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If we talk about weight gain, it is necessary to understand that the quality can vary. You can gain a lot of fat or something much better and more effective for the figure – muscle mass.

Many nutritionists are hesitant to explain this difference and often give thin client on fast carbohydrates – “sugar.” Naturally it gives a result kilos go up and down the client’s life. Disorders of the heart, hormonal disruptions, and ultimately the diagnosis – diabetes.

To put you on the right path from the very beginning, I will try to gradually dismantle this question.

WHO AM I?

It is believed that the majority of people belong to one of three somatotypes: endomorph (large, big-boned and by nature full); mesomorph (athletic body type) and ectomorph (fine-boned, hard gaining weight).

A typical ectomorph – a person who has a low level of physical strength and volume to the training. As a rule, this kind of people are tall and thin, with a relatively low fat and small, narrow bones.

Ectomorph has a relatively short upper body, long limbs, narrow feet and hands, a small body and a relatively narrow shoulders. Ectomorphs usually have long, thin muscles, which are very slow hypertrophy.

If you are an ectomorph, move on to the next step.

How to gain muscle mass?

For ectomorph weight gain – it’s a real struggle for every 100 grams, at a time when other easily gain weight on high-calorie foods. First and foremost, you must determine the daily calorie. In the Internet you can find a variety of tests that determine the daily rate. Taking advantage of one of them, it plus 600-700 kcal.

WHAT IS AND WHEN?

Here come into effect rules of a balanced diet. Eating should be frequent. In no case did not go hungry! Count calories, do not underestimate your daily rate! Avoid bad fats, sugar and salt. Bad habits such as alcohol and tobacco, they actually stop muscle development. In the first half of the day to set the emphasis on complex carbohydrates (cereals) in the second half of the day on protein foods. They will give enough construction material and energy recovery. As the content in the diet of a large amount of protein stimulates the production of growth hormone, which in turn can help increase muscle.

How to train?

It is necessary to reduce all cardiovascular load, leaving only a 5-minute warm-up and cool down. will not help active sports.

You need a rare, intense and really hard training. No more than 2-3 times per week. Use polyarticular exercises. Cycling large muscles, you give yourself enough load to change the hormonal system, which in turn will stimulate muscle growth.

Work with free weights. weight increased with each workout. But, not forgetting about the standard safety regulations.

How to recover?

Muscle growth occurs during rest, not during the workout. Therefore, it is important to keep up to recover! Do not bring themselves to exhaustion. If you feel that you have no strength, better skip the workout.

Sleep at least 8 hours. And again, just supply the body building material. Protein shake after a workout and casein before bedtime, exclude undesirable deficits.

From Russia with love,
Your Personal Coach Lilly Rikhter

Until now, not many of those who are sick with cancer and especially those who did not touch this evil, know how positively affect fitness for the disease.

Now I can say with confidence that fitness – it’s one of the best medicines. This was proved by the data of numerous studies conducted since the early 1980s in different countries, with different groups of patients, both the early and the late stages of cancer. As well as research aims to examine the likelihood of developing cancers when exercising. Not all of the results were identical. But impressive is the fact that none of the studies had not given a negative result.

Positive effect

What improvements give the exercise in cancer patients?

There is evidence that people do not neglect regular activity, the average life expectancy increases after diagnosis. Those patients who achieve success on the road every day to overcome yourself, and experience less haggard. Gone nausea. Improved digestion and, consequently, the output from the body of harmful elements appearing when the reception of many drugs. It supports normal muscle system (and in fact after chemotherapy uncommon muscle atrophy), weight, physical capabilities. Strengthens the immune system, opposes additional disease that weakens the already struck by the body. Significantly improved psychological state, reduced depression so common, even among people with pre-shot diagnosis “cancer.” All this eventually affects positively the quality and lifetime, no matter how much it was not a person is metered.

The dosage recommended by the load, not only after initial treatment, but also directly during chemotherapy. Yes, the “chemistry” is often accompanied by debilitating chronic fatigue syndrome, when it seems that no matter what neither the strength nor the desire. But we must realize that a permanent peace and an additional sleep, not only did not get rid of fatigue, even at the time, but, on the contrary, make it worse, deprive the body of natural forces to fight the disease. Moreover, physically inactive patients, chronic fatigue syndrome persists and after chemotherapy. It turns out a kind of vicious circle: the problems of transition in the chronic stage, undermines not only the physical and mental health of the patient, but also his social activism. This, in particular, the report said scientists at the recent 29th Congress of Vsegermanskogo cancer. Physical activity becomes officially recognized as a supportive cancer therapy.

Recommendations from Lily Richter

Sporting load should begin only after consultation with a physician and under professional supervision. To begin, it is desirable as early as possible, ideally – immediately after diagnosis, if a person is not trained up to this point. Optimally combining sport, supports endurance (exercise bike, walking) and gymnastics (exercises on coordination, strength training, stretching).
It is best to deal with a personal trainer or specialized groups. But also you should try at least a little to increase its motor activity: try to walk as much as possible, if only for the corridors and stairways, do not spend all the time in bed – it just will involve you in a vicious circle of chronic exhaustion.

Even while in the hospital and with the lack of employment opportunities need to find ways to, for example, buy a simple simulator in the form of latex tape or mini-stepper. Do gymnastics, stretching, relaxation exercises, massage. Home can buy an exercise bike, and often just go for a walk, jog. In no case did not avoid the usual homework related to physical activity, as it is in moderation only benefit health.

Chemotherapy, provoking failures heart rate, it is necessary to abandon the activity on the day of, in any case – for six hours immediately after the procedure. Also, you should restrict the movement in the negative impact of medications on the kidney. If any of pain exercises should be interrupted! It is important to realize that the sport does not replace the basic therapy. Be sure to dispense the types and intensity of the loads are thoroughly consult a specialist.

Breast Cancer

The most impressive results of research on breast cancer – Regular metered training reduces the likelihood of relapse by 40% (data Nurses Health Study). Final confirmation of the data are considered to reduce the frequency of the primary as well as recurrent breast cancer in women who exercise regularly. 3-5 hours of physical activity per week, significantly reduces the likelihood that the most common among the poor half of humanity cancer. Also noticeable effect studies and already existing cancer: results of basic, medical treatment while much improved, increasing the ability of bone marrow cells to regenerate, which is very important in chemical and radiation therapy, which may then be carried out more consistently and rapidly. For classes recommended to choose such kinds of sports where there is no danger of falling, sudden movements, collisions. Optimal “soft” sports like yoga, fitness, swimming, cycling.

The complex of Lily Richter

Before performing this complex warm-up, 5 minutes walking or bike.
Next, do a warm-up, easy stretch and start training.

  • Exercise 1
    We need to try to use his hand to the operated side by soft rhythmic movements: for example, to reduce and raise his hands above his head.
  • Exercise 2
    Squats. Feet shoulder width apart. Squat as if you want to sit on a chair. The knees should not extend beyond the level of the toe and the heel is not off the floor. At the time of the squat hands pull ahead. Or is focused to maintain the arms of the body (table, chair or wall).
  • Exercise 3
    Gluteal bridge. Lying on your back, legs bent at the knees, arms extended along the body. Rip basin floor is delayed for a second and slowly lower.
  • Exercise 4
    Lunges ago. Find the focus, where you can maintain the housing body. The original standing position, then perform a step back, put your foot on the toe and sit down so that both knees are at 90 degrees. Returns to the starting position and do a step backwards is another foot.
  • Exercise 5
    Press “bicycle”. Starting position: lying on his back, arms at your sides. Slowly tear off his feet off the floor and perform a movement as if you were pedaling a bicycle.

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Several years ago, while training in Thai boxing, I got injured, which completely changed my life.

Complete rupture of the anterior cruciate ligament and damaged meniscus.

Anterior cruciate ligament is one of four ligaments that connect the bones of the knee joint components and is its main regulator.

My friends in the group are not honored boxing injury due care, the answer was simple: “If you’re torn ligaments, writhing in pain would be!”. Good people…

Subsequently, and with the belief that things are not so bad, well, it hurts, jumps out, well, okay. I continued training and performances in the ring.

Why I have completely changed my life? Because the dream of becoming a world champion in Thai boxing with pain in the knee, was not real.

And I went to the coach.

Immersed in anatomy, physiology and biochemistry, I began to actively explore various techniques to restore joint and spine treatment. (Second made itself felt more at birth. Irreversible effects and rapid aging, forced to review all plans for life.)

In Russia, I have not made a MRI, but moved to Spain and lost 8 kg in the adaptation of muscle, knee again ill.

Friendly doctor prior to the resonance (MRI), it is safe to say 99% of the light “destabilization” of the joint.

And what was his surprise when an MRI revealed a complete rupture.

— “You have to do the surgery, how you go at all? Is there pain?”

— “No, no, all these years I continued to train, using techniques to restore joint. Why do I need surgery? I ride a bike, ride the surf, train and train myself”

The doctor looked at me, thought and said:

— “I do not know how you did it, but thanks to good muscle training and proper technique, you do not just retained the joint (that athletes extreme rarity), you adapted it to the load and compensate for destabilization due to the large and small muscle groups. Perhaps you really do not need surgery, but you can not interrupt the workout.”

The doctor was amazed and even asked for a business card.

And once again I realized that my path, albeit not as easy as it should, proved to be the right one for me and my players.

From techniques:

As a basis, I used a system of “Super slow”, also picked up a set of exercises from a variety of fitness areas, ranging from yoga and Pilates, and ending with powerlifting.
By example proving that the operation — is not an option.

Later, I helped dozens of athletes: football players, skiers, cyclists, athletics and fitness people — are faced with the same problem.

My opinion — any intervention in the internal environment of the body, can aggravate the situation rather, and not help. Before you go under the knife, try other ways.

Live happily and did not get sick!

With love in your fitness guide Lilly Rikhter.