely to prevent the loss of lean mass and potentiate the burning of fats. "


Energizing foods boost results

An efficient CrossFit workout requires a lot of energy, so sports enthusiasts need to follow a special diet that provides the right nutrients to support the demand while promoting post-workout muscle recovery. In this way the body gains a stimulus to define the muscles, which facilitates the loss of body fat for a prolonged period, because during regeneration, the body continues to accelerate and burn a greater amount of lipids.


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Aerobic or Bodybuilding? Find Out Which One is Most Effective for Changing the Body

Aerobic exercises are the ones that attract the most when it comes to weight loss, but usually they are accompanied by a bodybuilding workout in sequence prescribed by personal trainers and fitness professionals. At that time, many people question the reason, after all the goal is to lose weight and not gain muscle, right? That is where many are mistaken, therefore, the exercises directed to the development of the musculature also contribute to the slimming and, if practiced of the correct form, can leverage the positive effects of all the invested efforts.


Step One: Setting the Goal

Lose weight or gain mass? This is one of the first questions asked when someone begins a routine of physical activities. This is because, the training should prioritize the exercises that most favor the intended effects, therefore, first of all, it is necessary to outline the main goal. To eliminate fat aerobics are very indicated because they are excellent calorie burners, since to gain lean mass and hypertrophy the bodybuilding is the ideal activity, but this does not mean that one exercise eliminates the need of the other, which will vary are factors such as order, duration, and intensity, but both can be combined strategically to drive results.


How Metabolism Reacts

Reis explains that physical exercise causes physiological changes, such as increased body temperature, heart rate and blood pressure, blood and body fluid reflex, tissue damage, and even hormonal changes. But, contrary to what many think, after practicing the body's metabolic rates do not immediately return to resting levels. "The body takes about 1 hour to recover from an aerobic exercise, but after bodybuilding, the metabolism continues with a high energy demand up to 15 hours"


Bodybuilding is the best ally

According to the nutritionist the musculature is considered a metabolically active tissue and the body requires a great energy supply to perform the maintenance of the cells of that tissue. When muscles are well developed this demand is even greater because they increase our Basal Metabolism Rate (TMB) - a measure that defines the minimum amount of energy used to perform the vital functions of the body while the body rests. High BMR therefore promotes the burning of adipose tissue.


Aerobic should not be discarded

Therefore, bodybuilding is not only the best route to definition and hypertrophy, but it is also the most effective exercise when it comes to weight loss, however, aerobics should not be reneged on by whoever wants to burn fats, or by those which target lean mass. Aerobic activity contributes to an improvement in the density, volume and quantity of the mitochondria, where cellular respiration occurs and also contributes to the blood perfusion, that is, it optimizes the nutrient supply to the cells, which is essential for the recovery process after training.


In addition, the activity boosts the calorie burning during the exercise, contributing to the burning of localized fats, so it serves as an excellent means of heating. For those who aim at muscle definition, the activity is indicated after muscle exercise and can be done with less intensity and in short duration.


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