Sunday, April 19, 2020

How to protect yourself from the Corona virus ?


How to protect yourself from the Corona virus ? 



Why is this coronavirus different?

There are many types of coronavirus, some of which cause colds.

But this deadly strain is called the "new" Coruna virus because it was not previously recognized in humans.

It is considered unusual for several reasons:

Scientists believe that this type of corona virus jumped from a different animal to a person, and this is rare.

After that, it became transmissible from human to human, which is very rare.

The person affected may not show symptoms for up to 14 days after exposure. This is especially worrying because this new coronavirus can be transmitted in the absence of any symptoms in a person.

What are the symptoms?

Fever, coughing, runny nose, sore throat, and difficulty breathing are some of the most common symptoms of a coronavirus.

"It may be more severe for some people and may lead to pneumonia or difficulty breathing," the WHO says.

The organization adds that the disease is rarely fatal, as it appears that the elderly and people with pre-existing medical conditions (such as diabetes and heart disease) are more susceptible to severe infection with this virus.

How can you protect yourself?


Dr. John Weissman, the Secretary of Health in Washington State, said the public should do "what people are doing in every cold and flu season."

This includes washing hands frequently with soap and water for at least 20 seconds.

And if you feel nauseous, cover your mouth and nose completely when coughing or sneezing. But do not use your hands. Use an elbow or handkerchief immediately.

The WHO also recommends staying at least 3 feet or 1 meter from anyone who might be infected.

Is there a cure for the new Corona virus?

No. Patients can be treated and they may recover from their symptoms, but there is no known cure for the new corona virus.

What about the vaccine?


Scientists are working on a vaccine, but don't expect this any time soon.

The US National Institutes of Health are trying to develop a vaccine, but say it will take at least a few months before clinical trials start, and more than a year for the vaccine to become available already.

Dr Peter Hotz, a vaccine scientist at Baylor College of Medicine in Houston, said scientists in Texas, New York and China are also trying to produce a vaccine. But the challenge is enormous.

"The lesson that we have learned is that coronavirus infections are serious and one of the latest and greatest global health threats," he added.

Get hard immune system to fight the coronavirus With this ways

coronavirus,Corona medicine,Corona Virus Protection,Corona virus symptoms,When does Corona end,Corona control



How to Boosting your immune system to fight the coronavirus



In light of the global and international circumstances surrounding us, given the proliferation of the newly discovered COVID-19 virus that does not yet have treatment or vaccine, infection prevention and resistance in case of infection requires care to strengthen the immune system system in the human body, by ensuring nutritional habits A specific lifestyle.
Initially, a balanced diet rich in vitamins and minerals necessary to strengthen the body must be adhered to by eating specific meals of no less than three main meals per day, namely breakfast, lunch and dinner, provided that they contain moderate amounts of food while being careful to diversify in them, by eating a class of each A group of food groups as follows:


1- Meat «Development of white blood cells»

Zinc deficiency is most prevalent among adults in America, especially vegetarians, due to their boycott of beef, which is a major source of this mineral, which strengthens immunity. Unfortunately, a slight deficiency of zinc increases the risk of infection. Zinc contributes to the development of white blood cells that recognize and eliminate bacteria and viruses that invade the body. 3 ounces of beef provides 30% of the daily value of zinc. Other sources of zinc are oysters, milk and milk.


2- Barley and oats «anti-microbial fibers»

Both barley and oats contain "beta - glucan", a type of anti-microbial and anti-oxidant fiber. These fibers are more effective than Echinacea, according to one study conducted in Norway. The infection rate of animals with influenza, herpes, and even anthrax decreased when she took this compound. As for its effect on humans, it is demonstrated in its ability to boost immunity and speed up the process of recovering from wounds. It may also contribute to better antibiotics. Experts recommend eating at least one serving of whole grains a day.

3- Garlic «a healthy body guard»

Garlic, small in size, but great potency. Some people may stay away from him because of his bad smell, but he is the savior. Doctors classify garlic and define it as a safe bodyguard, as it fights infections and bacteria, because it contains the active ingredient "allicin". In one experiment conducted by American researchers, 146 people were provided with either granules containing garlic extract or a drug for 12 weeks, and it was established that individuals who consumed garlic extract were less likely to catch a cold. While another study showed that the rate of colon cancer is 30% lower for lovers and users of garlic by six cloves per week or more. While the incidence of stomach cancer was 50% lower than those who refrained from eating garlic. Garlic works as an anti-toxin before it spreads to the body, stimulates blood circulation and prevents blood clots in the arteries. Therefore, it is advised to eat two cloves of raw garlic daily, in addition to using crushed garlic in cooking several times per week.

4- Fish «repel viruses from the body»

Selenium helps white blood cells produce cytokines-proteins, which in turn expel the influenza virus from the body. Selenium is widely found in shellfish, crabs, crabs and mollusks. Fish rich in omega 3 oil, such as salmon, mackerella and salted fish, reduce inflammation, increase air flow to the lungs, and protect them from colds and infections in the respiratory system. Also, these fatty acids are effective in improving mood, increasing body activity, strengthening memory and protecting the body from cardiovascular disease. The recommended amount is two servings per week.

5- Chicken soup «strengthening immunity»

In a study by Nebraska University researchers on 13 registered brands of chicken noodles, it was found that 12 of them were able to hinder the spread of inflamed white cells in the body. This is an important finding, because the symptoms of the common cold are a response to the accumulation of cells in the airways. The amino acid cysteine ​​secreted by chicken during its cooking is similar in chemical form to the action of the popular inflammatory drug, "acetylcysteine". Salty broth broth makes mucus as thin as cough medicine. Therefore, adding garlic or onions to the food enhances the soup's ability to boost immunity. Doctors advise you to eat a bowl of soup when you feel uncomfortable.

6- Tea «antioxidant»

A study conducted in Harvard showed that people who drank five cups of black tea per day for two weeks, the ability to fight viruses ten times the others. The amino acid responsible for boosting immunity «L-theanine» is abundant in black and green tea. You should drink several cups of tea daily. Know that brewing tea makes it five times as powerful as an antioxidant.

7- Yogurt «reduce the exposure to disease»

Yogurt or yogurt contains prebiotics, which are beneficial bacteria that maintain a digestive tract and intestines free of pathogenic germs. Prebiotic is found in nutritional supplements. A study conducted at the University of Vienna in Australia showed that eating a daily dose of seven ounces of yogurt boosts the body's immunity by the same amount of drugs. Therefore, it is advised to eat yogurt that contains this type of bacteria to maintain the health of the digestive and immune systems. The best recommended dose is 6 ounces of yogurt twice daily.

8- Sweet potato «Vitamin A and tissue manufacturing»

Some may overlook the role of the immune system in protecting the skin. However, this organ is crucial, as it covers the entire body and represents the bulwark opposite bacteria and viruses. In order for the skin to maintain its health and strength, it needs vitamin A, which plays a major role in the manufacture of connective tissues that establish the skin / skin. The best way to get vitamin A is by eating sweet potatoes that contain beta-carotene. Half a cup of sweet potatoes provides 40% of your daily need of vitamin A.

9- The fungus "activating white blood cells"

People are used to eating mushrooms to maintain a healthy immune system without realizing the relationship between the two. Contemporary researchers have been able to discover the cause. Studies have shown that the fungus increases the productivity and activity of white blood cells, making them more hostile to foreign bodies that invade our bodies. Specialists recommend eating 1/4 ounce to an ounce of mushrooms a few times a day in order to achieve the maximum benefit. Mushrooms can be included in our meals by adding them to pasta, pizza, or eggs.

Saturday, April 18, 2020

Chest exercises at home


Best Chest exercises at home 


Chest muscles



 Chest muscles are among the most visible major muscles that give the body its attractiveness, and all men and women search for healthy, sporty and graceful bodies, and there are a lot of exercises that work to strengthen the chest muscles, highlight them well, and get rid of their sag.

 But nowadays there are many people who cannot go to gyms to play sports. In general, various pressure exercises are considered one of the best chest exercises, and through this article we will present some home-based physical exercises that work to strengthen and tighten chest muscles and get rid of their sagging.


Home exercises to strengthen and tighten the chest


push up



  It is considered one of the most important exercises that work to strengthen the chest effectively, especially for people who suffer from sagging lower chest, and it can be done by bringing the hands close together, then going down until the hand touches the middle of the chest, and then going up to the top slowly also, and the exercise must be repeated ten times Every day taking into account getting a break from one to two minutes.


Dumbbell pressure exercise



  It is by lying on a floor furnished with carpets or training brushes, then bending the knees and holding the dumbbell and lifting it upward depending on the chest muscles, then lowering it to the bottom, at the end the lifting of the dumbbell to the top and then staying in that position for a few seconds, then return to the first position, It is recommended to repeat the exercise 12 times a day.


A diving exercise between two chairs



 Exercise can be practiced by placing two chairs apart from each other, then standing between the two chairs and holding them from above, and then going down and going up and then holding for a few seconds, and the exercise must be repeated in four groups per day and in each group 12 times.

Squeeze the ball



 It is by lying on the abdomen, then holding the ball between the hands and the fingertips, going up and down as is the case in the pressure exercise completely, it is preferable to repeat the exercise daily from twenty to thirty times in four rounds, taking into account obtaining a break between each round.

The exercise and legs are raised



 It is the best exercise to strengthen the upper chest muscle, and is by lying on the ground, then lifting the legs on a strong table or table, after which the hands are placed on the ground and then doing the same regular pressure movements, but slowly up and down slowly, and it is preferred to repeat the exercise daily 15 times in three rounds , With a two-minute break every three rounds.

Bodybuilding Nutrition Essentials


Bodybuilding Nutrition Essentials



Foods that contain protein



Protein is one of the foods necessary to build muscle, and it can be found in fish, chicken, eggs, milk, dairy products, and some nuts and vegetables. Most experts recommend eating at least 1 gram of protein per half kilo of body weight for best results. Also, eating protein-containing foods in the morning helps build muscle through bodybuilding.

Carbohydrates


The pancreas releases the hormone insulin when eating carbohydrates, and carbohydrates are a major source of energy in the body, and eating foods that contain them is very important, as complex carbohydrates give immediate energy to the body, such as: oatmeal, sweet potatoes, rice, peas, and foods rich in fiber, Such as: broccoli, carrots, broccoli, green beans and spinach, as well as foods that include simple carbohydrates, such as: apples, bananas, grapefruit, grapes, and oranges, but consuming a lot of carbohydrates can cause the production of large amounts of insulin Thus lead to fat storage in the body.

Healthy fats


Healthy fats are essential factors for muscle growth, as they play a key role in the production of testosterone and growth hormones that help muscle growth and gain strength, while saturated fats are also beneficial fats, such as: salmon, other fish, nuts, vegetables, oils, Like flaxseed and avocado, it is rich in omega-3 and omega-6 fatty acids.


Bodybuilding Nutrition Essentials


- There are basics to consider in nourishing bodybuilding, including the following:
The amount of calories the body needs depends on height, weight, metabolism, and also on gender, as a woman must consume from 1600 to 2400 calories a day, while a man should consume from 2000-3000 calories.
- Eat small meals throughout the day, instead of large meals, as the number of times you eat a day increases your metabolism, which leads to burning more fat.

- The daily diet should contain 50-60% of total calories from carbohydrates, 12-20% of protein and 30% of fat.






Methods of protection from muscle tear


Muscle tear and how to deal with this problem


Muscle tear


Muscle rupture means partial or total damage to muscle fibers, or to the tendon that connects them to bones as a result of exposure to pressure that exceeds their endurance, as happens when suddenly heavy things are raised. Muscle rupture may result in damage to some small blood vessels, causing bleeding and bruising, and feeling pain due to irritation in the nerve endings in the rupture area.  The chance of muscle rupture increases in athletes who practice physical contact such as boxing, soccer, hockey, Or the types of sports that require the repetition of some movements constantly, which leads to the rupture of the muscles of the forearm and the hand, such as rowing, tennis, and golf. It can also occur in people who do occupations that require heavy lifting.

Muscle tear symptoms

  Symptoms of muscle rupture differ according to the degree of rupture, and symptoms need several weeks to disappear in the case of moderate and moderate injuries, but in the case of severe injuries, symptoms may need months to disappear, and the symptoms of muscle rupture include:

- Sudden pain at the site of the injury.
- Muscle swelling and spasms.
- Bruising and discoloration of the affected area.
- Limited ability to move the muscle.
- Sclerosis and ulceration of the site of infection.
- A muscle gap appears.

The symptoms that call a doctor are:


- Severe pain that enables the injured person to walk no more than a few steps.
- Severe pain that prevents the person from sleeping.
- Severe pain, swelling at the site of the injury. 
- Severe back pain that prevents the casualty from performing normal activities, or moderate back pain that worsens after several days. 
- A crackle is heard when the injury occurs. 
- Muscle weakness and difficulty moving compared to the other side of the body. 
- Back pain does not improve within two weeks of treatment.
- Back pain associated with any of the following symptoms:
      Feeling of numbness in the thigh or rectum.
      Pain and burning when urinating.
      Fever and chills.
      Difficulty controlling urination or defecation.
      Numbness or tingling in the leg.

Muscle tear treatment


Provide assistance to the muscle rupture immediately after the injury - using the (PRICE) principle - to get the best treatment results.

PRICE principle is a compilation of the first letters of the words (Protection, Rest, Ice, Compression, Elevation). This principle means the continuation of first aid steps that must include:

- Protection: that is, protecting the affected muscle from complications that increase the severity of the injury.
- Docked: that is, avoiding any physical activity that may cause pain and delay healing.
- Ice: Use ice packs to relieve pain, prevent infections and close damaged blood vessels. It is advised to place ice packs on the site of injury for twenty minutes every hour, with a towel or any barrier between the body and the snow.
- Cmpression: Apply a tight, rubber band to the pain area to reduce swelling.
- The clay: raising the affected part to reduce fluid accumulation and thus reduce swelling.
- Apply hot compresses a day or two after the injury - that is, after the swelling subsides - which helps to relax the muscle. As for putting hot compresses before the tumor subsides, pain and swelling increase, and avoiding applying hot compresses directly to the skin should be avoided.
Take anti-inflammatory drugs and analgesics such as (Pverin) and (Advil) to relieve pain and be able to move.
After the acute pain and swelling subside, work begins to rehabilitate the affected part, where health care providers perform physical therapy for the affected muscle, and instruct the injured to do a set of exercises depending on the location of the injury and the extent of the damage caused, in order to prevent muscle stiffness, and improve the range of movement and flexibility.
The ultimate goal of rehabilitation is to enable the victim to return to daily activities easily and easily, and to return to exercise if the patient so desires.
The rehabilitation period depends on the severity of the injury, and on how well the individual responds to the treatment. Some injuries may require between 8 and 12 months before a full recovery.


Prevention of muscle tear



 Muscle tear can be prevented by following these tips:


- Stop exercising, or training when feeling pain or fatigue, and not to strain the muscles.
- Eat healthy foods that contain all the nutrients to maintain muscle tone.
- Choosing appropriate personal protective equipment when playing games and sports.
- Maintaining a healthy weight, because extra weight puts additional pressure on the body.
- Taking the necessary measures to prevent stumbling on things, by keeping corridors and ladders free of chaos, and avoiding glides during the winter.
- Running on flat surfaces only.
- Wear appropriate shoes, and replace them as soon as they are damaged.
- Doing stretching exercises on a daily basis.
- Ensure that you are physically fit before starting to play sports.
- Not neglecting adequate warm-up before participating in exercises or exercising.
- Bend the knees when lifting heavy loads, and avoid bending the back.
- Avoid body wrapping movements.
- Refrain from smoking to improve blood flow to the muscles.





Friday, April 17, 2020

The best muscle amplification proteins without damage

The best muscle amplification proteins without damage 




The list of the best proteins for muscle amplification is characterized by its great efficacy that derives from several important elements, which are its manufacture of the purest types of protein, and it contains a different set of nutrients and amino acids, which contribute to the process of muscle amplification and hospitalization by restoring tissues and fibers after exercising, but perhaps What distinguishes the best muscle amplification proteins is that they do not cause serious health harm to athletes.

10- Gaspari Nutrition Myofusion Advanced Protein


Gaspari Nutrition Myofusion Advanced Protein is among the best proteins to inflate muscles without damage in the world; it contains wonderful sources of protein, including whey protein, brown rice protein, along with casein and egg whites.

Gaspari Nutrition Myofusion Advanced Protein contains 25 grams of protein, 9 grams of carbohydrates and 150 calories. It also contains more than 9 grams of essential amino acids and a restaurant with beneficial probiotic bacteria that improve the functions of the digestive system and stomach efficiency along with distinct flavors that There are.

9- BPI Sports ISO HD


Among the best proteins to inflate muscles without damage in terms of low sugars and fats in its contents in addition to the ease and speed of digestion thanks to the pure protein that has a ratio of 25 grams per standard, and this wonderful supplement contains it along with the nourishing amino acids, which makes the supplement B BPI Sports ISO HD is very ideal for post-workout.

8- Nature's Best Zero Carb Isopure Supplement


Zero Carb Isopure supplement definitely deserves to be included in the list of the best muscle amplification proteins without damage, since it contains 100% pure whey protein, as athletes' muscles get 50 grams of protein in every standard eaten without any percentage of fat.

7- MusclePharm Combat Powder


Nothing is better than containing a list of the best muscle-amplifying proteins without damage to a supplement such as MusclePharm Combat Powder which contains 5 different sources of fast and slow-absorbing pure proteins that provide the muscles with a flowing dose of 25 grams per standard for a period of time. Up to 8 hours.

One standard of MusclePharm Combat Powder also contains 140 calories and 8 grams of carbohydrates.

6- Dymatize Iso100


25 grams of fast-digesting and absorbing protein along with 5.5 grams of BCAAs amino acids, 106 calories and the most amazing vanilla taste are the main advantages athletes get in a single standard of the Dymatize Iso100 supplement, which is one of the best muscle-amplifying proteins.

5- Optimum Nutrition Pro Complex


This list of the best protein for muscle amplification without damage must contain this wonderful supplement that contains a multiple mixture of different protein powders to achieve better results in terms of magnitude and muscle strength along with a high percentage of amino acids and glutamine.

One criterion of Optimum Nutrition Pro Complex contains 60 g of protein, 15.5 g of BCAAs, and 10.5 g of glutamine.

4- BSN Syntha 6


It makes sense that the list of the best muscle amplification proteins without damage includes a BSN Syntha 6 supplement. It is a mixture of 6 different sources of protein and the amino acid BCAAs important to the muscles.

There are 22 grams of protein fortified with 10 grams of BCAAs, along with 15 grams of carbohydrates, and an estimated 200 calories per standard.

3- MuscleTech Phase 8


MuscleTech Phase 8 supplement provides a great combination of proteins derived from 7 high-quality, pure sources of proteins and amino acids that supply muscles with continuous doses of nutrition. Muscle without damage 26 grams of protein, 7 grams of carbohydrates and 5 grams of glutamine for 150 calories.

2- 100% Transparent Labs Proteinseries Supplement


Al-Makmal is the center-runner in the list of best muscle-damaging proteins that contain whey protein, which is naturally derived from the New Zealand cows that feed on organic feed.
Athletes' muscles get an estimated 28 grams of pure whey protein and 112 calories per standard from the 100% Transparent Labs Protein Series supplement.

1- Optimum Nutrition 100% Whey Gold Standard


Availability of 10 different flavors of proteins derived from 3 pure sources that provide 24 grams of protein and 3 grams of carbohydrates along with 4 grams of glutamine and glutamic acid fortified with 5 grams of amino acids BCAAs the most important features that made the Optimum Nutrition 100% Whey Gold Standard achieve many awards For the best nutritional supplements, this amazing supplement tops the menus for the best muscle-enhancing proteins.

How to stimulate blood circulation



Blood circulation



It is the journey in which blood moves from the heart to all parts of the body to supply it with oxygen and nutrients and rid it of carbon dioxide and waste. Humans have two blood cycles: the small bloodstream, and the large blood cycle. The minor blood circulation includes the heart and lungs, and this cycle carries the non-oxidizing blood from the heart to the lungs to load it with oxygen and subtract carbon dioxide, to return the oxygen-borne blood to the heart. Then the process of pumping oxidized blood from the heart to all parts of the body, and this process is called the major blood circulation.


Poor blood circulation


 The poor blood circulation leads to a weakness in the functioning of the body's systems for their vital functions, which leads to many health problems. Weak circulation is defined as a decrease in blood flow to a specific area of ​​the body, which results in a decrease in the amount of oxygen reaching that region (hypoxia). The term poor blood circulation is used to refer to peripheral arterial disease, a disease that occurs when the arteries that supply the internal organs (such as the stomach and brain), arms and legs are clogged as a result of arteriosclerosis,

Among the most important symptoms associated with peripheral arterial disease are cramps in the muscles of the lower limbs with feeling of fatigue and pain when moving. [4] There are other symptoms such as difficulty and delay in healing wounds in the feet, and weak nail growth due to a decrease in the flow of blood to the temperature of these areas, Compared to the temperature in other parts of the body. [5] Smokers, people with diabetes, high blood pressure, and cholesterol are more likely to have peripheral arterial disease.


Hygienic practices to stimulate the bloodstream


  The most important way to maintain the effectiveness and efficiency of the circulatory system is to maintain the integrity of the heart and blood vessels. One of the most important pillars for exercising a healthy heart and blood vessels and thus the health and safety of the circulatory system is exercise and balanced eating healthy and avoid smoking.

Sports

It is one of the most important means to improve the effectiveness of the blood circulation in the body, as exercising reduces the incidence of heart and arterial diseases, and improves their performance. Whereas, the American Heart Association recommends performing aerobic and muscle exercises to maintain the health of the heart and blood vessels. According to the fitness guidelines, the society recommends performing muscle-strength exercises (muscle exercises) medium to high-intensity three to four times a week for forty-five minutes in addition to one of these exercises: medium-intensity aerobic exercises five times a week for thirty or thirty minutes High intensity aerobic three times a week for twenty-five minutes.

Healthy, balanced food

 It is also important to stimulate the heart and the circulatory system is eating a healthy balanced diet, where the American Heart Association recommends a lot of eating vegetables, fruits and whole grains, as it is recommended to eat fish twice a week, especially the rich diet. High in sugar and saturated fat, and reduce foods and drinks added to table sugar (food sugar).

Stop smoking smoking

 Among the most important factors leading to stroke, heart attacks and peripheral arterial disease. Based American Heart Association, smoking works temporarily to raise the level of blood pressure, and increase the probability of form clots in blood vessels, as well as it reduces lung efficiency to carry out air purification inhalant, other than that smoking makes exercise an important exercise difficult. 

How to be a professional bodybuilder



Doing full body exercises



An individual may become a champion in bodybuilding by following full-body exercises, which include muscle building exercises, resistance exercises, and body harmony exercises. The exercise that is appropriate for the type of body must be chosen and adhered to in order to obtain good results, while avoiding intensive bodybuilding sessions. For one month.

Drinking a lot of water 


can become a champion of bodybuilding by consuming enough water, because it helps to remove toxins from the kidneys and liver, and get rid of waste from the human body, in addition to its importance in suppressing appetite and diuresis, while a decrease in water The body dries up, and the liver, muscles, and kidneys are less able to function perfectly; this is why you should drink approximately 3.8 liters of water daily, for about a week.


Follow and stick to a sports program

  A sports body can be owned by following and adhering to a sports program, through the following:


- Consult a personal trainer or an advanced bodybuilder: in order to see sports programs that include the appropriate precise exercises that the body needs, the number of groups, and repetitions of each group, because the body needs a severe and rigorous routine that is followed up with great care.

- Avoid daily training: the training routine should include three or four exercises per week, and spend the rest of the week for rest and recovery for beginners.

- Training a specific group of muscles weekly: Each muscle group must be trained with each other and for at least once a week, because following a large number, or very few exercises, will not give the required results.


Follow a healthy diet

  A healthy body can be gained through a healthy diet

- Eat sufficient quantities of protein: the main reason for building muscle masses in the body, and each gram of protein contains four calories, and cheese, milk, eggs, poultry, fish, red meat, and other foods are considered sources of protein rich.

- Eating fiber: you must eat at least five portions of fiber daily, and control the quantities of starchy carbs consumed during the day; in order to get a better result in burning body fat, you can eat fresh fruits and vegetables that contain fiber.

- Eating appropriate fats: Fats are the source of energy in the body in case of limited glycogen stores, but you should pay attention to the type of fat consumed, as it is advised to consume trans fats and derived from plant sources, or choose fats with a high content of omega-3 fatty acids, such as salmon, or Consuming nutritional fat supplements, such as fish oil or flax oil.



How to use protein for bodybuilding


Protein 



Protein is a nutritional supplement that the body converts into amino acid, as it has a role in the production of enzymes that are important to the body and is the main component of muscle nutrition. To get the most benefit from this nutritional supplement, you must know the benefits of eating it, the amount of protein needed for muscle growth, and the appropriate way to take this nutritional supplement. Volume 0%


Benefits of eating protein: muscle regeneration and building


- Reducing body fat.
- Reducing cholesterol in the body.
- Regulating the amount of glucose in the body.



The amount of protein needed for muscle growth


 2 to 2.5 grams of protein are consumed per kilogram of body weight, such as: if the body weight is 70 kilograms, then eat 140 grams of protein to 175 grams per day, and it should be noted that the muscles cannot absorb more than 40 grams of protein per serving, Therefore, you should avoid eating large quantities in a single meal, and it is eaten and obtained either from natural sources such as meat or chicken, or obtaining the required fines using protein powder, which is mixed with either water or milk, in order to improve the absorption of amino acids in the body, preferably Take the mixture next to a meal that contains carbohydra And sugars.


Types of proteins to eat


- Protein containing fats and carbohydrates: two scoops are taken before training.
- Protein that contains simple carbohydrates: where you eat a kind of food that contains simple carbohydrates, such as: for rice, pasta, and potatoes after exercise without mixing them with any type of fat, and after 15 minutes, two scoops of protein are absorbed quickly and free of carbohydrates and fats, In this way, the muscles make the most of the protein instead of using it as energy.
- Protein free of carbohydrates and fats, where the speed of absorption is slow, which helps the muscles to benefit more from the fines ingested, and is consumed for the rest of the day.

Protein intake times


The right time for dietitians to recommend and eat protein

- Morning hours: Protein powder is mixed with a full breakfast, providing the muscles with the ideal building elements.

- After exercise: The protein mixture is eaten after half an hour of exercise, in order for the body to return its need of energy and proteins to rebuild and revitalize the muscles.

- Before the exercise: The mixture is taken a quarter or half an hour before the exercise, but most bodybuilders avoid eating protein with the meal before exercise, as the protein powder is digested during the exercise that requires a lot of effort and therefore is not fully utilized. The use of proteins in building muscle has a positive side, as it has a negative side that can happen when excessive use of these proteins and supplements, and the instructions provided on the protein packaging should be followed when used.

The best schedule of bodybuilding exercises



Schedule of exercises instructions



 To begin with, warm-up exercises should start before starting the exercises in the schedule. These exercises vary between running and brisk walking, stretching and climbing stairs. The schedule for each day must include a group of large muscle exercises such as the chest, back and legs. The groups of exercises are also determined in each month, provided that the types of exercises are changed in the schedule and the irregularity in a specific schedule is more than a month. Also, the exercise time should not be exaggerated so that it does not exceed one hour, with rest days being changed according to schedule.

The best schedule of bodybuilding exercises


Some of the sports tips that can be followed to build the body include:

First day



 In the table is devoted to the easiest muscles, to encourage the game practitioner to continue throughout the week, and start with chest exercises, and then the exercises of the muscle of traps, which is the most helpful muscle in the movement of the chest muscles.

the second day



 It combines the muscles of the back and the bases, and back exercises may be more difficult than the abdominal exercises, except that increasing the strength of those muscles increases the general strength of the body, and that the exercises of the bases, which are the main muscles of the arms, give a strong appearance to the player, and after the second day the player must obtain Full day rest.

the third day



In the table it is assigned to the shoulder exercises, and the forearm muscles can be exercises because it is the auxiliary muscle with the shoulder exercises.

the fourth day



Of the exercises is devoted to the exercises of the abdomen and legs, which are exercises that many beginners overlook, despite their importance, then a rest day and a schedule can be restored again for three weeks before changing it. As for the types of exercises, they are determined under the supervision of the gym coach to ensure the correct posture and avoid exposure to muscle injuries .


12 Steps that ensure weight gain quickly




Unlike many people, there are some people who suffer from extreme or unhealthy thinness, and they resort to multiple methods to gain weight, but in most cases their attempts are unsuccessful because they are not based on certain foundations.

Of course, a slim person cannot expect to gain weight quickly, as it takes some time, but here are some tips that will help you gain weight faster than usual:

1 - Eat more calories than your daily needs


It is impossible to break the laws of physics and thermodynamics. Energy is neither destroyed nor created. To gain weight, you should eat more calories than your body burns. There are many computers that calculate the required calories daily.

But in a simple way, eat 40-45 calories per kilogram in order to gain weight, for example: if your weight is 60 kilos, eat 60 x 45 = 2700 calories. If you don't increase your weight, keep increasing gradually until the scale moves.

2 - Bodybuilding exercises


The goal should be to increase muscle mass, not just to gain weight. This advice is directed to both men and women. Excess body fat causes health problems as well as the aesthetic appearance of rumen and flabby buttocks. Simply put, do iron exercises and work on increasing the weights you lift each week. When you increase the weights you lift with the increase in the amount of food, the increase in weight is attributed to the muscle mass, not the rumen.


Step - Circuit training - Exercices de step - Doctissimo


3- Calorie foods


Eating calorie-rich foods does not mean eating unhealthy foods full of harmful fats (Trans fats). Natural health foods such as:

Nuts: It is one of the most calorie-rich foods with unsaturated fats and protein.

Beverages: such as protein drinks, juices, and whole milk.

Fruits: Rich in calories, such as bananas, dates, and dried fruits, but stay away from water-rich fruits such as watermelon, grapes, and oranges.

Soup: Eat cream-rich soup.

Oils: Add healthy oils to food, such as olive oil, flaxseed oil, coconut oil, canola oil, and butter. And stay away from hydrogenated oils and industrial ghee.

4 - Take nutritional supplements that help you gain weight


There are many supplements that help to gain weight, such as Sirias Mas, Prokeplex Jenner, Tromas, Diamond Frick, Russian Bear Protein, etc. ... These supplements have large amounts of calories, protein and creatine, so one dose of Sirias Mass has 1250 calories and 50 grams protein!

5- Eat more protein


Eat more meat, dairy, fish, nuts and legumes, as protein is the building block for all cells of the body. There is a study that demonstrated that a diet that is poor in protein may cause erosion and wasting of muscle mass even when eating large amounts of calories!

In the case of bodybuilding exercises, it is preferable to eat 2 grams of protein per kilogram of body weight. In the event that it is difficult to consume the required amount of protein on a daily basis, it is possible to take nutritional supplements such as Wi-protein and Amino 2222.

6- Eat 5-6 meals a day


Dividing food into 5-6 meals causes a greater appetite than eating two or three large meals. In addition, small meals do not lead to bloating and indigestion, such as 3 huge meals.

McDonald's : les burgers américains désormais sans conservateurs ...

7 - Spices and condiments


Add spices, herbs and spices to the food. Foods that smell smart increase appetite. For example: thyme, oregano, cinnamon and Rose Mary. And stay away from foods you do not like to smell so as not to spoil your appetite.

8- Use large size dishes


Studies have shown that people who eat food on large plates, their brain feels that the amount of small food, which facilitates the process of eating a large amount of food. Also, be sure to arrange the food aesthetically, to further increase the appetite.

9 - Increase the amounts of zinc


It should be noted that the deficiency in zinc metal is considered the most common, as eating zinc leads to an increased appetite and an increase in the hormone testosterone responsible for building processes and an increase in muscle mass in the body. You can use a dietary supplement or eat foods rich in zinc, such as meat, poultry, cashews, and wheat germ.

10 - Eating faster


Studies have shown that after 20 minutes of eating, the brain starts sending signals of a feeling of fullness. Try not to waste time leaving the fork or spoon on the plate. And be sure to chew food well so as not to suffer indigestion.

11 - Take nutritional supplements to increase appetite (medicines to treat thinness)


There are studies that have proven that nutritional supplements such as folic acid and L-12 lead to increased appetite, and you can take tablets of these vitamins, but to obtain the best results, they are best injected into the body. Also, some antidepressants help to open appetite significantly, but it is necessary to consult a psychiatrist before using antidepressants, as they have serious side effects sometimes.

12 - A cup of lemon juice in the morning


Drink a cup of lemon juice in the morning. Eating lemon leads to an increase in hydrochloride in the stomach and is responsible for breaking down and digesting food. This leads to a greater increase in the absorption of food.

The 10 best muscle building foods ever




Muscle Building 



The human body contains about 620 different muscles, and these muscles are made of muscle fibers, which consist of acids found in proteins called amino acids. People, they are considered aesthetics, as the tight body that has muscles of large size is desirable for many people.


Muscle need for food



Many people believe that building muscles and maintaining their mass depends only on training, but this belief is wrong: in addition to training, a person must eat healthy foods that help him to keep fit and grow his muscles. 

After performing any exercises or activities that depend heavily on Muscles (such as bodybuilding exercises), this leads to the destruction of fatigue muscle fibers, and then the person needs to eat a suitable high food with fast absorption protein (such as milk serum), so the body uses amino acids in the protein to restore and build the muscle, since the nutrient The main muscle fiber is the amino acids that are found in the protein, so the muscle becomes stronger than it was in order to adapt to the nature of the effort based on it.

Many people who play bodybuilding complain that they do not feel any benefit from them, their muscles remain the same size despite the exercises (if they are difficult) that they perform, and the weights they raise during exercise remain constant without increasing, because they do not care about the appropriate food, or that they simply They are not aware of this. The lack of adequate and adequate food intake after exercise leads to adverse results, as the muscle will be destroyed and will not be rebuilt, because the muscle fibers have not received the amino acids they need.

 The best foods to build muscle



eggs


 Eggs contain a high percentage of protein, and nine types of essential amino acids, in addition to one of the types of fats, choline and vitamin D, and it is necessary to know that eggs do not have any harmful effects on health, but the increase in eating egg yolks leads to an increase In cholesterol.

Vegetables and fruits


 It is a rich source of antioxidants, as it is necessary and important for the health of the immune system in the body, and provides a range of nutrients such as vitamin C and vitamin E, and provides the important fibers that the body needs, as these fibers help to expel unwanted substances in the body.


Red meat 

Red meat should be a staple of the diet for those who want to inflate their muscles. A meal that contains 3 ounces of red meat should be eaten, which is equivalent to 154 calories, Such as iron, zinc, vitamin B, and most importantly, protein, as it works to promote muscle growth.

Skinless chicken

 Chicken is an excellent source of protein, and it is very important for muscle repair, bone health and weight maintenance, and chicken breast is the most part that contains protein compared to the rest of its parts. It is required to cook chicken in a healthy and beneficial way, because it is not fried and the skin is not left on it. There are also types of meat similar to chicken, such as turkey meat, which is one of the best white meats as a source of protein.

White cheese


 There are many people who do not know the amount of protein in this cheese, especially cottage cheese (English: Cottage Cheese); it contains casein protein, which is a slow-digesting protein, and helps build muscle, and white cheese is very useful, especially for men, and it is an excellent source Vitamin B12, calcium, and other nutrients.

Tuna and other fish


 This fish contains a high protein and less fat, and tuna is rich in omega-3, and essential fatty acids not only for health reasons; it also helps to reduce fat, and to complete vital body functions such as metabolism. Tuna contains a high percentage of Mercury, which is considered toxic to the body in the event of an increase, some people prefer to replace tuna with sardines because it contains less mercury.

Oatmeal


 It is an ideal source of carbohydrates, as it helps to reduce blood sugar, and thus works to reduce fat while maintaining muscle. 
Whole grains
 These pills facilitate digestion, provide more nutrients, and boost energy levels in the body. For example, brown rice can help boost the growth hormone, which is extremely important to encourage growth and build muscle. 

Healthy fats


There are some important and beneficial fats in the body that play a key role in the production of testosterone and growth hormones, which are responsible for building muscle. Like flaxseeds and avocados, they are also rich in omega-3, omega-6, and fatty acids.

Whey Protein


 This protein is an easy and comfortable source for bodybuilding, and its prices are affordable for everyone. It is usually used when waking from sleep, or mixed with meals to build a mass of muscles.




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