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- Moved: Fitness/Diet/Inspiration 13 for TTT

 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote coconess Quote  Post ReplyReply Direct Link To This Post Posted: Nov 27 2013 at 1:10am
idk why i come in this thread.. i just get annoyed. 

tomorrow I'm hitting the squats and other exercises.. i swear.. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote afrokock Quote  Post ReplyReply Direct Link To This Post Posted: Nov 27 2013 at 5:23am
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Post Options Post Options   Thanks (1) Thanks(1)   Quote afrokock Quote  Post ReplyReply Direct Link To This Post Posted: Nov 27 2013 at 9:03am
some articles i found whilst i was on holiday when prepping for my new workout block for the next sixteen weeks from december first

BEFORE AND AFTER
Dwayne Jackson, PhD, and Jim Stoppani, PhD


Scientists now have the ability to clone animals, make organs from stem cells and even operate vehicles on Mars. With all these technological advancements, you’d think that someone would have developed by now an exercise pill that could turn the average Joe into Ronnie Coleman with little more work than sitting on the couch watching Pumping Iron. If that’s what you’ve been waiting for to transform your physique, then it’s time to get real.

That being said, nutritional science has made monumental progress. No longer must the bodybuilding wannabe slurp raw eggs or eat desiccated liver tablets to get big. Supplement formulations are precise, and so is their dosage and timing. Maybe you’re working out hard and heavy but not seeing the results you want. Perhaps you get tired midworkout. We now know what you should take and when to get the best muscle-building bang for your efforts.

Research shows that taking the right supplements before and after your workouts is the best window of opportunity for making both immediate progress in the gym and long-term gains down the road. We’ve devised a cheat sheet of sorts that instructs you exactly what and how much to take during these critical moments for maximizing your results for weightlifting and cardio workouts.


WEIGHT TRAINING – BEFORE

30 60 MINUTES PREWORKOUT


Take 3–5 grams of arginine and 5 grams of glutamine. Arginine is a must before workouts. Research shows it can increase blood flow to muscle fibers because it increases nitric oxide. And that means your muscles get more of the stuff that blood carries — oxygen, glucose, amino acids, anabolic hormones like testosterone and growth hormone, and the other supplements like glutamine and creatine that you’ve taken. You’ll have more energy for the workout at hand, and when the workout’s over and your muscles are ready to enter the growing phase, all the critical elements for growth will be in abundance. Glutamine provides your muscles with energy and produces bicarbonate to help buffer the high acidity levels that rise in the body during intense exercise, helping to prevent fatigue. Take these on an empty stomach (or at least 1–2 hours after your last meal).

0-30 MINUTES PREWORKOUT


You’ve downed your arginine and glutamine, but don’t neglect all the critical amino acids for growth. The form you’ll want them in is whey protein, 20 grams worth. You’ll also need about 40 grams of slow-burning carbs and 3–5 grams of creatine. As we’ve already said, once the workout stops, your muscle fibers are ready to grow if the critical building blocks are there. If not, the muscles will break down.
Whey protein provides a fast source of aminos that will be absorbed quickly and taken up by your muscles by the time the workout is over. Eating slow carbs — such as three slices of whole-wheat bread, a large sweet potato, 2 cups of oatmeal or a large banana before you train — provides a steady supply of carbs to help keep insulin levels down during the workout, helping you burn more fat for fuel during rest periods between sets. Taking creatine before you train ensures that your muscles are chock-full of this fast energy source that’s used during weightlifting workouts. It can also help to better fill the muscle cells with water, which helps them become stronger. Mix your creatine into your protein shake and don’t worry about downing it all beforehand. Get down at least half and sip the rest during the workout.

WEIGHT TRAINING – AFTER

0 MINUTES POSTWORKOUT

As soon as the last rep of your last set is done, you want to get 5–10 grams of leucine and 5 grams of glutamine down your throat as soon as possible. The essential and branched-chain amino acid leucine is probably the most important amino you can take for stimulating muscle growth. Research shows it’s literally the key that turns the ignition on muscle growth. One way muscles grow larger is by a process known as protein synthesis — the building of muscle protein. Leucine turns on the steps that lead to more muscle protein synthesis and thus more muscle growth, and immediately after you finish your workout is the critical window. Leucine also boosts the release of the anabolic hormone insulin. You want insulin levels to spike after your workout because it allows nutrients like glucose and amino acids into muscle cells. In addition, creatine relies on insulin to move inside muscle cells, and insulin plays an important role in protein synthesis. It’s important to get more glutamine inside your muscles postworkout because your body has probably used up the glutamine you took beforehand for energy. Keeping muscle glutamine levels high after training is critical because they regulate protein synthesis. Even with all the leucine you can handle, muscles won’t grow without enough glutamine. Glutamine also helps muscle cells load up better with glycogen, which is critical for muscle size (glycogen pulls water into muscle cells) and energy during your next workout. So it pays to think ahead.

30-60 MINUTES POSTWORKOUT
After you’ve given the leucine and glutamine a chance to be absorbed without competition from other nutrients, it’s time to get your muscle protein building blocks in the form of 40 grams of whey protein. You’ll also need 40–80 grams of fast-digesting carbs and 3–5 grams of creatine. Getting more whey protein in your gut within an hour after your workout will provide more amino acids for the protein synthesis you kick-started with leucine and glutamine. The more building blocks you provide, the bigger the muscle you can build. Think of leucine and glutamine as the bricklayers (they do all the work) and the amino acids from the protein as your bricks.

The fast-digesting carbs (dextrose powder, Vitargo, table sugar or white bread) will go immediately to the exhausted muscle fibers and get absorbed and stored as muscle glycogen. They also help curb the release of cortisol, the catabolic hormone that normally impedes the anabolic processes of muscle growth, following workouts. Getting another dose of creatine postworkout is smart because this is when creatine uptake is maximal, thereby ensuring that levels in the muscle are maxed out. In addition, brand-new research suggests that creatine has antioxidant properties. This can help limit muscle damage caused by heavy training and enhance recovery.




Edited by afrokock - Nov 27 2013 at 9:03am
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Post Options Post Options   Thanks (0) Thanks(0)   Quote afrokock Quote  Post ReplyReply Direct Link To This Post Posted: Nov 27 2013 at 9:09am
CARDIO BEFORE

30-60 MINUTES BEFORE CARDIO


About a half-hour to an hour before you start your cardio session, be sure to get 200–300 mg of caffeine and 1–2 grams of acetyl-L-carnitine. Caffeine has been shown to spare muscle glycogen as a fuel source. Instead, it mobilizes stored fat from fat cells, which is then used as fuel instead of glycogen. It has also been shown to reduce muscle pain during exercise, which means you can train harder for a longer period. Two or three cups of regular coffee is fine, but a supplemental form such as caffeine anhydrous is better. Acetyl-L-carnitine is an amino acid-like supplement that helps transport fat into the mitochondria of cells where it’s burned for fuel. Taking it with caffeine makes a perfect combo because the caffeine helps free up fat from fat cells and the carnitine helps get it to the right place for burning it for fuel.

0-30 MINUTES BEFORE CARDIO

The only thing you want to take right before a cardio session is 6–10 grams of mixed amino acids. That’s assuming you’re exercising for less than an hour and your main goal is fat loss. If performance is important, you’ll need some carbohydrate to help you keep going longer. But we’ll assume that since you’re reading muscle & fitness and not Runner’s World, your main goal is fat loss. Research from Japan shows that when subjects consumed a mixture of amino acids — supplying all nine essential amino acids and most other aminos found in the diet —before a bout of cycling, they burned significantly more bodyfat during the exercise than when drinking just water. In addition, the subjects reported that when they exercised after taking the amino acid mixture, the activity was noticeably easier to perform. Supplying your body with all the aminos needed for muscle growth will also help prevent muscle tissue from being broken down to use its amino acids as energy.

CARDIO – AFTER

0-60 MINUTES AFTER CARDIO


When your cardio is over, it’s time to replenish your tired muscle fibers. Getting in 20–40 grams of whey protein, 40–80 grams of fast-digesting carbs and 5 grams of creatine is essential to help the muscle fibers recover. Whey protein provides the building blocks to rebuild the fibers, simple carbs replenish depleted muscle glycogen levels and creatine helps replenish creatine levels in muscle cells. If you do cardio on separate days from lifting, this is another great time to get your creatine because the muscle cells are primed to take it up. M&F
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Post Options Post Options   Thanks (1) Thanks(1)   Quote afrokock Quote  Post ReplyReply Direct Link To This Post Posted: Nov 27 2013 at 9:16am
and i havent forgotten you ladies whove asked before

The Female Training Bible: Everything You Need To Get The Sexy Body You Desire!


The primary concern women have when it comes to weight training is, 'I don't want to get big or bulky.' We are here to tell you that you won't!

The primary concern women have when it comes to weight training is, "I don't want to get big or bulky." We are here to tell you that you won't! The hormone testosterone is responsible for the large increases in muscle mass seen when men lift weights. Women's testosterone levels are a fraction of men's testosterone levels.

Normal testosterone levels in men are 200-1200 ng/dl while 15-70 ng/dl are normal in women. As you can see, men's testosterone levels are significantly higher than women's. Even if a man is at the low end of the men's normal testosterone range (200 ng/dl), he still has more than twice the amount of testosterone as a woman at the high end of the women's normal testosterone range (70 ng/dl).

If we look at the median or mid-range testosterone levels in men and women, men = 700 and women = 42.5. So on an average, men have 16.47 times more testosterone than women!

It is clear that women do not have the hormonal support (testosterone) to gain muscle mass like men. Therefore, the fear of becoming big and bulky and looking like Arnold Schwarzenegger with a ponytail is unwarranted

It is clear that women do not have the hormonal support (testosterone) to gain muscle mass like men. Therefore, the fear of becoming big and bulky and looking like Arnold Schwarzenegger with a ponytail is unwarranted.

Now you may be saying, "I have seen some women bodybuilders who are very muscular and look similar to men in their build." The real reason they look like that is they are most-likely using exogenous testosterone injections and/or other anabolic steroids.

When women use exogenous testosterone/steroids they may show signs of hair growth on the face and chest, increased muscle mass, a redistribution of body fat from a female pattern of storage to a male pattern of storage, deepening of the voice, and other effects.

The point of saying this is that unless you are on exogenous testosterone or other anabolic steroids, you will not become big and bulky from lifting weights. This is not to say that you will not gain any muscle, you will, but you will not gain muscle like a man. Instead, you will become toned and shapely.



Studies have shown that men and women do not need to train differently. If you are a woman and want to gain muscle and improve your shape and curves, then you are going to have to lift heavy weights.

This means that instead doing endless reps with light weights, as the media often prescribes women to do, you need to lift some heavy weights and really challenge yourself! While performing high rep sets (15-20 reps) does have some benefit, it is not optimal to adding muscle mass. Here is a very vague overview of rep ranges:

1-5 reps for strength
6-12 reps for hypertrophy
12+ reps for endurance
That is very superficial overview of rep ranges as there is a lot of crossover of adaptations between rep ranges. For example, many people grow lifting solely in the 1-5 rep range and 12+ rep range. But it gives you an idea of the weight you need to lift to grow; a weight that you can complete for at least 6 reps but not more than 12 reps.



Men and women do not need to train differently to see results, but what about diet? Should women eat differently than men? Not really. Men's and women's metabolisms are very similar except that women burn a greater ratio of fat to carbs than men. This may be one of the reasons women do well on lower carb diets.

The main thing that needs to be adjusted is one's total caloric intake. Women need fewer calories than men because men have more muscle mass and less fat (relative to total bodyweight) than women. The amount of protein, carbs, and fat will be dictated by the amount of calories one eats.

We have shown that women do not need to train or diet much differently than men. Then why do we always see women in gym performing hours of cardio and lifting the lightest dumbbells in the gym for endless reps? This is most-likely due to not being informed, or even misinformed (by the media), about how women should train.

What about diet? One of the most common breakfast meals recommended to women is yogurt and a banana. Now there is nothing wrong with eating a yogurt and banana, but where is the protein and essential fatty acids?

If you are a woman trying to gain lean muscle, you will need to eat adequate protein and good fats (essential fatty acids). It is time to stop listening to the media and misinformed individuals and time to become educated and get results.

In this article, we will go over some basic diet and training information and then direct you to where you can get diet and training help and direction!

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Post Options Post Options   Thanks (2) Thanks(2)   Quote afrokock Quote  Post ReplyReply Direct Link To This Post Posted: Nov 27 2013 at 9:18am
this is the link to the full article and at the bottom is a calorie calculator and tools you need to workout your requirements and macronutrients

http://www.bodybuilding.com/fun/womans_lean_sexy_bible.htm
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Post Options Post Options   Thanks (0) Thanks(0)   Quote _ConcreteRose_ Quote  Post ReplyReply Direct Link To This Post Posted: Nov 27 2013 at 9:22am
Where can I find info on weightlifting and proper form? (that I can look at in one place easily from a phone?)
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Post Options Post Options   Thanks (0) Thanks(0)   Quote afrokock Quote  Post ReplyReply Direct Link To This Post Posted: Nov 27 2013 at 10:09am
There is none

Too many diff type of movements

Best bet..YouTube or body building.com
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Post Options Post Options   Thanks (2) Thanks(2)   Quote yurika975 Quote  Post ReplyReply Direct Link To This Post Posted: Nov 27 2013 at 10:22am
Aww thanks a ton AfroWink Geek Lots of good info I can use. I need to get a routine together. Do you allocate a different body part to each work plus cardio? I need to drop lbs and gain muscle. Le sigh...
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Post Options Post Options   Thanks (0) Thanks(0)   Quote _ConcreteRose_ Quote  Post ReplyReply Direct Link To This Post Posted: Nov 27 2013 at 10:23am
darn. Ok. Do you suggest any youtubes? How is this one? http://www.youtube.com/channel/UCeEJpxUUcZWJVroOzzNHAwQ
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