Strength_-_June_2015.pdf

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Strength
how to
avoid over
training the
ShoulderS
MAGAZINE
2015
JUNE
Building
Upper Body to Appear Taller
RelATionship BeTween
testosterone and
Body Building
1
Pilates
exercises
BodyBuilding
and Strength
training uSing
contents
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03
05
07
09
How to Take Part in Body Building
Without Taking Protein Powder
Bodybuilding and Strength Training
using Pilates Exercises
Building Upper Body to Appear
Taller
Common fitness techniques used in
modern Pilates workout
Factors to Consider When Choosing
Body Building Programs for seniors
11
13
How to Avoid Over Training the
Shoulders
How to Increase Aerobic Capacity
When Taking Part to Cardio
Fitness Exercises
How to Take Milk Thistle When
Taking Part in Bodybuilding
Relationship between
Testosterone and Body Building
Benefits of Eating Bananas When
Involved In Body Building
Exercises
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17
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M
ost bodybuilders
take protein
powder as their
source of energy.
You will hardly
see them without bottles that
contain protein powder. Protein is
a source of amino acids and many
prefer it because the amino acids
digests quickly.However, you do
not have to take protein powder
while working out. Whole protein
foods increase the speed of
burning fats by speeding up the
Breakfast
process of breaking amino acids.
You can achieve the protein you
require through the following
ways:
protein it requires.
Meals
Instead of the usual three meals
in a day, go for more than four
meals that are rich in protein. This
will ensure that you get enough
protein that the body requires. For
you to achieve this with ease, you
can have a meal plan that you can
use as a guideline of what to eat
in every meal. Foods that are rich
in protein include fish, chicken and
cereals.
This is the most important meal
of the day. Ensure that you take
foods that contain high quality of
proteins and are easy to digest.
Such foods are the eggs. Research
suggests that among the naturally
derived proteins, eggs contains the
most protein hence eating them in
the morning will give the body the
Supplements
You can substitute protein powder
with supplements that are rich in
amino acids that the body requires.
You can take these supplements
before workingout, during the
workouts and after the workout.
You can even incorporate them
in your daily meals. Before taking
supplements, ensure that you
consult with your physician.
Eat Cottage Cheese
Cottage cheese is a type of cheese
that can take up to eight hours to
completely breakdown due to the
presence of caisen that is slow to
digest. This will provide the body
a steady supply of amino acids
that will help to build the muscles
while you sleep. Ensure that you
eat your meals two hours before
bedtime because it is not advisable
to sleep immediately after eating.
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When you consume foods that are
rich in protein, you do not need to
take protein powder. As you take
in foods that are high in protein,
ensure that you take food that is
rich in other nutrients too because
they are equally important to
the body. If you are allergic to
protein, ensure that you consult
your physician before starting this
program.
I
Pilates
exercises
n the recent years, Pilates exercises have
continued to gain popularity particularly
because they confer an array of health
benefits such as improved posture. Perhaps,
the greatest boon to taking up Pilates exercises
is the development of a properly toned body.
Although Pilates cannot help you lose weight rapidly
as cardio exercising does, it does tone you better
than strength training workouts.
BodyBuilding and
StrengtH training uSing
The chief role of performing strength training
exercises is to build your muscles. This goes a long
way in preventing complications such as bone loss.
This also boosts the functioning of your metabolism
and wards off diseases like osteoporosis.
Nevertheless, strength training does not achieve
much when it comes to fine tuning and fine toning
your muscles. There are many ways in which Pilates
tones your body in a fashion more effective than
strength training. These are highlighted below.
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