Have you noticed the difference in physique between a sprinter and a marathoner?
The body of a marathon runner is shaped to perform a long task, repetitive and low power task. Most of their muscle fibers are Type I (slow twitch muscle fibers). Fibers are smaller, they can make a prolonged effort, and takes long to fatigue.
A sprinter's body is carved to short bursts of high intensity. The muscles are composed of more Type II fibers (fast twitch muscle fibers). Are larger and thicker than the slow, and can generate force quickly.
If the goal is muscle hypertrophy, after an aerobic base is important to exercise your ability to run or swim faster.
A sprint lasts 10 to 15 seconds. At that time, you can not get oxygen to the muscle so it uses the ATP that is already stored. It is short-lived, but is capable of generating the major powers. After that you'll be depending on the speed of blood circulation to transport oxygen to your muscles, your heart beats faster and restores the ATP stores. So the rest interval is so important in sprinting. The rest time should be sufficient to take the next rep at full power again. 2, 3 to 5 minutes may be needed.
Whenever possible, train explosively, and use the intervals. Your body will be at a state of EPOC (Excess post-exercise oxygen comsuption) that increases your metabolism after exercise and helps burn more calories even sleeping!
- Run / sprint: On a straight track, shoot out from scratch and accelerate to reach full speed. Keep running until you feel that you are not producing much more power. Slow down gracefully, stop and rest. Do not need to run 100 meters. It can be 40, 50 or 60 meter's sprints. Practice full speed is what matters. Do more sprints until you notice a drop in performance.
- Swimming: Try lowering your time in the 25 or 50 meters. Rest swimming slowly for 50 to 100 meters. Take more sprints until you notice a drop in performance.
After sprint training, it is common for people to want to "burn" a few more calories jogging a little bit or some more swimming. There is no need! The training is fast, do not worry. You will see that the time spent on exercise is lower, from 25 to 35 minutes. Way to go!
sexta-feira, 14 de maio de 2010
Snatch, a power exercise
Snatch is one of the Olympic lifts, it is the best exercise for power.
If you can already deadlift and overhead squat, the next step is to get the weight off the floor and take it over the head in one fluid motion combining strength and explosion.
Strength + Speed = Power.
Of all olympic athletes, weightlifters are the ones that have the highest vertical jump, that means, they are the strongest.
Before "take out" a certain weight, you need to train additional movements before. So let's unravel the snatch in separate moves from end to beginning. This is the order I use to warmup:
- Overhead Squat: This is the basic exercise of snatch. Train always. If you do not have a squat rack, here's a video showing how to take the bar from the floor to overhead with security. It also shows how to abort the lift in case you lose the balance:
- Snatch Balance: Test the weight you can handle.
- Hang Snatch: To train your pull and speed of transition. Fine tuning of motor recruitment.
- Snatch: Is the Olympic movement itself. Legs, hips, abdomen, trapezius, shoulder and arms are the main muscles recruited. Easier said that recruits the entire body! Sprinters use snatch to run faster, increasing the blast power. If you want to jump higher or improve your performance in other sports, practice the snatch.
Women also:
Blasting speed:
Anyone can do:
Biomechanical analysis of the snatch:
If you can already deadlift and overhead squat, the next step is to get the weight off the floor and take it over the head in one fluid motion combining strength and explosion.
Strength + Speed = Power.
Of all olympic athletes, weightlifters are the ones that have the highest vertical jump, that means, they are the strongest.
Before "take out" a certain weight, you need to train additional movements before. So let's unravel the snatch in separate moves from end to beginning. This is the order I use to warmup:
- Overhead Squat: This is the basic exercise of snatch. Train always. If you do not have a squat rack, here's a video showing how to take the bar from the floor to overhead with security. It also shows how to abort the lift in case you lose the balance:
- Snatch Balance: Test the weight you can handle.
- Hang Snatch: To train your pull and speed of transition. Fine tuning of motor recruitment.
- Snatch: Is the Olympic movement itself. Legs, hips, abdomen, trapezius, shoulder and arms are the main muscles recruited. Easier said that recruits the entire body! Sprinters use snatch to run faster, increasing the blast power. If you want to jump higher or improve your performance in other sports, practice the snatch.
Women also:
Blasting speed:
Anyone can do:
Biomechanical analysis of the snatch:
What to eat
Update:
This is a guide that I made early on (I do eat different nowadays), but serves as a base without meat (I'd put more fruit throughout the day and would not give much attention to the cereal bars or soy milk, do not need much). In the end, options for eating out.
-------------------------------------------------- --------
Early morning start (optional):
- Water.
Breakfast:
- A bowl of cereal (cornflakes, oats, whole grain malted sugar-free, quinoa flakes, neston etc.).
- Fruits (bananas, plums, papaya, apples, tangerines, raspberries, blackberries, strawberries, etc.).
- To put in cereals: Ades Yofresh (calcium and vitamins), Ades Light Chocolate (do not have calcium but in fortified cereals) or juice.
or
- A glass of water with fortified soy milk powder (Supra Soy Lactose Free, Soy Milk) or a glass of soy milk (Ades or Purity) with Nescau;
- Fruit;
- One or two slices of bread with (margarine) or (Mix tahini with sugar cane molasses, half and half) or (jelly) or (peanut butter) or (hummus, tahini paste with chick peas).
Morning snack (1 hour and half to 1 hour before lunch):
- A fruit and a muesli bar;
- A fruit or two;
- Water.
Lunch:
- Beans and rice (preferably brown rice, lentils can be in place of soy beans or other legumes such as chick-peas);
- 1 to 2 servings of vegetables (zucchini, eggplant, okra, peppers, squash, endive, spinach, beets, cauliflower, broccoli, potatoes, cassava, manioc, chayote etc.).
- A big salad, preferably with dark green leaves (lettuce, arugula, watercress, tomato, onion, carrot, cucumber, radish, corn, peas, etc.). To season, a squeezed lemon or the famous vinegar / extra virgin olive oil / sea salt;
- Optional: (a piece of textured soy sauce in shoyu) or (4 nuggets of chicken flavored vegetable protein, made in the oven or fried in oil) or (shimeji mushrooms or shitake mushrooms in margarine and soy sauce) or (stroganoff soybean) or (scrambled tofu with tomato and onion) or (diced tofu to soy sauce and scallions);
- One tablespoon of ground flaxseed;
- A glass of orange juice or some other citrus fruit, rich in vitamin C, to fix the iron.
Afternoon Snack:
- A lot of nuts, any kind (almonds, walnuts, cashew nuts, pistachios, macadamia nuts, hazelnuts, peanuts, etc.). Or a portion of dried fruit (apricots, prunes, dates etc.). ;
- A fruit;
- Water.
Dinner:
- Rice (if desired, also a small bean);
- Salad;
- A lot of greenery (the remnants of lunch served);
- Optional: (a piece of textured soy sauce in shoyu) or (a 3 nuggets of chicken flavored vegetable protein, made in the oven) or (shimeji mushrooms or shitake mushrooms in margarine and soy sauce) or (scrambled tofu with tomato and onion) or (diced tofu to soy sauce and scallions);
- A light juice, water or diet cola.
1 serving = 1 handful
Characteristics of food:
Rice = carbs, protein, fiber, B vitamins, etc.;
Beans and other legumes = carbohydrate, protein, iron, vitamins, minerals, etc.;
Soy = carbohydrate, protein, iron, calcium, minerals, etc.;
Tofu = Protein, Calcium, etc.;
Chestnuts = protein, good fats (omega 3 and 6), iron, calcium, zinc, etc.;
Grains = carbohydrate, vitamins, proteins, minerals, fiber, etc.;
Vegetables = carbohydrate, protein, fiber, minerals, etc.;
Leaves dark green leaves = the clear in the dust, rich in iron, calcium and vitamin C;
Fruit = vitamins, fiber, etc.;
Salad = vitamins, iron, calcium, etc.;
Flaxseed = great source of omega 3, fiber and protein, improves absorption if crushed at the time of consumption;
Fortified soy milk powder = contains all good to start the day;
Tahini sesame paste = pure, rich in calcium and omega 3 and 6, helps reduce cholesterol;
Cane molasses = rich in iron, contains calcium;
Tea = If the English take, so do I;
Cereal bar = practicality;
Sea salt = better than refined salt, keeps the lost minerals during the refining process;
Brown sugar = better than refined despite the characteristic color, it has vitamins and minerals;
Extra-virgin olive oils = it's the "least worst" of the oils. Don't abuse.
How to Prepare the TVP (textured soy protein, "soy meat"):
Ingredients: TVP, minced garlic, chopped onion, olive oil, salt, soy sauce, Sazon seasoning vegetables.
- Separate as much desired in a colander PVT rice;
- Boil enough water to cover the whole soybeans;
- Pour the boiling water and let rehydrate in soybean;
- Place a seasoning of vegetables ready (Sazon, Knor, Jimmy etc.) And mix well;
- Soak (hydrating and getting a taste of seasoning) for 15 minutes;
- Throw out the excess water and squeeze with your hands until PVT out as much water as possible from all pieces;
- Saute garlic, onion and olive oil;
- Put TVP in hot pan and stir, enough to do crisp toast;
- Pour shoyu on sojinhas until they gain a deeper color (can substitute soy sauce for sweet paprika);
- Saute a little longer and go!
Note: Add if you want, champingon sliced, parsley and chives etc..
What the body needs per day:
Carbohydrates: 55 to 60% of daily calories (man = ~ 357g / female = ~ 300g);
Protein: 10 to 15% of daily calories (81g = ~ man / woman = ~ 68g);
Fat: 30% of daily calories (83g = ~ man / woman = ~ 70g);
Vitamins: A, B complex (B1/tiamina, B2/riboflavina, B3/niacina, pantothenic B5/ácido, B6/pirodoxina, B9/ácido folico B12/cianocobalanina), C, D (G), E, K and H / biotin.
Minerals: Iron, Calcium, Zinc, Iodine, Potassium, Selenium, Phosphorus, etc..
Fiber: 25g to 30g per day;
Water.
Weightloss = eat fewer calories than the body uses in a day.
Weight gain = eat more calories than the body uses in a day.
1 gram of carbohydrate = 4 calories;
1 gram of protein = 4 calories;
1 gram of fat = 9 calories;
1 kg of body fat = 7700 calories.
100 grams of fat = 770 calories.
One man + / - one day spent in sedentary ~ 2,500 calories;
A woman + / - one day spent in sedentary ~ 2100 calories.
Physical activity 1 hour spent ~ 500 calories.
This eating plan is based solely on plant foods: grains, cereals, vegetables, fruits, seeds and nuts.
-------------------------------------------------- --------
What to eat away from home:
- At the bakery: vitamin fruit with orange, no milk, no sugar. Bread, orange juice, or bread with tomato.
- Italian restaurant: pasta with tomato sauce and salad.
- Pizza, no cheese, just ask. Palm Trees. Shimeji or shitake. Zucchini (Best!). Arugula and sun dried tomatoes. You can tell the pizza man for put more sauce, or put some tomato slices and black olives.
- Arabic food: hummus, tabbouleh, pita bread, esfiha of endive with walnuts and raisins, esfiha of za'tar, falafel, salads, lemon.
- Japanese Restaurant: kappamaki (cucumber sushi), California temaki "no kani" (you can put tare sauce and sesame in place), shimeji, shiitake mushroom, vegetables (tempura), yakissoba vegetarian, gohan (rice), niguiri (sushi with umeboshi, a plum sorrel), horseradish and sake.
- In Mexico: frijoles (beans), guacamole, and pepper. And totopos!
And in cases of emergency:
- McDonald's, apple pie, banana pie, chips, salad, carrots are vegans. If you choose a lacto-vegetarian snack ask for a "no meat" Big Mac. Or at Burger King, a Whopper without meat.
- China-in-box: Vegetarian bifum. China-yaki-bifum vegetarian (no meat or chicken). Yakissoba vegetarian.
- Steakhouse: what are those tables of salads? Flawless leaves, beautiful tomatoes, hearts of palm, mushrooms, artichoke hearts. Sacrilege or blasphemy, vegetarians can do well in barbecue and steaks houses of quality.
This is a guide that I made early on (I do eat different nowadays), but serves as a base without meat (I'd put more fruit throughout the day and would not give much attention to the cereal bars or soy milk, do not need much). In the end, options for eating out.
-------------------------------------------------- --------
Early morning start (optional):
- Water.
Breakfast:
- A bowl of cereal (cornflakes, oats, whole grain malted sugar-free, quinoa flakes, neston etc.).
- Fruits (bananas, plums, papaya, apples, tangerines, raspberries, blackberries, strawberries, etc.).
- To put in cereals: Ades Yofresh (calcium and vitamins), Ades Light Chocolate (do not have calcium but in fortified cereals) or juice.
or
- A glass of water with fortified soy milk powder (Supra Soy Lactose Free, Soy Milk) or a glass of soy milk (Ades or Purity) with Nescau;
- Fruit;
- One or two slices of bread with (margarine) or (Mix tahini with sugar cane molasses, half and half) or (jelly) or (peanut butter) or (hummus, tahini paste with chick peas).
Morning snack (1 hour and half to 1 hour before lunch):
- A fruit and a muesli bar;
- A fruit or two;
- Water.
Lunch:
- Beans and rice (preferably brown rice, lentils can be in place of soy beans or other legumes such as chick-peas);
- 1 to 2 servings of vegetables (zucchini, eggplant, okra, peppers, squash, endive, spinach, beets, cauliflower, broccoli, potatoes, cassava, manioc, chayote etc.).
- A big salad, preferably with dark green leaves (lettuce, arugula, watercress, tomato, onion, carrot, cucumber, radish, corn, peas, etc.). To season, a squeezed lemon or the famous vinegar / extra virgin olive oil / sea salt;
- Optional: (a piece of textured soy sauce in shoyu) or (4 nuggets of chicken flavored vegetable protein, made in the oven or fried in oil) or (shimeji mushrooms or shitake mushrooms in margarine and soy sauce) or (stroganoff soybean) or (scrambled tofu with tomato and onion) or (diced tofu to soy sauce and scallions);
- One tablespoon of ground flaxseed;
- A glass of orange juice or some other citrus fruit, rich in vitamin C, to fix the iron.
Afternoon Snack:
- A lot of nuts, any kind (almonds, walnuts, cashew nuts, pistachios, macadamia nuts, hazelnuts, peanuts, etc.). Or a portion of dried fruit (apricots, prunes, dates etc.). ;
- A fruit;
- Water.
Dinner:
- Rice (if desired, also a small bean);
- Salad;
- A lot of greenery (the remnants of lunch served);
- Optional: (a piece of textured soy sauce in shoyu) or (a 3 nuggets of chicken flavored vegetable protein, made in the oven) or (shimeji mushrooms or shitake mushrooms in margarine and soy sauce) or (scrambled tofu with tomato and onion) or (diced tofu to soy sauce and scallions);
- A light juice, water or diet cola.
1 serving = 1 handful
Characteristics of food:
Rice = carbs, protein, fiber, B vitamins, etc.;
Beans and other legumes = carbohydrate, protein, iron, vitamins, minerals, etc.;
Soy = carbohydrate, protein, iron, calcium, minerals, etc.;
Tofu = Protein, Calcium, etc.;
Chestnuts = protein, good fats (omega 3 and 6), iron, calcium, zinc, etc.;
Grains = carbohydrate, vitamins, proteins, minerals, fiber, etc.;
Vegetables = carbohydrate, protein, fiber, minerals, etc.;
Leaves dark green leaves = the clear in the dust, rich in iron, calcium and vitamin C;
Fruit = vitamins, fiber, etc.;
Salad = vitamins, iron, calcium, etc.;
Flaxseed = great source of omega 3, fiber and protein, improves absorption if crushed at the time of consumption;
Fortified soy milk powder = contains all good to start the day;
Tahini sesame paste = pure, rich in calcium and omega 3 and 6, helps reduce cholesterol;
Cane molasses = rich in iron, contains calcium;
Tea = If the English take, so do I;
Cereal bar = practicality;
Sea salt = better than refined salt, keeps the lost minerals during the refining process;
Brown sugar = better than refined despite the characteristic color, it has vitamins and minerals;
Extra-virgin olive oils = it's the "least worst" of the oils. Don't abuse.
How to Prepare the TVP (textured soy protein, "soy meat"):
Ingredients: TVP, minced garlic, chopped onion, olive oil, salt, soy sauce, Sazon seasoning vegetables.
- Separate as much desired in a colander PVT rice;
- Boil enough water to cover the whole soybeans;
- Pour the boiling water and let rehydrate in soybean;
- Place a seasoning of vegetables ready (Sazon, Knor, Jimmy etc.) And mix well;
- Soak (hydrating and getting a taste of seasoning) for 15 minutes;
- Throw out the excess water and squeeze with your hands until PVT out as much water as possible from all pieces;
- Saute garlic, onion and olive oil;
- Put TVP in hot pan and stir, enough to do crisp toast;
- Pour shoyu on sojinhas until they gain a deeper color (can substitute soy sauce for sweet paprika);
- Saute a little longer and go!
Note: Add if you want, champingon sliced, parsley and chives etc..
What the body needs per day:
Carbohydrates: 55 to 60% of daily calories (man = ~ 357g / female = ~ 300g);
Protein: 10 to 15% of daily calories (81g = ~ man / woman = ~ 68g);
Fat: 30% of daily calories (83g = ~ man / woman = ~ 70g);
Vitamins: A, B complex (B1/tiamina, B2/riboflavina, B3/niacina, pantothenic B5/ácido, B6/pirodoxina, B9/ácido folico B12/cianocobalanina), C, D (G), E, K and H / biotin.
Minerals: Iron, Calcium, Zinc, Iodine, Potassium, Selenium, Phosphorus, etc..
Fiber: 25g to 30g per day;
Water.
Weightloss = eat fewer calories than the body uses in a day.
Weight gain = eat more calories than the body uses in a day.
1 gram of carbohydrate = 4 calories;
1 gram of protein = 4 calories;
1 gram of fat = 9 calories;
1 kg of body fat = 7700 calories.
100 grams of fat = 770 calories.
One man + / - one day spent in sedentary ~ 2,500 calories;
A woman + / - one day spent in sedentary ~ 2100 calories.
Physical activity 1 hour spent ~ 500 calories.
This eating plan is based solely on plant foods: grains, cereals, vegetables, fruits, seeds and nuts.
-------------------------------------------------- --------
What to eat away from home:
- At the bakery: vitamin fruit with orange, no milk, no sugar. Bread, orange juice, or bread with tomato.
- Italian restaurant: pasta with tomato sauce and salad.
- Pizza, no cheese, just ask. Palm Trees. Shimeji or shitake. Zucchini (Best!). Arugula and sun dried tomatoes. You can tell the pizza man for put more sauce, or put some tomato slices and black olives.
- Arabic food: hummus, tabbouleh, pita bread, esfiha of endive with walnuts and raisins, esfiha of za'tar, falafel, salads, lemon.
- Japanese Restaurant: kappamaki (cucumber sushi), California temaki "no kani" (you can put tare sauce and sesame in place), shimeji, shiitake mushroom, vegetables (tempura), yakissoba vegetarian, gohan (rice), niguiri (sushi with umeboshi, a plum sorrel), horseradish and sake.
- In Mexico: frijoles (beans), guacamole, and pepper. And totopos!
And in cases of emergency:
- McDonald's, apple pie, banana pie, chips, salad, carrots are vegans. If you choose a lacto-vegetarian snack ask for a "no meat" Big Mac. Or at Burger King, a Whopper without meat.
- China-in-box: Vegetarian bifum. China-yaki-bifum vegetarian (no meat or chicken). Yakissoba vegetarian.
- Steakhouse: what are those tables of salads? Flawless leaves, beautiful tomatoes, hearts of palm, mushrooms, artichoke hearts. Sacrilege or blasphemy, vegetarians can do well in barbecue and steaks houses of quality.
A glass of milk is bad for your health!
When you start a sentence with "There is only one animal on the planet that ..." you know that we are talking about human beings. Well, among other things, the only animal in the world that drinks milk from another species, after growing up, is the human.
One day I believed that cow's milk was essential for my health. Maybe if it were written "cow's milk" in the boxes, the plug would have fallen before. Cow's milk, cow's milk, I would end up realizing, "Wait, I'm not a calf!". The truth is that milk sold in the bakery and the supermarket is just that: cow's milk. Cows! Not for humans! It is for calves!
It is rich in saturated fat, cholesterol and an evil protein (casein). Skimmed milk don't have the fat, but still left the carcinogen casein protein.
By the brazilian law, every milk may contain pus and fecal coliforms. (Normative Instruction 51, September 18, 2002)
Did you know that industrie not let you call soy milk in a box "Soy Milk? It has to be "soy's food". They claim that this can confuse the mind of the consumer. Now they want is just to confuse the mind of the consumer, launching campaigns to encourage the consumption of dairy products as if they were essential to life. They are not! It had to come says "milk cow" in the boxes ...
We took several calcium foods, dark leaves, fruits, grains and seeds. And not only Calcium is needed for healthy bones. It also has Manganese, Phosphorus, Vitamin D (sun). On top of the absorption of calcium in milk is lower than that of many vegetables.
Milk protein can increase the pH of the blood is too acidic, causing the body to use its reserve to balance the calcium Ph. Therefore, milk contributes to the loss of calcium from bones.
80% of the milk protein casein. This substance is considered by Professor T. Colin Campbell, PhD in nutrition and author of "The China Study, the most carcinogenic of the planet in this century, contributing to the development of breast cancer in women and prostate in men.
For those with patience (the video is 50 minutes) and understands English, he did a nice search:
Professor T. Colin Campbell PhD - Animal protein (meat and dairy) causes cancer
The mistreatment of animals, dairy cows suffer a bit.
Contrary to popular belief, cows do not give milk is not got pregnant with a calf. The term "cash cow" does not refer to a cow that gives milk indiscriminately, enriching the producer. That is not how it happens! The cow milk left to give must have had the puppy, and guess what, the milk does not go to the puppy. About 3 or four days the calf is separated from the mother to turn the calf, and mother will continue its cycle of suffering being inseminated again, not to stop producing milk. After a few years (much less than the normal life expectancy of the cow), she is dead to flip hamburgers.
No more milk, big baby!
More about the evils of milk:
http://docs.google.com/View?id=ddbzv6hz_137ctgghrc7
One day I believed that cow's milk was essential for my health. Maybe if it were written "cow's milk" in the boxes, the plug would have fallen before. Cow's milk, cow's milk, I would end up realizing, "Wait, I'm not a calf!". The truth is that milk sold in the bakery and the supermarket is just that: cow's milk. Cows! Not for humans! It is for calves!
It is rich in saturated fat, cholesterol and an evil protein (casein). Skimmed milk don't have the fat, but still left the carcinogen casein protein.
By the brazilian law, every milk may contain pus and fecal coliforms. (Normative Instruction 51, September 18, 2002)
Did you know that industrie not let you call soy milk in a box "Soy Milk? It has to be "soy's food". They claim that this can confuse the mind of the consumer. Now they want is just to confuse the mind of the consumer, launching campaigns to encourage the consumption of dairy products as if they were essential to life. They are not! It had to come says "milk cow" in the boxes ...
We took several calcium foods, dark leaves, fruits, grains and seeds. And not only Calcium is needed for healthy bones. It also has Manganese, Phosphorus, Vitamin D (sun). On top of the absorption of calcium in milk is lower than that of many vegetables.
Milk protein can increase the pH of the blood is too acidic, causing the body to use its reserve to balance the calcium Ph. Therefore, milk contributes to the loss of calcium from bones.
80% of the milk protein casein. This substance is considered by Professor T. Colin Campbell, PhD in nutrition and author of "The China Study, the most carcinogenic of the planet in this century, contributing to the development of breast cancer in women and prostate in men.
For those with patience (the video is 50 minutes) and understands English, he did a nice search:
Professor T. Colin Campbell PhD - Animal protein (meat and dairy) causes cancer
The mistreatment of animals, dairy cows suffer a bit.
Contrary to popular belief, cows do not give milk is not got pregnant with a calf. The term "cash cow" does not refer to a cow that gives milk indiscriminately, enriching the producer. That is not how it happens! The cow milk left to give must have had the puppy, and guess what, the milk does not go to the puppy. About 3 or four days the calf is separated from the mother to turn the calf, and mother will continue its cycle of suffering being inseminated again, not to stop producing milk. After a few years (much less than the normal life expectancy of the cow), she is dead to flip hamburgers.
No more milk, big baby!
More about the evils of milk:
http://docs.google.com/View?id=ddbzv6hz_137ctgghrc7
quarta-feira, 12 de maio de 2010
The deadlift
The most functional exercise you can do is the Deadlift. It stimulates your whole body, with emphasis on legs, anterior and posterior chain, buttocks, back, arms and trapezoids. It is one of the best exercises that stimulate hormone replacement therapy (testosterone) that exists!
Want to gain muscle mass? Do squats and deadlifts!
We are born with this ability, but over the years have forgotten the correct way to lift something from the floor.
Watch a 2-3 years child when it will take something from the ground. It squats. It uses the knees, the legs, not only uses the back. That's it! This is the movement! Just do it with a bar instead of a toy. Add logic, repetitions, biomechanics and that's it! You have the deadlift!
Tips to do the deadlift:
- Set the bar at a comfortable height to the ground. Place it at a height where you can reach it without bending your back. If you need to elevate a little, do it. Otherwise, it may be from floor. Its your flexibility (back of the leg and buttocks) that will say.
- Approach the bar, keep the bar close to your body throughout the movement.
- Keep your back straight or arched back (pigeon breast), never bend your lower back to get a weight off the floor.
- After doing a repetition, I advise you to drop the bar, stand, breathe and then do another rep, or, you have to "reset". Do not "bounce" the bar on the floor, drop it! The deadlift don't has its eccentric phase (the phase where you're putting the bar on the ground). Do not put stress until the end. In fact, lowering the bar slowly (very close to the ground) increases the risk of injury to the weaker parts, usually the back, the lumbar area. Then lower the weight just enough, and passing the knee, drop!
- Start light, I mean it. You can receive many benefits just having to hold the correct posture, then place little weight (get 10 to 30 kilos) and only add weight when you feel that your technique is perfect.
- Add weight gradually.
- Do reps hard. Do not let a careless manner. If you feel that by the fourth or fifth repeat his form declined, even just a little, it's time to stop and rest. Just make perfect repetitions, you know? This exercise does not work if you break the line. It breaks you.
- Make as many sets as necessary, but keep the number of repetitions low, between 4 and 6. It is often difficult to maintain the correct posture after the sixth repetition.
- It's a good exercise to train the hook grip.
Hook Grip
Crossfit Deadlift Intro
Jouko Ahola Deadlift
This is a basic exercise and you have to know how to proceed to perform more advanced movements, like the Olympic Lifts, which means to lift the weight from the floor to overhead.
Where is the complete protein?!
Demystifying the quantity:
Assuming your diet is not based on chips and soda, you can easily reach the minimum protein numbers that your body needs on a vegan diet.
Almost all foods contain protein, various fruits have protein, rice has protein, beans have protein (more than we need, actually), lettuce and cabbage have proteins, nuts, seeds, pasta, even white bread has more than only carbohydrates, has protein also.
Many people eat too much protein. The body has to process the excess, taxes the kidneys and cause kidney stones.
Too much protein can also kill. Watch this study (at 12 minutes):
Too much protein, especially from animal source, makes you lose calcium. When you eat meat your blood is acidic, and the body balances the pH of the blood by releasing a little calcium in the circulation, removing from the bones. Who eats too much meat needs more calcium than those who do not eat.
Regarding quality:
A protein is a set of amino acids. Any protein you eat is broken down into amino acids and then leave for their role in the body.
Frances Moore Lappe herself, who in 1971 wrote a book called Diet for a Small Planet, explained this misconception:
"In 1971 I said it was important to complement the protein, because I figured that was the only way to get complete proteins, based on similarity to animal protein. In combating the myth that meat is the only way to get high quality protein, I reinforced another myth. I gave the impression that to get enough protein without meat, considerable care was needed in choosing foods. Indeed, it is much easier than I thought. "
"With three major exceptions, there is little risk of protein deficiency on a diet of plant foods. The exceptions are diets very heavily dependent on fruit or on some tubers such as sweet potatoes or cassava, or junk food (refined flours, sugars and fats). Fortunately, relatively few people in the world trying to survive on diets in which these foods are virtually the only source of calories. In all other diets, if people are eating enough calories, they are virtually certain to get enough protein."
Source:
Said the responsible for the myth of protein itself!
There is another etymological confusion with the word protein, which comes from the Greek (of primary importance), and it seems that it is of ultimate importance. Now, everything is important. Carbohydrates, proteins and fats are important. Minerals and vitamins, fiber and water are important. I even worry at first take carbohydrates than protein. Of course, we're cutting too much here. We are reducing the food to vitamins and minerals, as if the multi-vitamins were all you needed to eat in your life. What is important are the foods you consume, not the nutrients. The orange, not vitamin C. The orange contains numerous other components that your body will use, numerous antioxidants, not only vitamin C.
"Let food be your medicine and not the medicine be your food." Hippocrates.
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Update:
The myth of the protein busted (in English):
terça-feira, 11 de maio de 2010
Chin-ups and its variations
Do not underestimate the bars. Exercises involving the bar and all similar kinds stimulate pulling power, back and arms, especially dorsal and biceps.
If you can not make any chin-up, know that there are effective strategies to evolve in this:
If you have swing, free space, and a good set, you can try the "Kipping Pull-ups":
But there is a method without swinging using just the force of the arms and back (If you already do a chin-up, skip to step 4):
Chin-up progression, step-by-step:
1) Train the eccentric movement. It means, if you can not climb or stand still, just do the downhill / "negative" increasingly slow and controlled.
2) Train isometric positions / static. If you still can not get up, try to stay still for as long as you can at different angles (elbow joint at 45, 90, 135 degrees).
3) Train the cocentric movement. Pull your body up, the goal is to pull from the "zero" position (arms straight) until you pass the bar with your chin.
4) If you can make a chin-up, it's time to try to reach the bar with your chest / German pull-up.
5) Continue until you can do "muscle-ups", or passing your entire torso by the bar (This exercise is a sum of a super explosive chin-up, and a rapid transition to a deep parallel / dips:
Here is a muscle-up without momentum with a formidable transition (15 seconds):
Eventually you can try one hand chin-up, training of many climbers. You can use the schema eccentric, isometric and cocentrico to progress at the one hand chin-up. This nigga do the one and only one handed muscle-up!
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Another practice that involves the bar or rings is the Lever.
- Back Lever:
Gillian Mounsey's Back Lever - CFCP (Crossfit)
- Front Lever:
.JPG)
John Gill's Front Lever (1962)
The U.S. Olympic gymnastics coach Christopher Sommers released this training method for the Front Lever.
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