How is strength training different from hypertrophy?

We can talk about hypertrophy as a consequence of any training to a greater or lesser extent, depending on its characteristics and external factors such as rest, nutrition, density or volume of sessions, etc.

That said, hypertrophy is a consequence of a training model oriented to quality in the sense of building muscle. That is, it is only the increase in the number of muscle fibers and the size of them to achieve displace such loads. Attention to details: hypertrophy means, growth of tissues, cells, or cellular components.

What differences exist between strength and hypertrophy?

Taking into account the above, we can talk about strength training with a greater or lesser hypertrophy factor. Well, dear friends, not always, when harboring greater muscle volume, strength levels are consistent with that muscle group or muscle chain.

Therefore, let’s see what differences we currently know from the scientific-practical point of view on the issue we are addressing today with respect to some training patterns and their corresponding consequences :

Recovery between sets and exercises

To obtain more significant results in the hypertrophy factor, the ideal would be to reduce as much as possible, within common sense and reasoning, the replacement times of phosphocreatine at the physiological level, and avoid the de-recruitment of muscle fibers thus promoting an overload Metabolic and mechanical, which forces the muscular system to increase its size.

However, for the improvement of the strength itself, disregarding the trainable possibilities within the force: Maximum, explosive, resistance, power, or other ways of cataloging them from the terminological point of view, it is convenient to increase the recovery time between series.

Isolate muscle groups vs. Alternate muscle groups

The hypertrophy is excellent, not only for health but also by which subjects certain volume and muscle quality, higher gain health records. However, the trainer should focus on some areas to achieve that extreme fatigue in them.

Oppositely, quality training: strength. Apply brushwork training for such improvement, where superseries or loops are not usually applied. This does not mean that training sessions do not improve the strength in intervals. It simply would not be a purely specific strength training.

According to scientific studies, it has always been thought that optimal hypertrophy was based on a work of 70-85% of the MRI -Maximum repetition- to muscle failure. Today, it is postulated that any work with external loads as long as it exceeds 40% of the RM. Approximately, it involves hypertrophic adaptations in the volume and size of the fibers.

However, oppositely, others rule that it is not necessary to reach such a ruling to achieve such adaptations. And, finally, we can say that it is not necessary to proceed with the 10-15 classic repetitions, because, an interval training at 20 repetitions or a CrossFit at 5-6 repetitions also cause great adaptations in muscle size.…

Benefits that eating turkey meat brings to our health

Don’t you like turkey because of its lack of flavor and because it is dry? Here are some reasons why you should incorporate turkey intake into your diet or eating habits.

The consumption of turkey meat is not only common in Thanksgiving and Christmas, but now it is a food that we incorporate into our daily diet thanks to the great benefits that it brings to our health, and these are just some of them. 

Ideal for weight loss 

Turkey is one of the most recommended foods in any diet because it contributes very few calories to our body, helping us to obtain, more quickly and easily, the figure we always dream about. 

Low cholesterol 

The fat and cholesterol levels of turkey are very low, which makes it the ideal food for people suffering from a disease and must have their cholesterol levels controlled. 

Give health to our hearts. 

Contrary to what happens with red meat, turkey, being lean meat, is ideal for preventing cardiovascular problems, helping to keep our heart healthy.

Ally, of the dream 

Being a food that does not fall heavy and is easily digested, makes the turkey an ally of our dreams, allowing us to digest it more easily with respect to other types of food. 

It prevents cancer 

The consumption of turkey, because it is rich in selenium, reduces the possibility of suffering from breast, prostate, or lung cancer. 

Ideal for people with anemia 

Thanks to the iron it contains, the consumption of turkey meat is recommended for people suffering from anemia, that is, a condition that occurs when the blood does not have enough red blood cells. 

Moisturizes the skin 

Being composed of 75% water, turkey is also a great ally of our skin, helping to keep it hydrated. 

Fight acne 

During adolescence or due to hormonal changes, acne may appear on our skin, so it is recommended that you consume turkey, as it is a food that regulates the sebaceous glands.

It helps to heal 

Like other types of meat, such as chicken, pork, and beef, turkey consumption, due to its high protein content, improves blood supply, thus facilitating the healing of a wound.

It has folic acid 

Pregnant women should incorporate turkey into their diet since this meat contains folic acid, a vitamin that prevents congenital disabilities in babies. 

Ideal for people with high uric acid 

People with high levels of uric acid can consume turkey without any concern. 

Healthy bones 

Turkey meat helps keep our bones healthy and strong. Its consumption at an early age could help us prevent fractures and bone diseases. …

I’m eating well but I’m still getting fat. What’s wrong?

You have put yourself on a diet, you are eating healthy, but you still cannot lose weight. The worst thing that can happen to a person on a diet is not seeing results. And then, frustrated and asks: “Why do I keep getting fatter?”.

First of all, I have to tell you that dieting on your own is a great step. So if the diet was not provided by a professional, you might have trouble adjusting to it. Do not worry; here are the most common reasons why a diet can sabotage your weight loss program.

Adjust your diet:

“I keep getting fat, or I just don’t get down.” Quiet, maybe your diet is not working for any of the following reasons, but it has a solution.

  • You are following a diet from the internet or from somewhere else. The problem with this is that they are not specialized. An adequate diet has to be personalized, in which, when designing it, your height, weight, and daily physical activity are taken into account. If you do not want to pay a professional, there are pages on the internet that calculate how many calories you should consume, and then you could adapt the diet you follow to those caloric amounts.
  • The most practical solution will always be to consult a professional. In this way, you ensure that it will work.
  • If you want to lose weight for yourself, the quick solution is in the portions. I explain:

Take care of the portions

Many times we start a healthier life leaving behind junk. However, we do not count on the fact that the healthiest foods should be eaten in limited portions too. I mean that if you intend to lose weight, you should not consume exaggerated portions of healthy foods.

A great example of this is fruit and seeds. They are healthy, and you should consume them, but in excess, they will make you gain weight right away. Find the right portions on the internet. You will be surprised. The truth is that no one ever taught us to eat healthily. Who would say that the right portion of melon, for example, is 85 grams? That equals one slice. Beyond the slice, the calories become excessive, and although it seems ridiculous, the truth is that if you get used to the right portions, you will lose weight quickly and be healthier.

Balanced diet

When we change our eating habits, we must take care that our diet is balanced. I mean to eat food in ways that help you be healthier. Eat lots of vegetables, less animal protein and nuts, limited amounts of fats and sugars, and very few refined foods. Remember that you should not skip meals, as frequent intake helps speed up your metabolism.

Daily exercise

You should add supplement with some exercise, as far as losing weight is concerned. If you are not used to it, start with short 30-minute walks, then you can add 15-minute routines. Later, at some point, you will be ready and convinced to enroll in a gym or to perform some sporting activity. Exercising will improve not only your health but also your mood and make you a happier person.

Will and conquer

You can reach your goal with willpower. Do not give up. You will see that you will achieve great results. Your only enemy is in your head, always remember it. Take risks to love yourself more and take care of yourself as you deserve. The results will be noticeable.…

The 5 best sports to tone the whole body

Toning can be as difficult as focusing only on losing fat or hypertrophy. Therefore, this time we will focus on what are the best sports to tone the whole body, such as swimming or CrossFit. Take note:

Swimming

Like so many other times that there is talk of beneficial sports, swimming cannot be missed. This complete sport allows the cardiovascular system and the muscles of practically the entire body to work. When swimming, both the upper and lower part of the body is benefited. Due to this work of all the large muscle groups with swimming, it is one of the most beneficial physical activities globally. 

Depending on what style of swimming you use, you can focus more on the work of certain muscle groups, although in most of them, the back, chest, and shoulders do a great job.

TRX

The TRX is not properly a sport, but a suspension training system. Of military origin, this system has become very popular in the last two decades. Thanks to the possibilities given by the TRX straps, the support and suspension points can be used both to increase the difficulty of the exercises and to facilitate them. You always work with the weight of the body itself, with activities that make an extraordinary impact on the core.

Contact sports

There is a huge variety of contact sports and martial arts, but almost all of them coincide with their exceptional ability to tone the entire body. Such sports provide a job in which the muscles of the whole body are worked and tested.

Besides, if you do not like the concept of hitting yourself with another person, there are variants such as air boxing or body combat, in which martial arts movements and combat styles are practiced without needing to reach physical contact.

Crossfit

Crossfit is another training method that has gained much popularity worldwide in recent years. It is a high intensity training method, which works with functional movements. It combines movements and exercises typical of disciplines such as weightlifting or artistic gymnastics, in which you work both with your own weight and with added weights.

Basketball

Basketball is another very complete sport. On the one hand, the ball demands arm movements that involve speed and force. On the other hand, high-speed races and constant jumps provide the work of the lower train, since it is an effort that is done, especially with the legs.

If you are looking for a group sport with which to work your whole body, basketball is an excellent option.…

Shoulders Tension? 4 techniques to relax and relieve tension

The shoulders aching tension is one of the most common diseases in all types of athletes. And not only in athletes, but the hours sitting in front of the computer or with the neck tilted down because of the mobile screen are also only the most common bad habits that can make us end up with tight shoulders.

It doesn’t matter if they are regular athletes or sedentary people; the poor postural hygiene makes virtually no one safe from the tension in this joint. In addition to the inconvenience they entail, tight shoulders influence our posture and make us more susceptible to long-term injuries or pain.

The solution is to take care of our postural hygiene both during exercise and throughout the day. However, it is not the only thing we can do for our shoulders and neck. There are exercises and stretches of different types that can help us eliminate that tension.

Here are some of them:

1. Shrugs

This is a basic but very practical stretch, which can be done both standing and sitting, although if you can choose, do it in a chair with a backrest.

Sit upright, with your back straight and your hands on your thighs. The feet should be in a natural position, both on the ground and without crossing the legs. From here, raise both shoulders at the same time, in the classic “I don’t know” movement.

Hold the tension for about two or three seconds, and lower your shoulders gently again. Do not take your hands off your thighs at any time, and make sure that the only thing that moves is your shoulders. Repeat the exercise about ten times.

2. Cervical mobility

The cervical vertebrae and their movements are closely related to the shoulders, so relaxing them also implies the relaxation of the latter. Some basic stretches mobility will not get more than 5-10 minutes, and you ‘ll notice the results immediately.

To relax your neck, you can start from the same starting position as in the shrinking exercise. Turn your head to either side, as if you wanted to make a denial movement. The movement should be smooth and fluid, without sudden gestures. After about 15 repetitions, move on to a vertical shift as if you were saying yes, and then make the movements diagonally.

Finally, perform complete head rotations as if it were a clockwise, 10 in each direction, and end up bringing your ear to your shoulder, 10 times on each side.

3. Isometrics of cervicals and shoulders

The isometrics is always a great tool, especially when correcting bad posture and discomfort arising from them. For this exercise, start from the same starting position described in the first.

Raise a hand and rest it on the side of your head, something above and in front of the ear. Keep your elbow at the approximate height of your jaw or ear. Press your head lightly now, without much force: it is not about stressing your neck excessively. Hold that tension for 5 to 10 seconds, and then relax the tension, slowly lowering your arm again. Repeat the operation with the other hand and then in the back and front areas of your skull.

The important thing in this exercise is to focus on the sensation of relaxation while maintaining tension.

4. Take care of your postural hygiene

It is no secret, but it is important to try to maintain a good posture throughout the day. If you sit at a computer, do it with your back straight and without advancing the skull. The same happens if you type in the mobile phone or are aware of it for a long time, try to avoid the syndrome of the advanced head, and keep your spine in an upright and natural position.…