Results  of the Madrid Community Championship AMCFF 2016 , an event held on October 16 at the IES Antonio Machado, as well as the Fidel Montero Regional Open .

CHAMPIONSHIP OF THE COMMUNITY OF MADRID

Junior Fitness Bikini

1. Nerea Pons Guerrero (Free) (3)

2. Natalia Pérez Saldivar (Francisco del Yerro II) (5)

3. María Cinta Aparicio Pérez (Free) (2)

4. Tamara Jiménez Gómez (Totalactivity Team) (4)

5. Imelda Cuellar López (Free) (1)

Bikini Fitness Master

1. Lourdes Brito Laffont (US Fitness System) (7)

2. María Murillo Lorenzo (Be Strong Gym) (14)

3. María Inmaculada Moreno Peña (Barbarian Team Madrid Madrid) (13)

4. Marta Guijarro Rojas (Axs Team) (9)

5. Gheorghita Bran Visan (Totalactivity Team) (10)

6. Irene Ibañez Martin (Abraham Gym) (12)

. Patricia Benítez Forte (Edgar Morilla) (8)

. María del Mar Castillo del Pliego (DM Team) (11)

Bikini Fitness up to 158cm

1. Jessica Garcia Benavente (Barbarian Team Madrid Madrid) (19)

2. Maria del Mar Amaya Campos (Maxfitnes) (17)

3. Amparo Jorge Alonso (Francisco del Yerro II) (16)

4. Laura Escobar Mascuñano (Totalactivity Team) (15)

5. Jeniffer Johana Peña Rueda (Axs Team) (18)

Bikini Fitness up to 163cm

1. Jessica Viviana Ramírez villa (Francisco del Yerro) (25), pump up biceps

2. Cristina Fraile Herrera (Francisco del Yerro) (23)

3. Elia Babin Contreras (FlexNutrition) (22)

4. Cintia Manzano Jimenez (Be Strong Gym) (20)

5. Jennifer Torres Castellanos (Totalactivity Team)

Bikini Fitness up to 169cm

1. Natalia Banaru Nikolaevna (Francisco del Yerro) (27)

2. Gema María Gómez Rodríguez (Totalactivity Team) (28)

3. Barbará Martín De Lucas (Totalactivity Team) (29)

Fitness bikini plus 169cm

1. Gemma Granados Aguirre (Thor Gym) (31)

2. Diana Alves Rodriguez (Cherokee Sports) (32)

3. Marina Lorenzo Martínez (FC Manuel Manchado) (30)

Absolute Champion Bikini Fitness

Jessica Garcia Benavente (Barbarian Team Madrid Madrid) (19)

Men´s Physique Junior

1. Joel Nogal Fernández (Totalactivity Team) (35)

2. Julio Antonio López Corbacho (Free) (38)

3. Francisco Javier Puerto Mérida (Totalactivity Team) (43)

4. Salvador Reynaldo Hernández Bonilla (GTF (Global Top Fitness)) (36)

5. Erik Diez Gorrochategui (CDE Nova Alcobendas) (46)

6. David Carretero Velasco (Francisco del Yerro) (44)

. Héctor Dionisópulos Sacristán (Totalactivity Team) (37)

. Christian Andrés Brito Reinoso (Totalactivity Team) (39)

. Adrián Álvarez Muñoz (Totalactivity Team) (40)

. Angel of the Blond Lazarus (Free) (41)

. Daniel Bachura Campos (Francisco del Yerro) (42)

. Víctor Domínguez Burguillo (Free) (45)

. Tomas Lanzetti Tortorella (Free) (47)

Men´s Physique Master

1. Sergio Violero Bolaños (Maxfitnes) (52)

2. José Luis Casas Velasco (Francisco del Yerro) (59)

3. Sergio Velasco González (Free) (60)

4. Israel Rodríguez Martínez (Totalactivity Team) (57)

5. José Luis Rivas Rodero (Francisco del Yerro) (53)

6. Félix Carrión Jimeno (Free) (62)

. Dimas Jesús Calle González González (Attitude) (48)

. Juan Antonio Martínez García (Attitude) (49)

. Jean Marc Hurni Hurni (Ironshop Madrid) (50)

. David Gascueña García (Totalactivity Team) (51)

. Veselinov Ganchev Hook (Free) (54)

. Sebastian Jajuga (Essential Gym PSN Team) (55)

. Rafael Jiménez Jiménez (Life Sport Center) (56)

. Miguel Ángel Sanz Sánchez (Totalactivity Team) (58)

. Javier Gómez Francisco (Opera Gym) (61)

Men´s Physique up to 170cm

1. Santiago Hernando Cercadillo (Totalactivity Team) (70)

2. Yonder Javier Machado Padrón (Free) (66)

3. Frank Castellón Coneo (Totalactivity Team) (63)

4. Pablo Patarro Hernández (Attitude) (73)

5. Francisco José del Río Barbao (Free) (67)

6. Javier Domínguez Fernández (Totalactivity Team) (64)

. Miguel Ángel Rodríguez Carrasco (Free) (68)

. Diego Marcelo Suárez Palaguachi (Totalactivity Team) (71)

. Rafael Fernández Moreno (Alkida) (72)

. Adrian Aguiar González (Totalactivity Team) (74)

Men´s Physique up to 178cm

1. Cristian Ledesma Ruiz (Life Sport Center) (78)

2. Iliyan Olegov Ivanov (Totalactivity Team) (76)

3. José Javier López Ortega (Francisco del Yerro) (83)

4. Happy Edodo Ogieva (Life Sport Center) (77)

5. Iván Bustos García (Totalactivity Team) (84)

6. Javier Torrijos Mediavilla (Free) (86)

. Manuel de la Morena Blasco (Free) (75)

. Angel Castellote Espinosa (Life Sport Center) (79)

. Ricardo Arenas Asenjo (Totalactivity Team) (80)

. Ernesto Garcia-Monteavaro Cobo (Francisco del Yerro) (81)

. Javier Ortiz Barquilla (Free) (82)

. Ruben Donoso Sanchez (Free) (85)

. Alberto Martin Barbero (Barbarian Team Madrid Madrid) (87)

. Saulo Jorgge Mora (Totalactivity Team) (88)

. David Ramírez Villa (Francisco del Yerro) (89)

. Miguel Catalin Pisica Pisica (Attitude) (90)

Men´s Physique more 178cm

1. Alberto González Gómez (Free) (102)

2. Pablo Gutiérrez Arroyo (Totalactivity Team) (97)

3. José Olmedo Moreno (Free) (101)

4. Carlos García-Soldado Martos (US Fitness System) (99)

5. Terrense Ricardo Paul Vansluytman (Free) (103)

6. Alberto Gil Burgos (Totalactivity Team) (96)

. Manuel Moratinos Saro (Free) (91)

. Carlos Andrade Mancebo (Totalactivity Team) (92)

. David Meis Martín (Life Sport Center) (93)

. José Alberto Gómez Bello (Free) (94)

. David Morales Llopis (Totalactivity Team) (95)

. Fermín Díaz Rodríguez (Francisco del Yerro II) (98)

. Daniel Sánchez Oliva (Francisco del Yerro II) (100)

Absolute Champion Men´s Physique

Cristian Ledesma Ruiz (Life Sport Center) (78)

Men´s Short

1. David Ezequiel Pitton (Barbarian Team Madrid) (115)

2. José María Mete Bueriberi (Francisco del Yerro II) (111)

3. Arturo Mengotti López-Ballesteros (CDE Nova Alcobendas) (108)

4. José Manuel Gil Fernández (Francisco del Yerro) (109)

5. Joaquin Alterachs Sebe (Francisco del Yerro II) (110)

6. Ibán Sánchez Redondo (Barbarian Team Madrid Madrid)

. Ángel Luis Moreno De Federico (107)

. Juan Carlos Castillo Algueda (Francisco del Yerro) (112)

. Christian Alberto Bautista Apunte (Francisco del Yerro II) (114)

Bodyfitness Master

1. Nuria Sanchez Martinez (Totalactivity Team) (116)

2. Laura Fernández de Frutos (Nufitness Center) (117)

3. Claudia María Arias Castro (Cherokee Sports) (118)

Bodyfitness up to 163cm

1. Verónica Gutiérrez Redondo (Maxfitnes) (123)

2. Mauri Karina Ramírez Pérez (Maxfitnes) (120)

3. Isabel Mendiola Torrón (Lata Team) (122)

4. Carol Modestita Arevillca Mendoza (Abraham Gym) (121)

5. Carmen María Rejón Ruiz (Francisco del Yerro) (119)

Bodyfitness over 163cm

1. María del Rocío Hernández Gómez (Cherokee Sports) (124)

2. Marina Navas Campaign (Free) (129)

3. Elena Cordero Carvajal (Axs Team) (127)

4. Silvia Tambo Arizcuren (CDE Nova Alcobendas) (125)

5. Esther Bueno Barranquero (Francisco del Yerro) (130)

6. Eva Garcia Martinez (US Fitness System) (126)

. Marión Belisario Serrano (Francisco del Yerro II) (128)

Absolute Bodyfitness Champion

Nuria Sanchez Martinez (Totalactivity Team) (116)

Women´s Physique

1. María Vegas Fernández (Free) (134)

2. Cristina Teigell Zapatero (FC Manuel Manchado) (133)

Classic Bodybuilding Junior

1. Abel García Vaillo (Be Strong Gym) (142)

2. Cristian Fernández Gómez (Alkida) (144)

3. Nahuel Ibañez Caruana (Free) (143)

Classic Bodybuilding Master

1. Eduardo Francisco Redruello Bollo (Lata Team) (141)

2. Miguel Angel Sánchez Escobar (Francisco del Yerro) (140)

3. Roberto Rujas Cimarra (Francisco del Yerro) (137)

4. Miguel Angel Gonzalo Gamero (Yunfit Sport) (136)

5. Jorge Ros Gonzalez (Cherokee Sports) (139)

6. Ignacio González Ruiz (CDE Nova Alcobendas) (135)

. Juan Pedro Cano Morlon (FC Manuel Manchado) (149)

Classic Bodybuilding up to 175cm

1. Héctor García González (Totalactivity Team) (146)

2. David García Sánchez (Francisco del Yerro II) (145)

3. Miguel Pichel Garcia (Yunfit Sport) (150)

4. Javier de Haro Chacón (Francisco del Yerro II) (147)

5. Oscar Alberto Martín Fernández (Free) (138)

6. Omali Daniel Reyes Bobilla (Francisco del Yerro II) (148)

. Carlos Arenas García (Alkida) (151)

. Alberto Esteban Perea (Free) (152)

Classic Bodybuilding up to 180cm

1. Alejandro Esteban Serrano (FlexNutrition) (156)

2. José Luis Lobo Bravo (Lata Team) (158)

3. Raúl Polished Lion Polished Lion (Alkida) (154)

4. Alejandro Martín Ortiz (Totalactivity Team) (155)

5. David Vigo Merino (Maxfitnes) (165)

6. José Ruiz De Nicolás (Lata Team) (157)

. Mario Morales Hurtado (Free) (153)

Classic Bodybuilding more 180cm

1. Víctor Muñoz Teixidó (Barbarian Team Madrid Madrid) (160)

2. Francisco Güeto Pulido (Barbarian Team Madrid Madrid) (161)

3. José Luis Fernández Jaime (Francisco del Yerro) (162)

4. Antonio Gómez Gómez (Free) (164)

5. Angel Fernandez-Mazarambroz Rodríguez-Izdo (CDE Strength and Health) (163)

6. Manuel Iñiguez Conde (Maxfitnes) (159)

Absolute Champion Classic Bodybuilding

Víctor Muñoz Teixidó (Barbarian Team Madrid Madrid) (160)

Junior Bodybuilding

1. Carlos García Oquendo (Cherokee Sports) (171)

2. David López Arribas (Essential Gym PSN Team) (168)

3. Daniel Domínguez Arcas (Free) (169)

4. Carlos Lozano Sánchez (Alkida) (170)

Bodybuilding up to 75kg

1. Julián Prieto Santana (Barbarian Team Madrid Madrid) (178)

2. David Gonzalez Caballero (Free) (173)

3. Ildefonso Barragan Romero (Lata Team) (174)

4. Alexander Christian Weigl Weigl (FlexNutrition) (172)

5. Jose Luis Legazpi Sanchez (Cherokee Sports) (172)

6. Jorge Navarro Bastante (US Fitness System) (179)

. David Sánchez Pintado (FC Manuel Manchado) (176)

. Álvaro Solanilla Araujo (Lata Team) (177)

Bodybuilding up to 85kg

1. Mario Alonso Carnicero (Francisco del Yerro) (186)

2. Antonio Pérez García (Barbarian Team Madrid Madrid) (181)

3. Freddy Villarroel Morin (Free) (182)

4. Carlos Laborda Flores (Free) (180)

5. José Luis Álvaro Guerra (Edgar Morilla) (187)

6. Francisco Navarro Hernández (Free) (185)

. Jesús Pérez Cuesta (Francisco del Yerro II) (183)

. Fran Bohabonay Meha (Alkida) (184)

Bodybuilding plus 85kg

1. Sorin Sandor (Francisco del Yerro) (192)

2. Álvaro Ordoñez González (Maxfitnes) (188)

3. José María Fernández Madrigal (Francisco del Yerro) (193)

4. Mauricio Ruiz Palomo (Attitude) (190)

5. Francisco Moreno García Abadillo (CDE Nova Alcobendas) (191)

6. José Manuel Huete Álvarez (Thor Gym) (189)

. Javier Sánchez De Teresa (Edgar Morilla) (194)

Absolute Bodybuilding Champion

Mario Alonso Carnicero (Francisco del Yerro) (186)

OPEL FIDEL MONTERO

Bikini Fitness

1. Jessica Garcia Benavente (Barbarian Team Madrid Madrid) (19)

2. Jennifer Gómez (Free) (35)

3. Jessica Viviana Ramírez villa (Francisco del Yerro) (25)

4. Nerea Pons Guerrero (Free) (3)

5. Merxe Sanmartín Mogort (Francisco del Yerro) (36)

6. Lourdes Brito Laffont (US Fitness System) (7)

. Natalia Banaru Nikolaevna (Francisco del Yerro) (27)

. Gemma Granados Aguirre (Thor Gym) (31)

. Virginia Sánchez-Oro (CDE Nova Alcobendas) (37)

Men´s Physique

1. Cristian Ledesma Ruiz (Life Sport Center) (78)

2. Aitor Rodríguez Fernández (Axs Team) (34)

3. Joel Nogal Fernández (Totalactivity Team) (35)

4. Alberto González Gómez (Free) (102)

5. Santiago Hernando Cercadillo (Totalactivity Team) (70)

6. Sergio Violero Bolaños (Maxfitnes) (52)

Men´s Short

1. David Ezequiel Pitton (Barbarian Team Madrid) (115)

2. José María Mete Bueriberi (Francisco del Yerro II) (111)

3. Arturo Mengotti López-Ballesteros (CDE Nova Alcobendas) (108)

4. José Manuel Gil Fernández (Francisco del Yerro) (109)

5. Joaquin Alterachs Sebe (Francisco del Yerro II) (110)

6. Ibán Sánchez Redondo (Barbarian Team Madrid Madrid)

. Ángel Luis Moreno De Federico (107)

. Juan Carlos Castillo Algueda (Francisco del Yerro) (112)

. Christian Alberto Bautista Apunte (Francisco del Yerro II) (114)

Bodyfitness

1. Nuria Sanchez Martinez (Totalactivity Team) (116)

2. Immaculate Pelegrin Hernandez (Francisco del Yerro) (38)

3. Purification López Garcinuño (Thor Gym) (39)

4. Verónica Gutiérrez Redondo (Maxfitnes) (123)

5. María del Rocío Hernández Gómez (Cherokee Sports) (124)

Women´s Physique

1. María Vegas Fernández (Free) (134)

2. Cristina Teigell Zapatero (FC Manuel Manchado) (133)

Classic Bodybuilding

1. Juan Fernando Castrejón Gómez (Francisco del Yerro II) (40)

2. Víctor Muñoz Teixidó (Barbarian Team Madrid Madrid) (160)

3. Borja Serna Sierra (Francisco del Yerro) (42)

4. Agustín De Marcos Muñoz (DM Team) (43)

5. Ivan Marcos Sánchez (Lata Team) (41)

6. Eduardo Francisco Redruello Bollo (Lata Team) (141)

. Abel García Vaillo (Be Strong Gym) (142)

. Héctor García González (Totalactivity Team) (146)

. Alejandro Esteban Serrano (FlexNutrition) (156)

Body-building

1. Mario Alonso Carnicero (Francisco del Yerro) (186)

2. Sorin Sandor (Francisco del Yerro) (192)

3. Luis García Martínez (Francisco del Yerro) (45)

4. Carlos García Oquendo (Cherokee Sports) (171)

5. Julián Prieto Santana (Barbarian Team Madrid Madrid) (178)

We find out how Hollywood actors get in shape in their day to day

The marked muscles and the perfect six pack of celebrities require a demanding training routine like that of other mortals. While some are fond of outdoor sports such as running or cycling to get fit, others prefer fighting disciplines and many others are faithful to the classic routines of gyms. There are many options to take care of your body, but these are the ones that Hollywood stars follow in their day to day:

Ryan Gosling

 Ryan Gosling – Flickr

Although it seems Photoshop, Ryan Gosling’s body is the result of an infallible sum: healthy diet plus training sessions of four or five days a week for two hours. His routine is marked by the work of arms, back and chest with cardiovascular thanks to running or cycling.

Added to all this is his passion for Muay Thai , a mix of martial arts and boxing that is perfect for strengthening the core. It was as a result of the preparation for his role in the film ‘Only God Forgives’ that the actor became hooked on this fight sport that moves masses in Asia and has not stopped since then.

Zac Efron

 Zac Efron – Google

To star in the sequel to ‘The Beach Watchers’, Zac Efron placed himself in the hands of personal trainer Patrick Murphy and his more than 20 years of experience.

His secret is that he never subjects his clients to the same routine, winstrol steroid side effects, but varies it daily according to needs, and this is something that the actor has already endorsed as well. The one who was the protagonist of ‘High School Musical’ is faithful to Hiit’s work to boast of the perfect six pack and a great cycling fan.

Jake Gyllenhaal

 Jake Gyllenhaal – Google

Since he completely transformed his body a few years ago, many have wanted to follow in his footsteps. In an interview, the ‘Brokeback mountain’ actor confessed to having undergone tough training sessions for months (one in the morning and one in the afternoon each day) and having made boxing his favorite sport.

Gaining muscle mass has always been his main objective and he did it by going up to the ring and hitting the bag, but also with sets of weight lifting and abs.

Ryan Reynolds

 Ryan Reynolds – Instagram

Until a few years ago, Blake Lively’s husband did not care why he ate or drank. But his role in the movie ‘Blade Trinity’ forced him to change his habits and start a sports routine six days a week. It was then that he discovered that he was capable of doing things like running the New York Marathon in less than four hours, which motivated him to continue on the right track.

Now he combines running and climbing with functional training, although he ensures that he does not do it for aesthetic reasons but exclusively for taking care of his health.

Dwayne Johnson

 Dwayne Johnson – Google

If it is known as ‘ The Rock ‘ it is for a reason. Increasing the volume of the back, chest and legs are your goal.

To do this, follow routines that drink from the classic bodybuilding with tons of weight and isolation work designed to work the main muscle groups and individual muscles from all angles. Impossible to match him.

Michael Fassbender

 Michael Fassbender – Flickr

Another performer who has become fond of Muay Thai or boxing is Michael Fassbender. He uses it mainly to correct posture, in the same way that he works a lot of force in the gym to avoid injuries.

But if there is one type of routine that repeats the most, it is CrossFit , which has been practicing for almost ten years.

Chris Pratt

 Chris Pratt – Google

The discipline of Chris Pratt was decisive to stop being part of the group of “fofisanos” of Hollywood. In just six months he was able to lose more than 27 kilos based on diet and very short routines of maximum intensity.

The CrossFit and the Tabata method are among his favorite workouts along with kickboxing, swimming or boxing.

Alkaline feeding and muscle gain

Most of the food

we eat has an acidifying effect on our body

and this is a negative effect. We start with drinks,  soft drinks, alcohol, pastries , refined wheat in  all  kinds of breads, sandwiches,  pasta and rice, and especially meats, especially red meats  . In addition to our sport  that is bodybuilding , we eat a lot of meat and protein, most acidifying foods and this hinders the absorption of nutrients.

Initially it is convenient to explain what acidity and alkalinity mean. These two terms respond to the way of classifying the reaction of any element. The degree of acidity or alkalinity is measured through a scale called pH (hydrogen potential) that goes from O (extreme acid) to 14 (extreme alkaline), with the neutral value being located in the center (7). So between 0 and 7 we have the acidity values ​​and from 7 to 14 the alkalinity.

All the nutrients in our diet have different degrees of acidity or alkalinity. Pure water, which is neutral, has a pH 7.07. Basically, all fruits and vegetables are alkalizing.

Minerals also play an important role in the acidifying or alkalizing behavior of foods and allow us to make a more conscious choice.

Foods that have a high content of sulfur, phosphorus and chlorine are generally acidifying.

On the other hand, those that contain a good dose of: calcium, magnesium, sodium and potassium are alkalinizers. The food we consume is transformed into acidic waste and the importance of expelling it in due time is extremely important. Acidic blood coagulates faster and causes the veins to become blocked. Over-acidity interferes with life itself, it is mainly responsible for all diseases, including heart attacks, premature aging and obesity. Functioning

Our cells are slightly acidic but are surrounded by an alkaline fluid. Polarity is essential in chemistry or for energy exchange but this is made difficult by acidity. This is one of the reasons why people lose their energy.

Acidic pH interferes with mineral absorption, so calcium absorption will be inefficient. Excess acidity weakens all of our systems and forces the body to obtain minerals not received from vital organs and bones, trying to neutralize acidity.

The body creates cholesterol (fatty deposits) to protect the deadly build-up of acidic wastes from the vital organs such as the liver, heart and kidneys. Obesity is a problem of acidic systems, since in these cases, fat saves our lives. Dr. Robert Young explains.

Ordinary or distilled water is neutral (pH 7), sugary drinks like cola are acidic (pH 2.5).

Therefore our cells that make up our body, need to feed, eliminate waste and constantly renew. In this sense, blood fulfills two vital functions:

• Bring to all cells the nutritious materials they need
• Remove from them the toxic and acidic residues that are produced as a result of the transformation of said nutrients (metabolism).

At the cellular level, a kind of internal combustion occurs, since body heat is released. The residues that originate in this combustion process are acidic in nature and must be evacuated from the body through the natural elimination routes (kidneys, intestines, skin and lungs).

To adequately accomplish this task, the blood must maintain a slight level of alkalinity. In a healthy person, the pH of the blood (lymph, cerebrospinal fluid, etc.) is between 7.40 and 7.45. When the acidity level is increased, due to certain mechanisms of self-regulation, the blood manages to preserve this vital balance. It does this through the contribution of bases (alkalis) that neutralize acids. Therefore, in order to obtain a healthy cellular metabolism, it is necessary that together with oxygen, the blood has a constant flow of substances of an alkaline nature, in order to be able to neutralize the acids.

In the first instance, the blood obtains these bases from food. In case of further need -be it due to excess acids or nutritional deficiencies of bases- you can resort to the alkaline reserve of bones, teeth, tissues. In this way the blood becomes a “thief” of the organic structure, with the sole objective of restoring the vital acid-base balance. This is how the decalcification and demineralization mechanism starts up. These mechanisms lead to bone wear, joint degeneration, weak hair, mucosal lesions, respiratory tract conditions.

From this it follows that we must be careful in the contribution of alkalinizers that we make to our body through the food we eat, trying to avoid acidifying foods and situations. A long time with the acidic body is the same as corrosion, this would corrode the tissues, veins and arteries. When the pH becomes acidic, there is oxygen deficiency, which causes harmful anaerobic microforms, the formation of germs, fungi and viruses, to be created.

Nutrition

It is important to know aspects that have to do with the preparation of meals. For example: it has been shown that 40-60% of the mineral elements and 95% of the vitamins and bases are lost in the cooking water of vegetables. It turns out then that the high content of bases that vegetables have and which is so useful for blood balance, is devalued.

Hence the importance of the oriental system of steaming vegetables in steel or bamboo baskets, that is, without direct contact with water. We also understand the high therapeutic value of the broths, which preserve all the alkaline content of the vegetables and which are so balanced in patients and convalescents.

In general, cereals generate more acid waste in wheat and corn and less in barley, quinoa. For its part, legumes and seeds are slightly acidifying due to their protein content, but with varieties.

Dairy products are acidifying elements, fresh unpasteurized milk is somewhat more alkaline. Certain qualities of food are lost in the cooking water, hence the importance of steam cooking. That is why the nutritional value of the broths that preserve all the alkaline content of the vegetables and that are so balancing in sick and convalescent is important. Alkalizing and Acifying Food Table

Symptoms of excess acidity

1 The psychic state.

Sadness, hyper-emotionality, tendency to depression, nervousness, irritability.

2 The head.

Headaches, conjunctivitis, paleness.

3 The mouth.

Acid saliva, inflamed and sensitive gums, high irritation of the tonsils and pharyngitis that leads to repetitive infections of the mucosa.

4 teeth.

Caries and cracked or brittle teeth.

Teeth sensitivity to contact with cold, hot or acidic foods.

5 The stomach.

Heartburn, acid burps, spasms, stomach pains, gastritis and even ulcers.

6 The intestines.

Burning in the rectum, predisposition to intestinal inflammation and discoloration of the bundles due to exhaustion.

7 Kidneys and gallbladder.

Acidic urine, irritation and burning in the bladder and urethra. Kidney and bladder stones.

8 The respiratory tract.

Sensitivity of the respiratory tract to cold, frequent colds, bronchitis, sinusitis, angina, hypertrophy of the tonsils, safe and legal, tendency to allergies, cough and a harsh throat due to irritation.

9 The skin.

Acid sweat, dry skin and irritations.

Cracks between the fingers and around the nails, fungal infections, pimples, various eczemas.

10 The nails.

Fingernails thin, split and break easily.

Stretch marks and white spots.

11 The muscles.

Cramps and spasms, tendency to tetany, lumbago and torticollis.

12 The articular bone system.

Demineralization of the bones: osteoporosis, osteomalacia and rickets.

Fractures and slow in their consolidation. Crackling of the joints, blockage of the vertebrae, rheumatism, arthrosis, arthritis, sciatica and herniated disc.

Migratory joint pain.

13 The circulatory system.

Hypotension, poor circulation, extreme sensitivity to cold. Tendency to anemia and bleeding. Chilblains.

14 The endocrine glands.

Exhaustion and hypofunctioning of the glands in general, except the thyroid, which has a tendency to accelerate.

The genitals.

Inflammation of the genital tract by acids. They favor infections.

16 The nervous system.

Excessive sensitivity to pain in general, insomnia.

Food classification

Conclusion

As our diet is quite acidifying due to protein consumption, we must try to alkalinize with other foods and vegetables. The best alkalinizer there is is baking soda, this taken when we get up on an empty stomach with the juice of half a lemon is excellent. Other supplements that can help us are  coral calcium , acetylcysteine  and  Total PH Total

bodybuilding control : Eduardo Dominguez

The weather presenter shared her experience in a Cordovan environment where, in her words, she had the best job and also experienced harassment for her body and dress.The well-known weather presenter, Cynthia Rachid, filed a complaint with the Cordovan Justice for harassment against two former colleagues of Channel 10. In turn, and being unable to make statements precisely because Justice intervenes in the situation, she shared an “open letter ” Who garnered great support, as well as criticism, from his followers.

“Since yesterday that my complaint came out in the media, I have lived and live the most horrible comments that I heard and read about a person, and with great pain I see that they fell on me,” he said, referring to the complaint broadcast last Tuesday by local media. .

The letter, published this Wednesday through Facebook, has the tags #NoesNo, #NoMeCalloMas, #NoTeCallesMas . In it he tells the beginning of his career, his professional training and the entrance to the channel, his dream job, with the consequent humiliations suffered by his body and his way of dressing. In addition, it emphasizes that women should not be stereotyped by the clothes they wear, the style they have or how they are.

One of Rachid’s activities is ” fitness “, “transformation” a discipline in which he competes and was consecrated runner-up in the “Ironmass Cup” in the category “tall bikini” in 2015, in addition to constantly training for bodybuilding, also known as bodybuilding . “It’s a hobby,” he said of it. “My job is time,” he finished in an interview with a local media.

Here is the complete letter:

In 2011 I started to give the weather forecast in InfoClima with the beloved Carlos Eschoyez, who -noticing my imprint- made me enter Channel 10, from where I put all my aptitude to grow.

With each passing day I liked what I did more; reason why – in spite of having received me in the careers of “Film Production” and “Locution” -, I took this part of my preparation as a challenge; It was so that I began to prepare and I think I learned a lot … I learned to read satellite maps and other elements to take into account in order to produce the content of the meteorological material.-

In my work and profession I never received sanctions, complaints or questions regarding my performance as a weather presenter … so I know that I did my job very well and that makes me proud …

Now, having expressed and defending myself from the series of facts that I brought to the attention of Justice, criticism, signs, grievances, complaints and questions come from some people, not for my work but for my way of dressing, for my body and for the fact of my clothing.-

Since yesterday that my complaint came out in the media, I have lived and live the most horrible comments I heard and read about a person, and with much pain I see that they fell on me !!!

All these comments are directly related and based on the way I dress, on my physical appearance, anyway … on the way I am … He clarified to everyone that I always dressed like this and I never did it for the sake of that “was on television” … – The clothing I use and use was and always will be my fashion, the clothes I like to wear …….

Since when the way of dressing discredits a person or a good professional work?

Since when the devaluation, the comments and the series of “titles” that “to wear those clothes harass me … or … if he is a” cat “as he dresses ….. they can have a Sufficient identity so that I have to “bear or access certain requests to continue working in my profession and activity …?

Parallel to my work on television, everyone knows that another activity that I develop is “fitness” …, also reading and listening: “… he looks like a male” … “he has muscles like a male”. …

I know many muscleless men, and no one tells them they look like females or females …..

Today I decided to stop talking … I could not stand before so many offenses to keep quiet …

I can no longer -because of the devaluation of my person, continue in silence …. I could no longer face the constant harassment of some people who played with my need for work, keep quiet and access their express claims to be able to work in a television medium , no matter how much love I have for my activity and profession.

My love for who I am and for my profession WILL NOT ALLOW me to put aside my personal respect as a woman and as a person of good …..

I do not give my body or give sexual favors for a job or for anything in the world !!!!!

Now, if by my way of dressing, by my physique and by my activity they believe that “harassing me is part or consequence of it” I am sorry for those who think so !!!!

Many women these days gave me strength to encourage me to tell how ugly I lived and was living right now. After almost 7 years of working on Channel 10, I banked these guys in many and countless situations of innuendo, ridicule, inappropriate and indecent comments towards me where due to my need for work I only had to duck my head, swallow, wait for it to happen. the anguish and to continue … Countless were the times that I returned to my house crying, feeling humiliated, submitted and without exit.

I just had to dry my tears and continue to endure unhappy days at work that I had enjoyed so much in its early days.

Some will ask me why I did not speak before … If without having made any complaint I heard and read terrible lies towards myself, imagine if you encouraged me to tell what I was living!

I am hurt by the lack of understanding of many women, and the lack of empathy of many men … but in turn I am strengthened by the support of the people around me and who know me, and those women who dared to say #NoEsNo and no matter when you do it, do it !!! #NoTeCallesMas

I know that all kinds of comments will come after this letter, I ask that before making a comment, think a little and put in my place those women who surely once went through something similar.

It is painful to lose a job, and even more so if it is what you like to do and what you consider yourself suitable for.

I don’t know how my life will continue from today, I just feel a great relief … I feel that I did the right thing, as I could and when I could, but I did it!

I feel like a stronger woman, and sure that this will never happen to me again. I know who I am, I know what I am worth, and those who are by my side do not need any explanation, that is my tranquility.

I make this letter since I cannot make statements because there is a complaint in the way … but my followers, and the general public of channel 10 and people in general deserve to hear my voice … they deserve to know who I am and not judge me for my appearance, which for this society fits – it is seen – in stereotypes with which I do not feel identified. For a moment forget about my shorts, my tops, my body … look at me like an ordinary woman, who can be your sister, your daughter, your girlfriend, your friend, etc … who is raising her xq voice reached a limit.

Today without work, rethinking my future, I know that I will get to the end with this … for me, for you and for everyone …

“The truth is powerful because it heals …”

The truth appears only when we dare to speak it … ”

#NoesNo #NoMeCalloMas #NoTeCallesMas

WHY DO YOU DECIDE TO DO A DIET THAT DRIVES YOU TO CHANGE YOUR LIFESTYLE?

I have always been passionate about sport, I come from the world of fighting, where in many factors it is very similar to bodybuilding, it requires a lot of discipline, determination and a progressive approach. So after a serious injury I decided that bodybuilding, which I’m passionate about, would be the sport that I would love to practice.

DO YOU REMEMBER WHAT YOUR LIFE WAS LIKE BEFORE THIS CHANGE?

My life before this change was very simple. I worked, did my workouts on the days that I had to go without focusing on strict diets.

DID ANY ATHLETE OR PERSON INSPIRE YOU TO ACHIEVE YOUR GOAL?

Honestly one of those who has always inspired me was Sergio Fernández, who in addition to being Galician is my “neighbor”, I always thought that with the complexity of being in Galicia, making himself known and “succeeding” in this sport, if he can, because I do not?. Another bodybuilder that I’m passionate about is Jimmy Atienza.

TELL US A COMPLETE DAY IN YOUR FOOD (TIMETABLE AND MENU) FROM NOW AGAINST BEFORE

I usually wake up around 8:30, drink my coffee, bcaas and glutamine and get on the treadmill for about 45min.

I make my first meal around 09:30 am where I almost always use eggs and carbohydrates as protein, oatmeal or rice cakes mainly.

The rest of the meals I do every 3 hours for an average of 6/7 meals a day that are based on proteins such as red meat, chicken, turkey and fish mainly and carbohydrates such as oats, pasta, rice, potatoes …

All kinds of vegetables and nuts.

I drink about 7/8 liters of water daily.

Before focusing on bodybuilding, I did not make more than 4 meals and ate the first thing I found hahaha.

WHAT IS YOUR JOB ?

Unfortunately I don’t have a job right now, before I worked for Renfe as a telecommunications installer. I always dreamed of one day being able to train people and transmit to them the passion and beauty of this sport in order to at least try to promote it a little more in our land, Galicia.

PLEASE POST A FAVORITE WORKOUT ROUTINE OF YOURS WHICH YOU ARE NOW

My favorite group that I pay the most attention to and those who know me will know is the lower body. I always try to vary as many exercises as possible to stimulate all the muscle fibers, splitting the muscle group in the same 2 days, even 3 a week.

Right now the routine I’m doing is this:

Day 1

Squats 3x 14 14 14+ 1 Descending Hack

4x 12 12 12 + 1D 12 + 2D

Press 45 ° 4x 12 12 12 + 1D 12 + 2D

Extensions 4x 18 + 1D

Femoral lying down: 4 × 12

Twins 4 x20 + 1D

Day 2

Femoral lying down + femoral sitting 5 × 10

Femoral standing 6 × 10

Deadlift 6 × 10.

Twins 3 times X week.

DO YOU WANT TO COMPETE?

In fact I have debuted this year since I left the fight 11 months ago with 75kg. I was encouraged to prepare myself together with my good coach Rafael Senra Lorenzo to compete in the Galician initiates championship, in the north of Spain and in the Spanish Cup, where I was able to achieve first place in the Gallego, north of Spain, the absolute north from Spain and in the Spanish Cup I couldn’t do much since the level was much higher and I was among the 9 participants.

Now my intention is to improve as much as possible, train 10 times more focused and focus my preparation to a much higher level.

WORDS OF ENCOURAGEMENT FOR OUR READERS:

Under my experience I tell you that if you have a dream that you pursue it, that you do not compete against anyone, if not against yourselves, methane solo, that you set yourself a goal and go straight for it. In this way, you will achieve everything you set your mind to.

DO YOU THANK SOMEONE ESPECIALLY ..?

Mainly, I thank my family for all their help and of course, the mainstay in my life, my girlfriend Tamara who has helped and accompanied me so much, my coach and friend Rafael Senra Lorenzo for their trust, I also want to thank a good friend for his support and help, Borja Almeida and all those friends and acquaintances who have been encouraging him on social networks and accompanied championships.

ANYTHING ELSE YOU WANT TO ADD TO CLOSE?

That he was picking up on the interview hahaha.

SOCIAL NETWORKS?

You can take a look at my social networks where I am at any time uploading photos and videos of my preparation that are:

Instagram: @abrahamgonzalezlg

Facebook: Abraham González.

ACKNOWLEDGMENTS AND A FEW WORDS FOR THOSE WHO WANT TO DO THE SAME AS YOU

I thank Sergio Fernández for the opportunity to do this interview, Powerup Porriño for his help in my preparation, MD LATINO and as I said before to my family, to my girlfriend Tamara, to my trainer Rafael Senra and to all my friends and acquaintances who have met. interested in me.

For the readers who are reading this and their dream is the same as mine, I want to tell you that it is all about mentalizing and going in a straight line, trusting yourself setting short goals and reaching them without letting external comments affect you. Therein lies the key to “success” for sport and life itself. A hug and thank you all for your attention. regards

The Jofré Rehabilitation Day Center works day by day with people affected by mental illness.

The Jofré Psychosocial Rehabilitation Day Center is a unique space, in which people affected by mental illness are able to carry out different activities that allow them to explore their abilities. Doctor Luis Ángel López Menéndez, president of the center, assures that the most important thing in these cases is to create a vital project. “Rehabilitation and medicine must go hand in hand in order to achieve the desired goals. It is essential that there is a life goal, that they do not hide and isolate themselves from society. They are people who must deal with a disease in their day-to-day life and learn to live with it. ”

To help them walk this path, they are accompanied by professionals from the center, such as Roberto and Susana, who coexist with cases that are in all phases. “Experience tells us that there are small symptoms that indicate what is happening. The sooner a case is identified, the easier it is for users to recover lost skills, ”says Roberto, a psychologist.

The Jofré Center opens its doors from 8:30 a.m. to 5:00 p.m. 365 days a year, offering the dining room service. “To many it may seem like something complementary, but if it were not for this, artificial testosterone, some of them would not be able to complete their daily meals.” A base camp has been created there that helps these users to carry out different activities in a suitable and optimal climate to achieve the best results. Each case is different and that is why there is a permanent and highly personalized follow-up of the situation that they live in their environment. “Treatments must be harmonized according to the needs of each one and that is why we also like to focus attention on families, which are essential when it comes to redirecting the situation,” says Susana.

Guiding them and getting them to collaborate throughout the process is very important to achieve positive results. “Both overprotective and neglected environments are counterproductive. It is important that they understand the situation and what the affected person needs at those times. We must leave behind the logical wear and tear suffered by such a situation and also the powerlessness that it generates on many occasions in order to be by his side and help, ”says Roberto.

One of the weekly workshops held at the Jofré Center is the radio one. From there, a program is carried out, directed by Antonio Mora, through which different personalities from the present day of Cantabria have passed. From politicians, to singers or journalists. In addition, they themselves carry out monographic spaces in which they can discuss the topics that interest them most. That is the case of Jesus, passionate about painting and who spoke about the work of Vincent Van Gogh. “I am very happy here because I have learned many things and participate in drawing workshops,” he says.

“This center is everything for me,” says Reyes, who helps with the dining room and who from the first day has been comfortable with the rest of the group. This statement is something that all users agree on. “Being mentally ill is hard, but here they treat us as equals and with great affection,” says Patricia.

Enrique, for his part, has already been at the center for six years and assures that he has noticed an important advance working in memory and cognitive activities with the professionals of the center. There is also space for sports and Luis, a user whose main hobby is bodybuilding, assures that the best time for him is in sports activities, like Salvador, who has also prepared a radio program around typical dishes of the region, another of his great passions.

From the center different outings and activities are organized that allow users to continue in contact with society and enjoy their free time. “I have always been to the garden, since I was very little, and here I have been able to do it again,” says María Ángeles proudly.

One of the most active people in the center is Javier Movellán, who has launched the first Users Association in the entire region. “The idea was born after an informative day in La Magdalena. There I saw that there was one in Valencia and look to see if there was something similar in Cantabria. Seeing no, I decided to start the first one. We see how decisions that concern us are made without us having a voice or vote and we would like to be heard. ” The objectives for the future are to ensure that the dependency assessment is carried out by a true specialist. “Currently a physical therapist is responsible for determining how dependent we are. Check if we can carry out the basic daily tasks. I can eat and shower alone, but after that, what? “

Meanwhile, the Jofré Center will continue working so that everyone can improve their quality of life and feel at home and at home.

Today ends 2013 and I confess that in my case it has been a fabulous year, both professionally and personally and even more spiritually !! I would give everything I have because everyone could say the same, but I am afraid that in the short term there are still many things to “untangle” before achieving global happiness.

If you allow me, I would start with a very basic one, but which I think may be the starting point for many people who do not find the path to happiness and that is that “there are more POSITIVE than negative things in the world”,  or what is the same “stop seeing enemies behind every corner and dangers at every step you take.” It is very important that we are able to release the burden of FEAR that many insist on reminding us every day.

In 2014, many media outlets and various doomsayers will continue to tell us negative things … that if we live surrounded by spies, Testosterone propionate, hackers who steal our information, corruption everywhere, tax increases, rights reductions , etc etc…

Given this there are only 2 attitudes:

• the NEGATIVE : do nothing or speak waiting for others to act (not to mention those who renounce or prohibit everything they are afraid of)
• the POSITIVA : leverage your talent and potential to build a better world. You don’t have to go against anyone, just help those you think are most in need (even yourself ;-)). You will see how those that you thought you were going against seem increasingly insignificant.

Well nothing, for 2014 I invite you to get all the POSITIVITY that you have inside !!! (and don’t forget to be disruptive too ;-))

We already have the Puente del Pilar here and it comes with temperature changes. It will be cloudy but the forecasts suggest that the least will not rain in Madrid.

We bring you 25 plans to do in Madrid at the Puente del Pilar.

1- Madrid celebrates its fiestas in the Barrio del Pilar in honor of the Virgin, the popular neighborhood of the same name. This year, so far, the “G-Men” have confirmed their attendance on the 13th.

2- If you prefer, the Fiestas del Pilar are also celebrated in the Barrio de Salamanca.

3- Have a free wine and aperitif at the Vendimia del Cava 2012 in the Plaza Mayor on October 13.

4- Attend the III Free Military Band Festival at the Royal Palace of Madrid.

5- Visit the Old and Ancient Autumn Book Fair installed in Paseo de Recoletos in Madrid.

6- Visit the Seafood Fair of Las Rozas. The Seafood Fair is consolidated, TRAINING PROGRAM, year after year, as the highest quality of all those held in Spain and the one with the largest influx of visitors from all over the country.

7- Arnold Clasicc Europe. Arnold Schwarzenegger arrives in Madrid on the occasion of one of the most important events in the world of fitness and bodybuilding. It will be from October 11 to 14 at Madrid Arena.

8- See the Lion King Musical. Set in Africa and starring its majestic fauna, this story is one of the greatest ever told. It was not long before the eminent musical character of the Disney film caused him to jump onto Broadway in a colossal format production. Only in Madrid.

9- Les luthiers with Lutherapia. Les Luthiers present in Madrid what is possibly the best of the shows in the history of the Argentine group. They act in the Municipal Conference Center.

10- Boris Godunov at the Teatro Real. For the first time in the Royal Theater the complete opera is represented with its ten scenes and the Polish act included.

11- Babel at the Teatro Marquina. Aitana Sanchez Gijón presents stars in this work where the complex characters of its protagonists intersect in the same universe.

12- Hole at the Calderón Theater. Second season of this fresh and cheeky show with Paco León.

13- The Musical of Smiles and Tears. The show that takes us to the “world of the most beautiful feelings” arrives in Madrid. The musical tells how Maria, a novice passionate about music, brings joy and excitement back to the Von Trapp family.

14- Galicia Caníbal in the New Alcalá Theater. A fun musical in which Ana discovers the music of the 80s. Written in a humorous tone, this story covers the successes of the Galician scene.

15- More than 100 Lies with its last season at the Rialto Theater in Madrid. It is the second season of this musical, love, comedy and desire thriller, with some of the most famous songs by Joaquín Sabina as the common thread.

16- Forever King of pop at the Teatro Nuevo Ápolo. One of the most anticipated shows of the year arrives in Madrid where the life of the King of Pop will be represented through various actors.

17- Camela will be in concert on October 11 at the San Nicasio de Leganés festivities

18- If your name is Pilar you are in luck, in Faunia they will discount 6 euros on your ticket.

19- There is a day of Open Doors at the Teatro Real coinciding with the 15th anniversary of its opening.

20- Many of Madrid’s museums open for free on October 12. One of the few days of the year they do it.

21- Also on Friday, October 12, there is a Disney dinner show program at the Tryp hotel in Atocha for the little ones of the house.

22 – They are the festivities of San Nicasio in Leganés. Today, Thursday, Camela and Merche perform and the Border will do it during the weekend.

23- On Saturday the 13th, the Vintage Paper Fair is held at the Arganzuela staff center. For lovers of curious and ancient objects.

During the Pilar bridge there is a free tasting at the Gastro Mercado de Chamberí.

24 – In Alcalá de Henares this “Cervantine Week” is being celebrated during this week with dozens of interesting activities, including the Don Quixote market.

25 – And of course, attend the 2012 Armed Forces parade on Friday, October 12 at Paseo de la Castellana.

You are tired of hearing that you have to eat more to grow. But you don’t grow.

And you wonder if the problem is that you don’t eat enough or if what you eat is not ideal.

So you need to know the foods to gain muscle mass fast that bodybuilders consume and compare them with those that you normally eat.

Gaining muscle mass is a slow process, taking place most of the time imperceptibly.

So it is very likely that the more times you look in the mirror, you will not appreciate differences.

Do you want some advice? Stop obsessing over results and start doing it: train hard and eat right.

It is the latter where almost everyone fails.

It’s relatively easy to put all your effort into the 90 minute gym.

But it is not so much to maintain discipline in your meals for the rest of the day.

And the reality is that it is your diet that will mark your progress.

You can do your best with irons, dumbbell exercises, which if your body doesn’t get the nutrients it needs, it won’t be able to build muscle mass.

So today I want to talk about food. Those foods that will help your sacrifices to be rewarded.

These 14 foods should make up the basis of your diet if your real desire is to develop your muscles.

Consuming them in the right amounts will open the way for progress.

So take note, because we are going to the supermarket.

Foods that you cannot stop consuming if you want to build muscles

1-Cold turkey

Cold turkey breast cannot be missing from your gym diet. And it is not only for a nutritional reason, which also, but for a practical reason.

Cold turkey breast is a high-protein, low-fat food that you also don’t need to cook.

This means that you can take it anywhere and eat it at any time without the need for preparation.

2-Chicken

Chicken is the meat par excellence of the bodybuilder. A white meat with a low level of fat that is also practically clean in the breast area.

Eating chicken breast on a daily basis can get a bit boring so don’t get obsessed with the breast cliche, but of course, give it the importance it deserves.

100 grams of chicken breast gives you 30 grams of clean protein, so if you are determined to build lean mass, it will be an important food.

3 eggs

You need protein to build muscle mass , and egg protein is the most biologically valuable of all natural sources.

Surely you’ve heard more than once the tune that eating lots of eggs is bad. That is one of so many myths that it is already more than banished.

Not only is it not bad, but the Spanish Heart Foundation itself declares that there is no reason to limit your intake.

Forget about eating only the whites, the whole egg is much better food.

4-Red meat

100 grams of red meat provide about 22 grams of protein. Furthermore, this type of meat is rich in creatine, linoleic acid, alanine and iron / minerals.

Its less positive side is its high fat content, but since red meat is an optimal food to carry out hard and maximum intensity workouts, it is a good idea to include them in a volume diet.

5-Tuna

Another one of those foods to gain muscle mass.

It is usually presented packed in water or oil, and provides about 30 grams of protein, with very low fat levels.

For this reason, it can be used as the main protein source in definition diets or if you want to obtain lean mass.

And also, since it is normally taken in canned food, it can be easily transported and consumed without the need for any preparation.

6-Salmon

Like tuna, salmon is one of those foods you need to add to your must-have list.

Its combination of high protein content with essential fats (including the extraordinary Omega 3) make salmon one of the best foods to promote muscle growth.

In addition to being a very tasty fish, it contains beneficial substances for heart health.

7-Oatmeal

Oatmeal is one of the best cereals you can eat if you intend to gain muscle and lose fat.

On the one hand, it is high in protein (13.5grs) while at the same time it is a complex carbohydrate that does not create insulin spikes, but is slowly released.

If you add to this its high content of vitamins, Omega 6 and fiber, we have one of the most complete carbohydrates for muscle growth.

8-Nuts

Walnuts, almonds and hazelnuts are some of the nuts that you should include in your diet.

A diet to gain muscle mass must contain a high number of calories and nuts meet this requirement.

Its composition is rich in healthy fats.

They contain an appreciable number of proteins and other important substances for the body such as antioxidants, which fight the action of free radicals.

9-Brown Rice

Why brown rice? Because when choosing between white and brown rice, the second is a much more complete food in fiber and minerals.

Since you need to consume carbohydrates, the more complete they are, the better, and brown rice has 9 times more fiber, twice as much phosphorus and potassium, three times as much calcium and magnesium, and four times more iron and sodium than white rice.

10-Seafood

Seafood is an excellent source of low fat protein .

Cuttlefish, octopus, squid, prawns or mussels are fantastic foods, with the only drawback of their high price.

But if you want to give your diet some variety in its protein sources, you can include them once or twice a week.

11-Milk

Milk is a controversial food. In bodybuilding there are those who praise it and those who detest it.

But it cannot be denied that it is one of those foods that help those who have the most difficulties to gain weight to gain weight.

In its favor, the high biological value of its protein must be noted, but it is true that its fat content must be taken into account.

Even if you take it skimmed, lactose can still cover you up, by preventing your body from going into the ketone state, so you won’t see much of it on definition diets.

But if this is not your problem but the opposite, if you have tried everything and do not know how to gain muscle mass, add 1 liter of milk to your diet daily and you will soon appreciate changes.

12-Pulses

Legumes are a food that contains a good balance between carbohydrates and vegetable proteins.

Although the latter are not absorbed by the body as well as animal proteins, it is a good idea that lentils, peas, chickpeas or beans are part of your diet occasionally.

Consuming legumes 2 to 3 times a week allows you to add good quality nutrients and add some variety regarding your main and priority protein sources (meat, fish, eggs)

13-Sweet potatoes

When choosing the best foods to gain muscle mass, we will always opt for complex carbohydrates as an energy source , and within these, for those that cause a lower insulin spike.

Sweet potatoes are a very valuable energy source which, however, triggers a lower insulin response in the body than, for example, potatoes.

This means that we will benefit from their energy and transport capacity of amino acids to muscle, but it will be much more difficult for them to convert to fat.

14-Skimmed smooth cheese

With 8 grams of protein for every 100 grams, skimmed smoothie is a very versatile food, which is why it has become so popular with regulars at the gym.

You can take it as a dessert with sweetener and pieces of fruit, add dried fruit or add it to your smoothies.

You can even make a protein-rich pancake batter by mixing it with egg and oat bran.

In any case, the result is rich in protein to increase muscle mass, healthy and delicious.

General tips to increase muscle mass

Muscle growth involves many factors. If you have problems when it comes to building muscle look at this post , it will be of great help.

The training part is complex, but nutrition also has many details that determine more or less rapid progress.

Knowing the amount of protein you should consume, the proper macronutrient balance, or the frequency with which you should eat to keep your body in a permanent anabolic state are keys that you need to know to maximize your progress.

How much protein to take a day?

On the daily protein intake necessary for a person who trains with weights, there have been numerous studies.

On the one hand, there are the recommendations that health organizations make regarding daily protein intake.

The famous 0.8 grams of protein per Kg of body weight recommended by the WHO is far from sufficient for a person who engages in intense physical activity.

Then there are other studies, in some cases funded by supplement companies, which state that the needs of a person who performs high-intensity strength training are 3 grams of protein per kg of body weight.

I prefer a more objective approach, such as the one presented by the International Society for Sports Nutrition (ISSN), which provides a series of very interesting conclusions about protein and exercise after analyzing hundreds of studies that have tried this matter.

Basically what the ISSN says about the daily protein intake is that:

• To increase muscle mass and maintain muscle mass through a positive protein balance, a daily intake in the range of 1.4-2.0 g of protein / kg of body weight / day (g / kg * day) it is sufficient for most people who exercise.
• There is novel evidence to suggest that increased protein intake (greater than 3 grams per kg of body weight) may have positive effects on body composition in individuals trained in resistance to body fat loss.

And after analyzing aspects such as protein sources, consumption hours, amounts and other factors that influence its assimilation, he concludes that

“The amount depends on the mode and intensity of exercise, the quality of the protein ingested, as well as the energy and carbohydrate status of the individual. However, it should be noted that there is preliminary evidence that consuming much higher amounts of protein (> 3 g / kg * d) may confer a benefit in terms of body composition. ”

Obviously, if you are trying to gain muscle you know that you must eat a lot of protein.

But it is difficult to get these amounts through food alone.

At least, if you want to keep some control over the calories you consume.

How then to obtain that contribution that allows substantial changes in your body composition to take place? Where to get that protein?

Again we quote the recommendation that the International Society of Sports Nutrition makes in this regard:

“Supplementation is a practical way to ensure adequate quality and quantity of protein intake, while minimizing caloric intake, particularly for athletes who generally complete high volumes of training.”

Carbohydrates: the key to your physique

Carbohydrate intake is what will greatly determine the physique you show.

Do you want to be like the big boys in the gym, move big weights and feel strong?

Be prepared to eat many, but many carb.

Are you more of those who are looking for a marked physique in which the muscles show clearly under the skin?

Your approach must be the opposite. Reduce carbohydrates to the bare minimum.

In any case, the usual is an intermediate position.

Wanting to achieve a certain size while showing an acceptably good level of muscle definition.

Carbohydrates are the body’s priority energy source, and therefore we cannot do without them.

The important thing is to adjust the amount you consume to the goal you want to achieve.

In addition to the fact that you need energy to train hard, a requirement without which the muscles will not grow, carbohydrates generate the release of insulin, which is the substance that transports amino acids to the muscle so that it can repair and grow.

Therefore, carbohydrates and how you handle them, will have a great influence on the physique you achieve.

Between 40 and 50% of the calories you eat should be carb, preferably complex.

Fat yes or no?

Fat and a good physique seem like opposite concepts. truth?

However, fats are a necessary macronutrient that we cannot stop consuming.

Not only is it an alternative energy source to carbohydrates, but they are necessary for a multitude of internal processes in the body to develop normally.

The key to take advantage of the benefits that fats bring you and avoid their accumulation in the body or in the arteries where they can ruin your physique or, even worse, your health, is in knowing what type of fats you should eat and which ones to avoid.

It is important to maintain the amount of calories you put into your body from this macronutrient.

Avoid saturated and trans fats as much as possible, and give preference to monounsaturated and polyunsaturated fats.

Try to limit your fat sources to fish, nuts, olive oil and avocado.

These will help you stay healthy and will not interfere with the physical goal you want to achieve.

Therefore, fats, yes, but good and in the right amount.

How many meals a day?

Whatever your current level, building muscle requires a constant supply of nutrients, which allows the body to have an adequate level of energy and enough protein to meet the body’s needs and build new muscle tissue.

This is difficult to achieve with less than five meals a day, and this should be your reference.

Below this number it will be very difficult for you to provide the body with the proteins and calories necessary for this purpose.

Now, we must make some points in this regard:

• Five is not an immovable figure. In fact, depending on your level, there may be some more (professionals can easily make up to 7-8 meals a day), but if they are 4 and complete enough, nothing happens either.
•  Do we mean food or do we include protein shakes in them? It is advisable to make a minimum of 4 solid meals, and from there, add some more in the form of supplements. This can easily lead to 6-7 daily intakes of nutrients, which is surely enough to cover all the needs of an organism subjected to a high level of demand.

conclusion

It does not matter if you are on a volume diet or if you intend to gain muscle and lose fat.

Whatever your goal, you need to eat well to increase your muscles.

Here you have been able to learn a lot of valuable information regarding the best foods to gain muscle mass.

And now that you know what to eat to gain muscle mass, it’s your turn to act.

Plan your diet well.

Banish everything that keeps you from your goals from the shopping cart.

Have discipline.

The time and sweat you leave in the gym will do the rest.

If after all this, you still have trouble building muscle, I recommend this article.

4 Frequent Cardio Errors

We spend hours and hours planning a weight training or bodybuilding program, we researched the latest and best programs, and when we got to the gym, we tried to choose and perform the best and most advanced exercises for each muscle area.

But when it comes to cardio? Bah. Cardio is cardio. It is a necessary evil that we have to bear at the end of a workout, and the variety or quality of it does not matter so much. What matters is that there is a television while we do it. True?

Unfortunately, this way of thinking leads many people to basic mistakes. Not only are they not making the cardiovascular training more effective than you could do, but they are also putting themselves at risk of injury. On the other hand, if you know and control the quantity and quality of the cardio you do, the benefits at all levels will be enormous.

Let’s review the most common mistakes among bodybuilding or bodybuilding practitioners when it comes to cardio training:

NEVER CHANGE THE CARDIO DEVICE OR MACHINE

When it comes to cardio (maybe even more than in bodybuilding) everyone tends to have their favorite machine . Maybe you like running, or the treadmill, or climbing stairs, or elliptical. Whatever it is, what is clear is that we return to it day after day.

Unless the choice is for reasons of injury or as a complement to a sport where it can benefit us (for example the exercise bike for cyclists), or because we have no other option. If we have the possibility to choose between different exercises, the ideal is that we use them all.

As your body gets used to the movement patterns of a particular machine, it adapts to them. This means that each day you will spend fewer calories to make the same effort. The variety in the machines will avoid the problem of adaptation.

Just as we try to vary between sets, repetitions, loads, exercises, etc … in our bodybuilding routine, we have to do the same with cardio. The body improves and works better if we subject it to different stimuli.

TRAIN STRONG IN THE MORNING

We have all heard of the benefits of training first thing in the morning for fat loss, and that high intensity training burns more calories than medium or low intensity training. The common mistake is to add both, and to think that if we get up in the morning and on an empty stomach and train cardio at high intensity, the loss of fat will be brutal.

Unfortunately, it doesn’t work this way. High intensity training requires a large amount of glycogen that will not be available in the blood first thing in the morning and after 8 hours of fasting, this in addition to producing low performance in this training will cause us to have to destroy muscle to find that energy (the energy of the muscle is obtained more easily and quickly than that of the fats).

Instead a low intensity exercise will allow us to work even while fasting, since by requiring a lower amount of energy, our body can provide it by destroying fat.

There are some exceptions, when athletes or elite athletes are in a ketosis state and well adapted to it, they can train at a high intensity without glycogen deposits and using fat deposits, and without thereby reducing performance.

CARDIO TO COMPENSATE THE DIET

Many people use cardio to compensate their diet, if I eat more, I must train more on the cardio machine, for people who train bodybuilding or bodybuilding it is not beneficial to work more than an hour of cardio a day , and not every day. We could be injured or overtrained, and also muscle growth will be much more difficult.

We should plan cardio as a job, not as a way to compensate for excesses in our diet.

USE SMALL LOADS WHEN WORKING CARDIO

It is a habit among some people to do cardio with small dumbbells, for example doing biceps, or any other exercise. The benefits for fat loss are minimal, and for zero muscle growth.

We think that they are not harmful, but that it will be more productive if we focus our goal on working cardio with maximum intensity and efficiency. Quite different is the use of vests or weights in advanced runners, these elements increase the load or intensity of the cardio in general, improving energy consumption and therefore physical condition.