Health, News

How do boxers lose weight?

How do boxers lose weight?This is not an article about healthy nutrition and safe weight loss body. Rather, it is a look at how far moving athletes and scientists to gain an advantage over your opponent by manipulating the body weight.

Extreme manipulation of body weight can go wrong … very wrong. A lot of players the UFC has no idea how to beat the weight before weighing in the right way. Expose your health by doing stupid things like taking a lot of diuretics, does not drink any water, leaving meals and imposing garbage bags during exercise and being in the sauna. and generally being a fool.

Lose on fattening but at the same time lose much on their suitability.

With the help of Dr. Berardi and Martin Rooney I decided to take a different path with the weight without the loss of health.

I started from 190 pounds (86.18 kg) and i had a week (five days) to lose 20 pounds-9 kg.

Below I will present nutritional strategies that we used to get our goal-the same strategies uses Georges St. Pierre and other leading players of UFC before fighting.

Strategy to reduce water consumption

Rapid weight loss body is primarily the manipulation of water levels and sodium.

by providing such a large amount of water at the beginning, aldosterone mechanism-the hormone that is responsible for the regulation of water and mineral.

When a boxers lose weight suddenly will reduce the amount of fluid intake in the middle and at the end of the week, your body will still be scrubbing mode and the frequency of using the toilet still will be high even if not going to drink lots of water.

  1. Do not consume more than 50 g of carbohydrates per day
  2. Carbohydrates cause water retencje. 1 g carbohydrates stops 2, 7 g of water.
  3. This stategia also causes reductions in the level of glycogen in the muscles and allows the body to remain in leaching.
  4. Do not consume fruit, sugar (sucrose) and starch during the entire period the discharge weight.
  5. Eat with plenty of protein and fats.
  6. For this reason, that we avoid carbohydrates, we need to switch to an alternative source of energy. A good choice would be a high-quality animal products like meat and eggs.
  7. Do not eat salt.
  8. This allows to avoid stopping the sodium in the body to help in the washing water.
  9. Consider natural diuretics.
  10. This step is not always necessary. However, when there are problems with disposing of excess water on the last 2 days can be used for example. Dandelion root-dandelion root.

The most we sweat in a hot and humid environment. Such conditions allow for hot baths and sauna, especially as in the whole underwater… but nose. This is similar to how kickboxing weight loss.

In boxing or professional MMA, the player’s verification takes place about 24 hours before the start, giving you enough time to get rid of the vast amount of water from your body and then recover up to 10 pounds to the battle itself. In my article, however, I will focus on the situation where weighing takes place on the day of the competition and the treatments of extreme dehydration, are in appreciable way to reduce the efficiency of the player. If you are overweight, you need to reduce body fat for a few weeks before the competition. In the last week before the start you will not be able to lose more than 0.5 pounds of fat, which is why the loss of pounds, would be stemming mainly from the manipulation of the amount of water in the body. Your output weight should not differ by more than 3-4 kg from the starting weight, otherwise “weight-taking” will reflect your performance.

How do boxers lose weight? – Plan

Monday

We greatly increase the amount of water you drink I recommend a minimum of 6-8 litres of water per day. The body responds to such a strong hydration, continuous urination. It is important that you do not completely remove the salt from your diet during this period, because a large loss of sodium will cause your body to stop water. Leaching minerals are worth refilling eg. Asparginem (magnesium and potassium).

Three times a day drink a strong brew of nettle and fennel brew from nettle (a natural diuretic available in the pharmacy), semen urination. I do not recommend the use of potent diuretycznych drugs like furosemide as they can cause many serious side effects and weaken the rider. Replenishing liquids after going out of weight will be difficult, because the drug will still work diuretic. In preparation of the nettle brew we throw the fennel into the bag (a mild natural laxative available at the pharmacy) and drink until Friday inclusive. This treatment will help to get rid of the residual digestive content without the risk of causing diarrhoea. Do not use strong laxatives because it is easy here to call for diarrhea, whose boxers lose weight for the already dehydrated organism can be fatal.

Introducing a low-carbohydrate diet we consume about 30g per day included in pre-workout meal. Getting rid of the intestines of leftover food will allow us to lose an additional 2-3 kg of weight. For this purpose from Monday to Wednesday inclusive, all carbohydrates consumed from sources of wysokobłonnikowych (I recommend the Mountain Oatmeal and Bran Rye).We manufacture light whole-body strength training Workout based on the large number of series and repetition, completed 45-minute cardio session. Training can consist of exercises with the weight of your own body, and a form of cardio may be running. The purpose of this treatment is to get rid of a large amount of glycogen from muscle. I advise you to be based on the exercises that we do on a regular basis. Do not introduce new exercises, because they can cause a powerful “sour neck remedies”, lasting a few days.

Tuesday

  • Same as above without weight training. We make only 45 min of cardio
  • 6-8 litres of water per day (remember completing minerals!)
  • 3 times the infusion of nettles and fennel

Wednesday

We increase the caloric content of meals we rely on high density products heating and small volume (e.g., scrambled eggs with 3 eggs + 2 rice wafers, or 100 g roasted chicken chicken breasts and slice of bread with Nutella, scoop protein conditioner on the water with snickersem). Avoid dairy products, which are conducive to water storage.

  • 6-8 litres of water per day
  • 3 times the infusion of nettles and fennel
  • Repeat Monday strength training
  • We offer 45 min of cardio

Thursday

  • How to diet on Wednesday
  • 6-8 litres of water per day
  • 3 times the infusion of nettles and fennel
  • We offer 45 min of cardio

Friday

  • How to diet on Wednesday
  • 1-2 litres of water per day
  • 3 times the infusion of nettles and fennel
  • We offer 45 min cardio (optional if you do not feel tired)
  • In the evening we leave the water, the infusion of nettles and fennel

On Friday morning we should have appropriate weight. If you’re missing 200-300 g, there was nothing to worry about. The amount of water we can wypocić immediately before weighing, without the risk of a reduction in capacity.

Saturday-race day

On Saturday morning we drink black coffee, which should cause a bowel movement within 20-30 min (and weight loss by about 200 g). Enter the weight and if we have plenty of, eat a good breakfast. If we kept the plan, and even though everything was still 200-300 g, we use a fellmongery. On the shirt we assume polyamide or simply plastic bag, then 2-3 tops and already a light trot will cause a large sweating. Immediately after going down with the weight of the complementary water izotonikiem.

Health

Examples of interval workouts

Interval training is in English-language literature as HIIT (High Intensity Interval Training). The term “HIIT” can, in turn, defined as the strategy exercise, focused on the high growth of aerobic. In the world of sport is it anyone who wants to improve his stamina. Is designed for professionals, but increasingly decide to the amateurs. A faster metabolism and burned fat-some of its effects.

interval workoutsInterval training – benefits

Involved more specifically all needed to exercise muscles, causes a lot of damage of muscle fibres, calls the phenomenon continued for several hours of oxygen debt, szczelniej Burns glycogen resources, accelerates the metabolism. The body, in order to return to a State of equilibrium, it needs to absorb far more oxygen than the 10 kilometers. To achieve this, needs energy from fatty acids. A real burning begins so there at the time, but after a workout.

It’s hard to imagine that our fat he spent himself without the participation of the exercise. Our organism is, however, as the engine of the car. After a two-hour ride, the engine needs twice as much time to cool down and go back to the initial state. While driving the temperature cooler at dba, in turn after stop-air or … If the motor is very hot-on cooler. Warmed up muscles and lungs also need cool down after your workout. Cools them the same thing that engine, and so the air. However, we are living and to develop oxygen from the air, we need to draw energy from the energy reserves of fat.

Stygniemy also much longer than the engine, due to the continuous production of heat by the body (it must eventually maintain a constant body temperature 36.6 degree C). In the physiology of this increased demand for air (oxygen) is called the phenomenon of oxygen debt. EPOC (Excess Post-exercise Oxygen Consumption).

During running intervals do not breathe normally, we need to keep increasing the amount of oxygen. We get it, however, only about 40%. The rest of the body has to assimilate after the completed exercises. The Fitmethai blog described the ways to keep a slim silhouette

Why we use only 40% of oxygen, since we breathe and even with breathing? During exercise we come to the border of the maximum oxygen consumption (Vo2max).

After the crossing, as a result of high intensity, the body gets the air, but it can not absorb the oxygen in it. It was at this time starts breathing anaerobic (oxygen are used instead of other organic compounds). This is because the-writing simply-us has programmed mother nature.

We can improve our threshold of maximum oxygen consumption (and thus strength), but only to a certain degree. The man never (if not it’ll change Biology) will not get the runs 100 meters below the 9 seconds and marathon below 1 hour and 55 minutes. We have been programmed so that the oxygen supply to us only to the appropriate time.

Let’s go back to the favourable impact of intervals on our body. As is clear from the many research, HIIT training also contributes to the favorable reaction of hormonal. Laboratory tests have shown that the people who were running the intervals, rose to the level of adrenaline (six times) and norepinephrine (fourteen times!). Such hormonal spikes are a response to stress, associated with difficult effort.

Positive effect of growth hormones is mentioned aggravation of the process of lipolysis and release of fat from adipose tissue. So everything revolves around. What’s more, norepinephrine, as no other hormone, stimulates the fat around the abdomen (allows her much more efficiently get rid of).

To transport fat from adipose tissue to the mitochondria (disposal sites) proteins are needed. According to the subsequent studies, the number of these proteins increases by up to 50% in those who use intervals. Also, training based on martial arts can be counted at intervals. About Kickboxing we write on our blog.

All these pros have a fundamental impact on the rate of fat loss.

By operating hard facts to burn 200 kcal we need 3.2 kilometers of gear. It’s about 20 minutes of slow running time. Using the interval, the same 200 kcal we can burn however in 6.5 minutes, running just 1.4 kilometers. If we’d like to burn 1000 kcal, the same interval training would have to be repeated 5 times in total. 1000 kcal in little over 30 minutes is so possible!

And that’s not all. Interval training, as it takes, the greatest work is done after the effort, when the period of repayment of the oxygen debt begins. In addition to the earned 200 or 1000 kcal, so we get a bonus in the form of attention! -Up to 500 or 1200 kcal. The traditional running will provide us with only 100-200 kcal bonus. Have you been convinced?

Examples of interval workouts

Here are examples of interval workouts that will keep us burning 300 kcal (with a 800 kcal bonus) in about 10-15 minutes:

Except for the episode of 60 seconds, which we have to run very quickly, the rest of the episodes we beat the sprint.

If we want our energy expenditure to increase even more, we increase the number of the series. Below is an example of workouts that guarantee burnt 1000 kcal (with a bonus of over 2000 KCAL):

Training No. 1:4x4x100 meters of sprints running on a 30-second break/serial interruption: 2.5 minutes;

Training No. 2:2x4x400 meters of quick sections at 1.5-minute break/serial interruption: 5 minutes;

Training No. 3:10×100 sprint yards on a 60 second break in a slight walk. The whole is done so that the Odmierzamy episode 20 meters, then we run from marker to marker (five 20-metre sprints). Odmierzamy 60 sec. Breaks and again;

Training No. 4:6×500 meters. The entire distance is divided into five 100-metre stretches. First 100 m we beat quickly,

100 meters slow, 100 meters fast, etc… The serial break should be 4 minutes.

These trainings are extremely demanding and the performance of them poses a very big challenge for the amateur runner. It is important to learn how to perform them in such a way as to sense how quickly they run to complete the whole. As we know Sprint Sprint is not equal and one of us 100-metre stretch will beat in 12 seconds, and someone else in 16. You have to feel how much you can give yourself to be the most tired, but with real chances of completing a whole workout.

Interval Training for Beginners

To implement an interval strategy for your workouts, you need to know in advance what sprint and short breaks are.

For this purpose, we do  “Little fun sprinterską “, assuming running 60 meters sprint, the transition to the 140-metre Truchtu, 100 meters sprint, the transition to 100-metre Truchtu, 20 meters sprint, 80 meters Truchtu, 60 meters sprint and 40 meters Truchtu (the whole best Full stadium).

Let us review how we will feel after such a fun and if we can, let to repeat it as many times as we deem appropriate, but not przemęczające for our body. On another training unit, take a few 20-metre-long accelerations with an emphasis on response time, and then run five 60-metre episodes in a sprint on any holiday break. It is important to control your technique while running such episodes.

Once you’ve learned what sprints and intervals are, let us take a few examples of training that we have shown. Slow running is cool, but it will never bring you such tremendous benefits as your interval strategy. Odpoczywajmy creatively and spalajmy calories in a dream. This can give us only the described HIIT.

Health

How kickboxing weight loss?

Kickboxing originated in the United States. Due to the desire to compete in many different traditional schools concluded that you need to create common rules for fights in the ring. Kickboxing is really a way of fighting that contains the fastest and the most effective fighting techniques with one opponent.

Workout

kickboxing On average, lasts an hour and a half. Consists of fairly intensive warm-up and stretching. The most important element is the science kicks and punches-practiced them on bags or in pairs (you need your own strap-on hands and gloves). On training just be wearing a long, fairly loose trousers. kickboxing weight loss during exercise will help you improve your efficiency and fine motor skills, and gain confidence. Activities bring you great satisfaction with the rapid progress, because due to the limited number of techniques already after a few months if their basic range. Cardio, functional or crossfit is the last the most popular forms of exercise. If you tired of traditional exercises, try a workout with elements of Kickboxing. This form of activity is more and more followers. The exercises involve almost all parts of the body, and the intense movement helps to shed a few pounds in a short period of time.

Kickboxing training requires adequate physical and mental. Important is the strength and musculature of the body, and even more important is the speed, the ability to focus on one point and strength. Combat sport can enjoy each, but not all have a psychological predisposition to it. Important is the determination and self-control, inner peace, and logical thinking. Learning kickboxing weight loss is grasping basic techniques, types of punches and kicks. In the sport of fighting a big difference also has liquid breathing. You should not stretch the muscles of the body, each blow must be connected to the exhaust. On my blog you will find a lot of topics about health and sports.

What is a kick boxing?

In Kickboxing hitting hands taken from boxing, and kicks her legs are already part of Eastern martial arts. This is a sport that puts training to injury, therefore requires the equipment in many items in order to reduce the risk of injuries, does not restrict the same movements. Top outfit while depends on the type of fight.

4 basic formulas in kick boxing

  • Semi contact-fight for the improvement of techniques, prohibit its ask strong punches, broken on the Board after each successful action. Dress: jackets with the sleeves up to halfway before.
  • Light contact-continuous fight to limit the contact on the Board, allowing only light blows, a form of indirection between semi and full contactem. Dress: short sleeve t-shirt, baggy pants down to the ankles, pas.
  • Full contact combat sport racing form-a form of continuous combat, based on full contact; hit box limited to face/torso, while the front of the belt line; the competition takes place in the ring, does not preclude the knockouts, is designed for players at the highest level.
  • Full-contact Kickboxing-extended version of full-contact formula at the permissible leg attack in the thigh (low kick), requiring the contestants a good motor coordination and a high pain threshold. Dress code: shorts to mid-thigh with elastic hem.

Better health and fitness

One of the most important reason why you want to get tired to workout is your health. With training on the training you will feel that you can exercise more and that was the beginning of hell for you, now is not unusual. Progress you can see every day in training and in everyday life.

In kickboxing weight loss sports usually advance from group to group. starting from beginners and move on to more advanced until at some point it’s time the first sparring. Even if you don’t care about being a fighter and you train purely recreationally. You’ll see the difference even when the same warm-up. Once it was something heavy and now it’s simply putting in the training. Not to mention the techniques that you will learn for every class, from learning step after boxing for example. stoppage.

Every day at work or school, you’ll feel better, back pain or arthritis are gone, your muscles will be stronger by ordinary operations will become simpler. A few good habits with the workouts will help you for example. with stretching the body after a day of sitting at a desk.

Lose weight and sculpting muscle

No need to cheat anyone pays attention to appearance. While on vacation, in the swimming pool or the sauna you will not have to be ashamed of and on the contrary, a good look at these times is the determinant of the status. I had never been given such attention to the external appearance as it is now.

Every year to write the new people who want “something to do” because they go holidays, are getting married, etc. , and so on. Apart from the fact that usually these people are longer than envisioned their “term” is the reason anyone is not surprising. Most people, who trains at the beginning of the dumps a few pounds and then gently increases muscle mass so that they have “muscled” appearance. This is because the excess fat is burned as one source of energy. Meanwhile, in the muscles, followed by anabolic process (grow), it ultimately gives the sculptured, sporty stance.

Health

Creatine diabetes – Truths and myths

Creatine diabetesCreatine as a one of the most popular supplements in the world, is used in many sports and enjoys great trust. A lot of research and opinion was founded on this supplement, however, why it is so important in all kinds of training?

According to the above experiment – about creatine for diabetics I have already written on (link to article), so briefly just remember. Healthy and  creatine diabetes people have the same level of fosfokreartyny in the muscles, but in diabetics this wysokoenrgetyczny compound is much faster consumed. This is one of the causes of the rapid attainment of full muscle fatigue in the diabetics. Thus, supplementing with creatine to increase muscle volume in muscles can benefit from training.

Creatine improves aerobic results and recovery.

Creatine has the ability to improve strength, endurance, body weight and increasing the volume of training. While creatine is associated mainly with sport, it is also used by endurance athletes. Why?

Add creatine diabetes in the process of loading may increase glycogen. Researchers at the Lousiana University found that creatine be taken for 5 days before a typical load process carbohydrates increases the glycogen level of 53%.

It was also noted that taking creatine diminishes the amount of inflammation and cell damage.

Creatine increases the bone mineral density.

Bone health is so important that we have them practically throughout their lives, and they have a key role in our movement. Osteoporosis is becoming more and more severe disease that falls more and more people.

We know that strength training increases bone density and we also know what the process, but the new research indicates that creatine also can increase bone mineral density.

The combination therefore strength training with creatine supplementation can significantly affect strengthen the skeletal system.

Creatine improves glucose metabolism.

Metabolism of glucose is related to type II diabetes. Get sick on it a lot of people. We know that exercise and proper diet is governed by insulinoodporność and help control the level of sugar in the blood.

A study published in “Medicine and Science in Sports and Exercise” indicate that creatine improves blood glucose levels in people with type II diabetes mellitus. It was also noted that creatine increases the synthesis of glycogen and glucose tolerance.

Creatine has also increasing levels of GLUT-$-transporting protein glucose into muscle cells. A higher concentration of this protein also improves insulin action and glucose disposal, as well as increasing glycogen stores.

Creatine increases the efficiency of the brain.

Creatine phosphate as a source of energy can not only increase the amount of it in the muscles, but also in the brain. In studies of mental in during and after exercise, it is noted that those taking creatine better mathematical tasks.

Creatine reduces oxidative stress.

Oxidative stress affects all athletes and active people. Free radicals extracted during oxidative stress can negatively affect our cells and cause an increased risk of cancer. In addition, free radicals contribute to increasing muscle fatigue, slows protein synthesis or metabolic rate.

Creatine has antioxidant effects. One study (the Journal of Strength and Conditioning) has shown, that taking it reduces DNA damage and the level of oxidative stress after exercise.

How to train with diabetes?

Above all, we must not forget about controlling the sugar. Mierzmy it from the effort, but also in process, when feeling poorly. We need to adjust our activity to the doses of insulin intake. Immediately after its adoption, we should creatine diabetes not perform strenuous exercise to glucose has not fallen to dangerous levels. Also, we count the time elapsed since you take insulin.

Diabetic may take effort, but may not be too intense. For large overwork leads to a sudden inheritance. We have to be sensible in the selection of the correct exercise. After all, they are very helpful in the fight against well-being during illness. There are studies that confirm the positive relationship between physical activity and reduction of the demand of the person exercising on exogenous insulin. Improves the performance of your lungs and muscle performance also.

Exercise should be staggered over time, it is best to do them three times a week, taking into account rest breaks. It will allow the muscle recovery and stabilize blood sugar. Should avoid exertion very intensive, such as. heavy weight training or endurance, as crossfit. They are very much glycogen from muscle, but also lead to a sudden inheritance. Type II diabetes mellitus and metabolic syndrome-it sounds a bit like a judgment. Lack of exercise, high caloric intake, stress … and belly is growing. And the higher the fat content, the higher the chance of this syndrome. Metabolic syndrome does not have a strict definition. In accordance with the criteria proposed by the WHO, it occurs when the patient finds insulin resistance or type II diabetes, and at least two of the following disease entities:

  • Dyslipidemia, lipid metabolism disorder that is (often narrows to the wrong ratio of HDL/LDL and cholesterol),
  • hypertension,
  • obesity,
  • increased excretion of protein in the urine (kidney damage).
Health

Intermittent Fasting diabetes

Intermittent Fasting diabetes The intermittent fasting is a way of eating which consists in applying the interim post, and a short (as a rule breaking) the food window. For example, 18 h post + 6 h food window. Diet IF showed that contrary to popular myths, you can eat all the calories in the afternoon (when there is us eating window) and … lose weight.

For weight loss is an important overall caloric, carbohydrate feeding is important for people who have problems with impaired. Last, the scientists invited to the study of 8 men aged 35-70 years in the initial phase to diabetes. Men 5 weeks lived just 3 meals from 8 am to 8 pm. In the other 5 weeks diet is applied in the form of Intermittent Fasting diabetes. The men ate 3 meals between 8 am and 12 noon.

The effect?

After 5 weeks of the diet in the form of intermittent fasting the body men correspond to a lower dose of insulin after load of carbohydrates (glucose). And this means that the men needed less insulin to lower blood sugar levels and insulin sensitivity improved fasting intermittent so. In addition, there has been a drop in blood pressure, and men less they had been hungering to eat than a conventional diet. This is a promising direction and perhaps IF it finds application in the prevention of type II diabetes.

Diet the Intermittent Fasting diabetes – indications and contraindications for use

Last you a new model, which is the Intermittent Fasting. However, for whom it is appropriate? The intermittent Fasting is best for people who want to increase muscle mass and reduce body fat. Want to shed a few extra pounds, but don’t want to waste half of life over pots in preparing daily dietary food? Do you dream of a great muscle, but do not want to become a slave to the boxes with varied salad to take to work and even on the event?

Intermittent Fasting diabetes so it is right for you. Contrary to popular belief, periodic post does not preclude increased physical activity. On the contrary, in accordance with the provisions of the IF, respectively connected to the training can bring very good effect. You must only reasonably to plan your daily schedule. In the case of Leangains most effective is a workout on an empty stomach, so the best go for the pool or the gym in the morning, before food pane. Be sure to dine after a big effort was the most energy and rich in carbohydrates. In all other models it is recommended that training in days, not fast. It should be noted that IF in case people of average physical activity. On the other hand, is not suitable for professional athletes. Due to the fact that IF it can in extreme cases cause problems in water management and hormone replacement, should not use people suffering from diabetes and problems with the functioning of the kidneys, liver and thyroid. IF it is also not suitable for children, young people, the elderly and pregnant women or breastfeeding.