Yoram Yasur Blume: Benefits of muscle electrostimulation

Yoram Yasur Blume: Benefits of muscle electrostimulation

Electrostimulation is a fashionable method in the world of fitness. But do you know what this technique consists of? Is it really positive for the body?

Yoram Yasur Blume: Sports electrostimulation consists of working your muscles through passive exercise. The reason this technique is practiced is because it supposes the improvement of the muscular tone and reduces the flaccidity of these. This results in increased volume, strength, and endurance.

If you decide to resort to sports electrostimulation, you should know that this is based on the transmission of electric current in your muscles. This method causes contractions in your body for a therapeutic purpose and to improve your performance. Find out if muscle electrostimulation for the athlete is beneficial and decide whether to introduce it into your training plan.

Is sports electrostimulation effective?

Yoram Yasur Blume: Sculpting your body with electrodes does not have to translate into efficiency, nor is it an alternative to your weight training or cardio. Keep in mind a series of tips to know if sports electrostimulation is effective.

– Helps sculpt your muscles but not lose weight

Electrostimulation involves placing electrodes on the skin to send small impulses / shocks that cause the muscles to contract. Despite this, the result does not translate into weight loss. Having a certain periodicity in this practice will make you see how your muscles are defined thanks to the draining effect of the electrodes.

Strengthen your muscles

Yoram Yasur Blume: Resorting to electrostimulation does not cause miracles in your body. If you do not follow a balanced diet and do not do abs (for example), you will never get to have abdominal muscles. And the truth is that this technique helps strengthen your muscles but does not do all the work. You must help with other types of physical activities. Cardio exercise or squats will enhance the effectiveness of the electrodes.

Easy and comfortable to use

If you want to resort to sports electrostimulation, you have to know what the easiest and most comfortable way is to obtain the electrodes on your muscles. Today, with the advancement of technology, there are machines that, connected to smartphones, help electrostimulation to occur. In this way you will not need to be fixed in one place to get the benefits of this technique. But you can complement it with other practices.

It favors the recovery of the lower train

Along with the job of defining the body, physical therapists sometimes use electrostimulation to treat certain types of muscle injuries. Its use is used to reactivate the circulation of the legs and relieve them of a hard workload.

Sports electrostimulation by physios is an analgesic method for some back problems or tendinitis thanks to the production of endorphins. And is that the technique of sports electrostimulation is used mainly for this aspect, for muscle recovery.

Related to recovery, you should also know that electrostimulation can also be used to avoid other problems such as urine loss. Despite this, the machine is not the same, nor is the treatment. You should consult a specialist doctor to treat this specific case.

Is electrostimulation really beneficial? Whether or not to use electrostimulation will be based on your sports goals. Although you are interested in using this technique, you should treat it as an alternative and not as the only method to get your body to work.

Yoram Yasur Blume: Best supplements before, during and after training

Yoram Yasur Blume: Best supplements before, during and after training

Nutritional supplements can be the best supplement to training when it comes to gaining muscle or losing weight, but we cannot simply take supplements. First, it is essential that along with daily exercise and supplements you follow a diet and rest well; and second, we must differentiate between those we take before and after training, since not all have the same function, and know what we take. For example, before taking amino acids, you need to have good information about BCAAs, just like with shakes or creatine.

Supplements for before training

Without a doubt, the big star before training is amino acids. There are different classes of amino acids, each with its function, but they will be very useful for us when training. For example, taurine helps us in muscle contraction, improving performance and reducing fatigue; BCAAs (leucine, isoleucine, and valine) go directly to the muscle, helping the muscle to grow.

Yoram Yasur Blume: Another very popular pre-workout supplement is caffeine. How many times have you seen athletes of all levels, amateurs, and elite professionals, drink an energy drink before competing? As long as we take it in moderate doses, caffeine helps us to concentrate better, improve the coordination and fluidity of our movements and delay the onset of fatigue. Finally, vitamin E is an excellent muscle protector that we should also take before training.

It may surprise you, but here we should also include proteins. Although it is usual to drink protein shakes after training, we have to recharge the body’s energy throughout the day, hence the importance of taking protein before training. Thus, the body will be able to assimilate all the nutrients well and your performance will improve since not only is the dreaded appearance of fatigue delayed, but the risk of suffering any muscle injury is also reduced.

Post-workout supplements

Yoram Yasur Blume: We have already finished training, and again we can use proteins to replenish energy levels, either in the form of a supplement or better still, foods rich in protein. But beyond proteins, we can turn to amino acids such as glutamine, which promotes muscle recovery. Just add a small dose of glutamine to our post-workout shake to get the most of its benefits, including the prevention of pre-workout syndrome.

We cannot overlook fast digesting carbohydrates. They serve to quickly bring carbohydrates into the muscles, stimulating insulin production and in turn stimulating muscle glycogen production. This is something that we cannot achieve with slowly assimilated carbohydrates such as those provided by fruit or oats. They are ideal for athletes with a high training volume, since they allow the energy tanks to be refilled much earlier, favoring recovery for the next session.

Creatine: before, during and after training

Yoram Yasur Blume: Along with amino acids and proteins, one of the best-known supplements is creatine, which should be taken before, during and after training. It helps us to get more energy, more strength and therefore better performance and better muscle growth. Of course, when taking creatine it must be borne in mind that over time it becomes less effective, so every three months it is advisable to go for 30 days without taking it to start the cycle again in the fifth month and to be again effective.

Yoram Yasur: Dangers of protein diets for athletes

Yoram Yasur Blume: Dangers of protein diets for athletes

Yoram Yasur Blume: A diet rich in protein consists of ingesting at least 20% of the total protein consumed during the day and can even reach 30% in some cases. With this eating plan, you consume practically between 30 and 60% of calories in the form of protein, the rest being in the form of carbohydrates, fruits, vegetables, and fats. To give us an idea, in a balanced diet only 10-15% of calories come from a protein source.

Protein diets are a very popular way to lose weight quickly. Some people follow this type of diet for a few weeks when starting the gym, while others decide to maintain it in a very long term. A protein diet has its advantages but also its drawbacks, so it is important to determine if this type of diet is the most recommended for you.

Side effects of a high protein diet

For decades, medical experts have debated the benefits of weight loss and the side effects of protein diets. After analyzing the results of tests carried out by clinics, dietitians, nutritionists and doctors reaffirm the idea that low carbohydrate and high protein diets do not help lose more weight than other diets, and that they also present a series of risks for health, such as those presented below.

  • Meat products that have a high level of protein also contain it from animal fats. Yoram Yasur Blume: These fats are normally saturated and cholesterol, which produces an increased risk of suffering from certain types of cancer and cardiovascular problems.
  • Fruits and vegetables are the main source of vitamins such as vitamin C, beta-carotene, bioflavonoids, minerals, and antioxidants. Also, eliminating fruits and vegetables from the daily diet can increase the risk of vitamin or mineral deficiency.
  • Without fruits or vegetables, you are eliminating an important source of fiber. This can cause intestinal irritation, constipation, and diverticulitis.
  • If you are on a protein diet, it is very likely that you give off body odor due to the accumulation of ketones. To make sure this doesn’t happen to you, drink plenty of water to dilute ketones.
  • Yoram Yasur Blume: According to various studies, weight loss from a protein diet is not considered a long-term solution when it comes to obesity since the effectiveness of this diet lies primarily in the loss of body water.

So, is the protein diet advisable for athletes?

If someone is looking for a diet to lose weight quickly, perhaps for a summer vacation or as an impulse to follow up with a more moderate plan, you can expect good results with a diet rich in protein. For those who are highly committed to weight loss, a protein diet is also an effective option. If someone is planning to follow a high protein diet for many weeks, they should carefully choose the type of meat they eat. The ideal is to consume white meats, such as chicken and turkey, and avoid eating red meat, such as pork, as much as possible. It is also highly recommended to make use of the healthy fats of blue fish, rich in vitamins, minerals, and Omega 3. Nuts are also a healthy source of protein.

Yoram Yasur Blume: Always keep a good amount of vegetables in your diet, and do not be afraid of consuming carbohydrates, especially grain products. Finally, if someone has a medical history with kidney or liver problems, they should check with their doctor before starting a high protein diet, as excessive protein processing can add more stress to already weakened body functions.

Yoram Yasur Blume: Fruits to eat before exercising

Yoram Yasur Blume: Fruits to eat before and after exercising

Starting and maintaining a physical exercise routine over a long period of time is not easy. There are many who try and fail, staying halfway or finishing with the training for not being sufficiently prepared, for getting tired very soon or simply for not seeing the results that they expected from the first moment. To facilitate this exercise routine, it is most appropriate to have a good diet before and after training, so that not only do we have more strength to take advantage of it during the activity, but then what we eat will help us to recover better.

There are certain foods that can be very good at eating before training, while others are preferable to take after. As a general rule, it is sought that before exercise we take carbohydrates with few sugars, for example, in order to burn all that energy in training.

Yoram Yasur Blume: To recover after exercise, it is also common to take meat or fish, always in reasonable quantities so as not to overdo the calories, especially if we are trying to lose weight through exercise. However, there are other foods that can serve us both before and after in our diet for athletes, such as fruit.

Fruit, a valid food for your workouts

Fruit is one of those food groups that is always used as an example when it comes to talking about a healthy and balanced diet for athletes.

Yoram Yasur Blume: Given the great variety of fruits that exist and the magnificent qualities that all of them bring us, it can be a perfect alternative to include it in our food routine before and after workouts. We can take advantage of eating fruit both before and after training thanks to the few calories they contain and their great contribution in nutrients.

Learn which fruits to choose for each moment, because not all are the same or offer us the same.

How to choose the best fruit according to the glycemic index to train?

Yoram Yasur Blume: What we must take into account when choosing the perfect fruit for before or after training is its glycemic index. In this case, glycemia is a nutrient that most fruits contain and that is metabolized directly to our blood, turning into glucose, that is, sugar. This type of nutrients usually remains in our body, later turning into fat, so it is not convenient to abuse the fruits that contain it. To control our own glycemic index, we will take low glucose fruits before training, and we will leave those with a higher glycemic index after exercise.

Among the most appropriate fruits to eat before exercising we will highlight the pear, the apple, the cherries and the strawberries. All of them have a low glycemic index but are very satiating (thanks to their high-water content), and they also offer us essential nutrients for a healthy diet.

We will therefore leave other fruits for after exercise, those with the highest glycemic index, such as bananas or dates, orange and mango, and even sweet melon and watermelon, which in addition to being two exquisite foods, provide us with a good contribution of mineral salts, something from which we have to recover more after sweating from intense physical exercise.

Eating fruit is one of the best alternatives for a healthy diet, but you have to know very well how and when to eat it, especially if we do physical training, to channel its properties for our benefit.

Yoram Yasur Blume: caffeine affect sports performance?

Yoram Yasur Blume: How does caffeine affect sports performance?

Caffeine is a natural substance, present in many foods included in the diet of an athlete. Its stimulating action is proven and there are numerous studies that confirm that caffeine affects sports performance.

It is an alkaloid that is part of the composition of numerous plants (leaves), seeds or fruits. We ingest caffeine when drinking a cup of coffee, but we can also find it in isotonic drinks, in cola, in tea (theine), in cocoa or in some nutritional supplements for athletes.

In principle, any stimulating substance, taken in moderation, can be a good help when doing physical or mental activity. Nutrition specialists consider caffeine an ergogenic aid, that is, a substance that can contribute to improving sports performance, causing different metabolic reactions that are beneficial in achieving the objective set.

Caffeine benefits for sports performance

Yoram Yasur Blume: When we take a food that contains caffeine, the body takes between 30 and 60 minutes to metabolize it. A coffee or a cola, a while before training, provide a small dose of this stimulant that could become a good ally when carrying out the exercise. The effects of caffeine on sports performance are based on the properties of this substance and on the different responses it causes in the body, among which are:

  • It acts on the central nervous system increasing brain activity and managing to delay the feeling of tiredness or fatigue.
  • Thermogenic effect and increased lipolysis. The presence of caffeine implies a greater “burning” of fats. Its intake accelerates the basal metabolism and contributes to the mobilization of fats. When doing intense physical activity, these fats are “available” as an energy source. The consequence is that the muscles that intervene in the exercise “pull” the fats, reducing their glycogen needs.
  • Improvement of muscle contraction. Caffeine improves sports performance not only in aerobic activities. It is also useful in any strength training, because it should not be forgotten that the muscles move according to the brain’s orders and caffeine directly affects the central nervous system.
  • Vasodilator properties. This alkaloid increases blood flow causing more oxygen and nutrients to reach the various muscle groups that are in full work.
  • Greater tolerance to the effort involved in sport. Caffeine can help you withstand an intense physical test, such as a long run. Its stimulating effects will act in a double sense:
  • Positive attitude, more vitality, “up” spirits.
  • Greater resistance to an activity that requires effort for a long time. Less fatigue.

What is the recommended dose of caffeine to improve in sports?

Yoram Yasur Blume: Caffeine can increase sports performance, but like any other stimulating substance, it should be taken in moderation within the daily diet so as not to cause unwanted effects. Between 1 and 2 mg. for each kilo of weight is the recommended amount of caffeine so that this substance is beneficial and does not harm the body. This is a rough figure, because each person (and each athlete) has their own rate of assimilation of caffeine.

Yoram Yasur Blume: It is very important to consider the individual physical characteristics. People with liver ailments, heart problems or hypertension should always monitor caffeine intake and, if necessary, consult with the doctor about the appropriate amounts to take.

If there are no health problems, a moderate intake of caffeine brings benefits to physical activity. Although it is true that there are other natural ways to stay awake without caffeine, in aerobic exercises it improves resistance; in those that require a great effort in a short period of time (anaerobic) it contributes to reducing times overcoming marks and in strength training, it is a good ally when it comes to minimizing muscle fatigue.

Yoram Yasur Blume: What is Cyclothymia?

Yoram Yasur Blume: What is Cyclothymia?

Cyclothymia, also known as cyclothymic disorder, must be correctly differentiated from bipolarity. Cyclothymia describes a chronic fluctuation of mood that refers to periods of mild depression (symptoms not as severe as major depression) and hypomania (phases of mild euphoria). This instability will also be accompanied by months in which there can be a normal state of mind.

Yoram Yasur Blume: The cyclothymic person is not aware of this fluctuation, and the fact that the state of euphoria is pleasant implies that it is often difficult for them to seek psychological help.

How is the Cyclothymia different from Bipolarity?

Before continuing and theoretically answering the question, it is fundamental and important not to forget that only a health professional specialized in the area of ​​mental health will be the only one who can truly determine whether or not there is a mental disorder, and in this case, who can diagnose cyclothymia or bipolarity.

Yoram Yasur Blume: Cyclothymia has been classified as a mild bipolar disorder. Both are characterized by such intense changes in mood, ranging from mania to depression, including phases of emotional stability. However, the difference between both diagnoses or disorders lies in the intensity of the symptoms. In cyclothymia it is a mild depressive symptomatology and hypomania, while in bipolarity it is a state of major depression and mania. That is, the intensity of the symptoms of bipolar disorder implies that there is greater severity, discomfort and harm -without forgetting that we are talking about generalizations- in the person’s life.

Emphasizing this idea, the symptoms associated with cyclothymia are shorter in duration and less dramatic, sometimes they can even go unnoticed or normalize as something else from day to day or from one’s personality.

Symptoms of the Cyclothymia

As we have previously described, cyclothymia is characterized by three phases: a “normal” state of mind, a mild depressive phase and a hypomania phase. Next, we will describe the symptoms of these last two phases:

Symptoms of hypomania

Yoram Yasur Blume: The first thing we have to understand is mania. Mania is completely the opposite of depression, which is why it is usually described as an excessive state of euphoria or exaltation. Regarding hypomania, it refers to it being a mild manic state, so the symptoms are less than in the manic phase (associated with bipolarity).

Other characteristics of hypomania are:

  • Decreases the need for sleep
  • Increased sexual activity
  • Increased physical activity
  • Agitation
  • Grandiosity (such as very high self-esteem)
  • Lack of judgment when making decisions
  • Impulsiveness
  • Exacerbated optimism
  • Risk behaviors
  • Verbiage
  • Acceleration of thought
  • Irritability

Symptoms of mild depression

As we have discussed in other articles, it is important to differentiate depression from sadness. In this case, we are going to talk about a mild depression that indicates that the symptoms associated with this phase do not reach the severity of a major depression, although they can be distressing.

Some of the symptoms are:

  • Deep sadness
  • Feelings of guilt
  • Hopelessness
  • Lack of motivation
  • Feeling like crying or crying
  • Anhedonia or loss of interest
  • Irritability
  • Difficulty concentrating
  • Decreased sexual desire
  • Decreased appetite
  • Sleeping problems
  • Autolytic ideas (not so frequent)

If you suffer from these symptoms, even if they are not all, it is important that you consult a professional.

Yoram Yasur Blume: How to regain lost muscle mass

Yoram Yasur Blume: How to regain lost muscle mass

An injury, illness, or work reason can leave you exercising for a long time. In that case, most likely, your body suffers and you notice a certain loss of muscle mass. It should not be overlooked that the muscles are responsible for generating force and movement in the body, both in internal organs such as the heart, and externally (arms and legs). To know how to recover the lost muscle mass, you just have to follow the advice you will find in this article.

Why does muscle loss occur?

If you have lost muscle, it may be due to different causes. There are several aspects that are involved in the loss of muscle mass:

  • Bad nutrition: The musculature is composed mainly of proteins, especially amino acids, hence if you cannot provide the body with the correct amount of protein, the body will lose muscle.
  • Little training: Once you accustom the body to physical effort, the moment you stop training there will be a loss of muscle mass. It can also occur when the intensity of the sessions is reduced or the physical work is not completely correct.
  • Aging: The maximum level of muscle development takes place between the ages of 22 and 27. Once this period is over, if we do not continue with the training and a correct diet, the body will gradually lose muscle mass, making recovery increasingly difficult.
  • Diseases: Certain ailments and diseases can also lead to this loss.

Keys to recover muscle

Yoram Yasur Blume: In addition to asking your personal trainer what the best exercises are to avoid losing muscle mass if you are injured, it is important that you consider other factors in your weekly training. Thus, in order to recover the lost muscle mass after an injury, it is therefore necessary to pay attention to two essential factors, such as training and diet.

  • Plan the sessions: it is not enough to go to the gym and improvise the session. You have to have a progressive training plan to be effective. Being constant in physical work, the results will not take long, so three times a week it will be enough to do your exercises to recover the lost muscle mass.
  • Focus on the parts that worry you the most: Yoram Yasur Blume: you can concentrate your work on those areas that have suffered the most loss, such as arms, back, men or legs, alternating muscle groups.
  • Load adapted to your state: after a period of inactivity it will be practically how to start from nothing in your attempt to recover muscle mass. You have to go little by little, without rushing. Trying to do what you did before would hurt the injury. If you used to lift 50 kilos of shoulders before, possibly now you can only handle 15 or 20.
  • Rest of the muscles: as important as the exercises to recover the lost muscle mass is also rest. After exercising, they need a break to recover and not suffer new injuries.

Also, we indicate some tips for a correct diet to recover muscle progressively:

  • Increase calorie intake: to meet the demand of muscles for recovery, it is important to increase caloric intake. For this you must adopt a diet rich in fruits, vegetables, cereals and lean protein.
  • High-quality protein: Yoram Yasur Blume: Muscles are primarily made up of protein. In order to regain lost muscle mass after injury, you must eat the right amount of protein food. The WHO recommends approximately 1 gram per kilogram of weight in adults with an active life. You can slightly increase this amount at specific times like a muscle recovery program, but do not overdo it or lengthen it too much, or you will excessively punish your kidney system, which must eliminate excess proteins that you have not been able to absorb.
  • Fats in their right measure: although they should not be exceeded with them, healthy fats should also be consumed in the attempt to recover muscle mass, such as olive oil, avocados or salmon.
  • Meal distribution: try to divide the meals into 5 daily doses. This way you will be able to maintain a stable glucose level in the body, which will guarantee energy during the day.

Yoram Yasur Blume: Passive warm up

Yoram Yasur Blume: Passive warm up

Before doing any type of physical activity, you need to spend a few minutes warming up. They are a series of actions that are carried out before entering fully into the competition or in the warm-up to avoid injuries during or after exercising. The usual types of warm-up, such as general, specific or competition, must also include another that will not require a great effort from the athlete. It is what is known as passive heating.

What is a passive warm up?

Yoram Yasur Blume: These pre-effort activities aim to prepare the body to go from a relaxed situation before the session to a state of controlled stress. Warming allows the pulsations and body temperature to rise, while the joints are mobilized.

To better understand what passive warm up is, here are some key aspects. This type of action is carried out without energy expenditure by the athlete, through gels with heat effect or massages that contribute to maintaining body temperature. Do you know when to passively warm up, when is the best time? It is perfect in the transition between active warm up and the moment to start the competition. In this way we ensure the maintenance of body heat but without spending energy reserves, which can be very useful for the time of competition.

Yoram Yasur Blume: Passive warm up does not make much sense if it is done in isolation, that is, without prior active heating. The combination of both will contribute to improving results during training or competition, but alone, a simple massage or gel will not be as useful.

One of the great advantages of passive warm up is that they decrease the probability of harm in the next physical work that is done, largely due to the low energy use required.

Types of warm ups you should know

Once the concept of what passive warm up is understood, it is necessary to influence other types of heating, paying special attention especially to the general and the specific.

– General warm up

The main purpose of general warming is to achieve an increase in body temperature, muscle temperature, as well as the preparation of the pulmonary and cardiovascular systems for the correct performance of physical work. It is necessary to increase body temperature, since by achieving the appropriate degrees, it is possible for the physiological reactions important for motor function to occur in the precise proportions for a specific activity.

Yoram Yasur Blume: The speed of the metabolism increases according to the temperature, increasing 13% for each degree, allowing a better blood supply. With this type of previous actions, it is also possible that the tendons and ligaments become more flexible and elastic, reducing the chances of being injured by a rupture or sprain, without forgetting the activation in the structures of the nervous system, with the subsequent improvement of the state. of attention.

Thus, this state will contribute to achieving greater precision of movements and better coordination. Some examples of general warm-up can be doing a few minutes of stationary bike, jumping rope, etc.

– Specific heating

Unlike the general, the specific warm-up focuses on the parts of the body that will be used in the next physical activity and that will require more effort. Basically they will be a series of exercises that will be very close in terms of technique to those that will be executed a few minutes later.

Of course, that specific work will have a lower intensity. In addition to being designed to raise the temperature of the different parts of the body, they also represent a test trial that will happen. In the case of a runner, it will especially intensify the warm-up in the legs, feet, ankles and knees.

Yoram Yasur Blume: Vitamin D for good muscle health

Yoram Yasur Blume: Vitamin D for good muscle health

If our objectives include developing muscle tissue and strength, we will focus on both training and food and the nutrients that best help us achieve our goals. So today we are going to talk to you about the importance of vitamin D for good muscle health. While some athletes choose to consume vitamin supplements before training, many sports nutrition experts say that it is possible to obtain the necessary vitamins and minerals with a proper and balanced diet.

What is vitamin D?

Yoram Yasur Blume: Vitamin D is a fat-soluble vitamin that occurs naturally in a few foods. Vitamin D acts as a hormone in the body that helps strengthen bones and muscles, as well as the immune system. This essential vitamin for the best muscle health is found in milk, some yogurts and orange. Also, it can be found naturally in salmon, mackerel and tuna.

Why is vitamin D essential for muscle health?

Yoram Yasur Blume: Vitamin D plays a very important role in neuromuscular functioning and influences protein synthesis. Studies suggest that people with low vitamin D levels have decreased their strength, and their weakness and muscle wasting have increased. On the other hand, those with vitamin D receptor polymorphisms (a genetic variation) have alterations in muscle function.

Furthermore, vitamin D also affects some aspects of immunity, including the development of certain autoimmune diseases. How is this related to muscle tissue? Because the symptoms of each autoimmune disease vary greatly. From cold hands to disturbances in insulin regulation, to feeling fatigued, many of the symptoms can make you feel very bad at times. And when you feel bad, training may be the last thing on your mind.

Tips for athletes with vitamin D deficiency

If you are an athlete and you have a vitamin D deficiency, you should go to the doctor or a sports nutritionist so that he or she can indicate the appropriate treatment. In addition, you can follow the following tips for athletes with vitamin D deficiency:

  • Incorporate rest into the training routine. If your muscles don’t have time to recover, you won’t be able to put in the maximum effort in training
  • Consult a nutritionist and physical therapist when you are experiencing tendinitis, bursitis, or any other type of pain.
  • Increase your intake of foods rich in vitamin D to fuel your muscle tissue, including fast-acting carbohydrates after training.
  • Vary the training routine every few months, following the instructions of your personal trainer or a qualified monitor.

If you think that your diet does not contain at least 4 servings of foods rich in vitamin D every day, ask your doctor or nutritionist if you need to make any changes to your daily diet before and after training. Yoram Yasur Blume: Eating for someone who trains is as important or more than the training itself, since it provides your body for the activity, or helps you to recover and modulate all levels to find yourself in an optimal state.

Use these tips and information on the importance of vitamin D for good muscle health and start taking care of your health and diet as much as your training.

Yoram Yasur Blume: Health risks abdominal fat

Yoram Yasur Blume: Health risks of abdominal fat

Spare wheel, beer belly, apple shape, pregnant belly… Whatever you call it, the excess fat around the middle section is bad news, and not just because it makes your jeans uncomfortable.

Abdominal fat, or what experts call visceral fat, is a particularly dangerous type of fat that forms inside the abdomen. It surrounds internal organs, such as the liver and intestines and, although the dangers are fully understood, it has been shown to contribute to inflammation and insulin resistance.

Belly fat vs other fat

Yoram Yasur Blume: Visceral fat, sometimes called hard fat, is different from subcutaneous or soft fat, which is the type that is directly under the skin. Subcutaneous fat is fat that can be pinched. Unlike visceral fat, it is found outside your organs.

Since visceral fat lives deep in the abdomen, it is not always easy to tell if you have too much. You may have too much abdominal fat even with a normal BMI. Therefore, you need to pay attention to the waist circumference instead of the number on the scale.

Dangers of having too much abdominal fat

Increasingly, experts are learning that visceral fat can present significant health risks. We present the most serious ones that you should consider to rethink your lifestyle.

Diabetes: Yoram Yasur Blume: There seems to be a close relationship between excess abdominal fat and the risk of developing type II diabetes, according to research published in February 2017 in the Journal of the American Medical Association. One reason may be that visceral fat produces cytokines, which are harmful chemicals in the immune system that can make cells less sensitive to the effects of insulin that regulate blood sugar.

– High blood pressure: Yoram Yasur Blume: Cytokines produced by visceral fat do not only affect insulin levels. They can also affect the ability of cells to regulate blood pressure. Among the many studies that relate abdominal fat to high blood pressure, is research published in April 2017, in the journal Heart, which followed more than 10,000 Chinese adults for six years. He found that only a 5% increase in weight circumference increased the risk of hypertension by 34% for men and 28% for women.

– Heart attack: Yoram Yasur Blume: Having too much body fat in general can increase the risk of heart attack. But abdominal fat can be particularly dangerous because it pumps fatty acids that tell the liver to produce more bad cholesterol and less good cholesterol, according to Harvard Health Publishing. In fact, an important study published in February 2018, in the Journal of the American Heart Association, found that adults who had more weight surrounding the middle section were more likely to suffer a heart attack compared to those who simply weighed more In general

– Dementia: Too much abdominal fat could also affect brain function. A study of almost 900,000 older adults published in Obesity magazine found that waist circumferences of more than 89 cm for men and 84 cm for women were linked to a significantly higher risk of dementia, regardless of age, BMI, pressure arterial, cholesterol, liver health or other lifestyle factors. According to the researchers, that could be due to the ability of visceral fat to increase inflammation throughout the body.

– Asthma: Yoram Yasur Blume: Several studies have found a link between a pronounced abdomen and the risk of asthma, even in people who have a normal body weight in general. Higher levels of inflammation are part of that fault. But having more fat in the abdominal cavity could make it hard for the lungs to take as much oxygen as they really need.

– Cancer: Research has linked excess abdominal fat with an increased risk of certain types of cancer. A study published in October 2016 in the European Journal of Cancer found that women whose waistlines had the same circumference as their hips were up to four times more likely to develop breast cancer compared to women with smaller waistlines.

How can you get rid of abdominal fat?

In general, excess abdominal fat is particularly bad for your health. The good news is that losing it is not that complicated. In fact, it is the easiest type of fat to lose.

Yoram Yasur Blume: Regardless of whether you are trying to burn your belly or stop getting fat in any other part of the body, the tips are reduced to eating a healthy diet and exercising. Reduce calorie intake by keeping your portions under control and try to be active every day. Resistance training is probably more useful than doing cardio alone to replace fat with muscle mass.