Hydratation and more

By Nelson Peñaherrera

Water is good inside as well as outside. It’s not a joke neither a word game.

All who work out can’t quit the water consumption, because everyday  we must hydratate and the first reason is our body is  water in a 70% -- blood, another fluids, inner tissues, all type cells and even skin.

It’s clear the daily water consumption we must have is about 2 to 3 litres. As a reference, it uses to say that four glasses equal a litre.

Specialists we asked specify this quantity must be only this liquid. What is contained by food, especially fruits rich in water (as watermelon), don’t go to the final amount but your diet portions, depending on the time you have working out.

Nevertheless water and food is an excellent combination because they transport faster and allow your body eliminates the most everything it doesn’t need anymore, and that can make you sick. That means it’s good for food metabolism plus it regulates  excretionfunctions (sweat, urine, excrement).

In that sense, the water allows the job certain electrolytes (minerals those improve body functions as potasium –K- or magnesium –Mg-) do, happens correctly throughout blood, avoiding muscle wasting.

K and Mg are in food you consume. The water makes easier their transportation by the blood.

Of course, this happens only if your diet and exercise cycles are adequate.

Also, the water is key in a microscopic level for your body’s cells make all their functions on the right time.

Another point on all health specialists coincide is you hydratate around the clock for your kidneys purify the blood constantly.

“if yyou do it once a day, your are going to damage them because it will be a moment they can’t filter the blood and you become to increase their job – then, they’ll get sick,” one of them explained us.

Water and muscle | If you are working out to increase muscle mass, drinking water is mandatory.

Its main function is favoring muscle growing. That doesn’t mean water replaces protein but it does help to be absorbed by the organism so faster , as we told up before.

It’s important you hydratate along the day but more carefully before working out, during working out and after it.

First load must be done 20 minutes before, then during your times between series or exercises. When you sesion ends, you must hydratate inmediatly.

Because you are going to sweat, you need to refill all the liquid you lose for avoiding the body doesnpt work faster and you get tired inmediatly. If you get tired, you couldn’t go through all your routine.

“Its like a car that you put gasoline but you forget lubricant oil,”  a specialist compares us. “Earlier or later, the machine will damage!”

This medical appreciation is opposed to varioous gym trainers’ who recommend  not to drink water during your working out. And we prefer to believe in medical doctors.

Let’s remember that sweating is the process throughout our body holds ideal temperature to function correctly – 36°C, in other words.

There are sports beverages those promise you inmediate rehydratation. U.S. consumers’ reports have pointed out they only have to be drunk even provided you had done intense physical activity, because they are carbohydrates-enriched.If you get them and you don’t need them, they’ll be gathered as useless load in your organism.

Another advice they give is you choose uncolored ones, becausse substances those give it could produce another health problems in the long term.

How to rehydratate? |  We already said that water is esential to rehydratate. Although beverages, jueces, fruits and some solid food contain it, they don’t count on your daily amount. Never forget it.

Coming next, some rules you ever must remember.

• Drink safe water. In Peru, boil it if you get it from pipelines. If you buy it bottled, get news if your supplier hasn’t been filed because of health problems. You’ll lose much liquid if you don’t care about this issue, and all you’ve got could come down.
• By the way, it’s better you have your own water.
• Never hydratate using cool water or a colder one. The rule is  it is quite colder than air temperature, that we usually name fresh water.
• If you drink rehydratant beverages, take a while to check out the Nutrition Facts, and realize if it won’t produce another undesirable effects.
• As you sweat the most, you must drink water the most, especially if you get sick. During the production of this story, we have not found any consensus on the specific quantity you have to drink during the day, and as every organism is an apart universe, ,  it’s beter you ask your doctor about your own case, so you can organize your own hydratation strategy. Probably you must drink a glass of water per hour, then increasing it before working out, during and after it.
• Don’t wait to be thirsty to drink. Specialists coincide thirst is the alert signal your body sends to say “I’m dehydratating”. Even if you aren’t thirsty, drink water.
• Although alcoholic drinks contain water, the truth is you have forbidden them (especially if you are taking supplements), because your liver and your kidneys consume  your water reserves so faster for compensating you. Also, alcoholic beverages add big quantity of sugar that brings down any training cycle.

And we said when beginning, water is good inside and outside. We already told you priorly – after working out, take a cold bath to stimulate blood circulation.

In winter, hot water is a temptation not to miss the daily bath, however some medical doctors have suggested it accelerates skin aging.

On this point, remember not to waste water while you take a bath. Only use it to get your body wet and to rinse the soap. But having an open faucett without a reason, waste water you even will need in the future. Promote this behaviour among people you work out with, as well at the gym you attend to.

And as working out generates ful-of-germen environments, before handling something to the mouth, wash your hands so good with water and (preferently liquid) soap. A simple 20-second healthy tip that will avoid you lose more water than you require daily.

The good nutrition is mostly a discipline matter

How to do a training correctly

Care your skin – 6 practical tips

We forget about it many times, but the ones of us who do bodybuilding or fitness  have the skin like our main work tool. Although the changes we experience because of the training begin since a very microscopical level, like the cellular (what stimulates the muscular growth), the fact is the effects are visible in our shape. How are we caring it?

 

If you think this is a females issue, we warn you’re wrong. . Maybe, the male skin is what requires most care because of the same modifications what it’s submitted to.

 

1. Learn it deeply – Oily, dry, or neutral? As incredible as it seems, many of us ignore what type of skin we have. The oily skin shines all the time, its pores are so expanded that they hold much ddirt, it uses to appear acne or shins, it has a rough texture. The dry skin has a soft texture but it’s too tense that it gets to crack, its appearance is opaque with almost invisible pores. Consider the ideal pH (acidity/alkalinity index) goes from 4.7 to 5.75. Are you in that range?  You should know it. A dermatologist can solve your doubts, so it’s time to appoint someone.
2. Eat healthy – although some trendy food or product appear each certain time, the true is that eating balanced is the better for your skin to keep healthy. However, there is natural food that optimizes it: carrot, potato, pumpkin, mango, peach, papaya, kiwi, bell pepper, red fruits, watercress, pomegranate fruit, olive oil, nuts, derry, eggs, and blue fishes. Do you realize?
3. Take a mindful bath – It seems an obvious suggestion but many of us think the personal cleanliness is only the act of keeping clean. Not exclusively. The bath time is perfect to relax and meet again yourself and  your physical assets. Add who wwork out,  sweat more than the average people, so we have to be more meticulous with that so-personal moment, especially if we talk about commissures (armpits, crotch, amid buttocks) or very hairy zones where the sweat can promote the bacteries to flourish. The bad smell? Precizely, the bacteries cause it. Use proper products according to your skin type or the conditions it can develop. Do you remember the dermatologist? He also can guide you.
4. ever moisturize it – Drinking water or consuming food rich in it is a practical and natural way  to guarantee elasticity to the skin as well as promoting its regeneration at ccellular level. The use of creams or products is a choice of external use, but the aloe vera natural gel have proven to be a much better choice, especially if you use to do mechanical or chemical hair removal.
5. Manage the stress – How are you dealing with your daily life? If your skin becomes red, starts to itch, appears hives or acne, they might be warning signals. As well as you train physically, train mentally to face the daily problems, one each time, understanding you’re bigger than them. Thus, you can accept they exist but also you can have them under control, and better if you can solve them. Meditating, talking to a true friend, granting you moments to do nothing, or to do some of your hobbies are going to help much, and your skin is going to thank you too.
6. Ever enjoy it – Never consider your skin like the clothes you wear but like a key feature of your identity. Find moments through the day to connect with it, feeling good with it. When you self-compensate, your own skin projects it. It’s not magic but pure biochemistry:  the hormones we naturally flow when we work out, they do that part of the job. Another way to stimulate them aside the physical training? Yes. Ever smile even when there’s no motivation. Good humor makes wonders.

 

If you want to learn more or if you want to take your particular case, contact us to our Twitter account, WhatsApp, or chulucanasgym@gmail.com

  

Fasting in Bodybuilding and Fitness: Benefits, Risks, and How to Practice It

If you've ever wondered whether fasting can help you on your journey as a bodybuilder or athlete, the answer isn't as simple as a "yes" or "no." Intermittent fasting and other forms of dietary restriction have gained popularity in the fitness world, but before incorporating it into your routine, it's crucial to understand its benefits, risks, and the best way to practice it according to your goals.

 

What Is Fasting in Fitness and Bodybuilding?

Fasting, in general terms, is the voluntary abstinence from food for a set period of time. In the world of fitness and bodybuilding, intermittent fasting is the most commonly used method. This involves dividing the day into feeding and fasting windows, with the most common protocols being 16/8 (16 hours of fasting and 8 hours of eating) and 20/4 (20 hours of fasting and 4 hours of eating).
The idea behind fasting is to take advantage of certain metabolic processes that can optimize fat burning, improve insulin sensitivity, and allow for better hormonal regulation.

 

Benefits of Fasting for Bodybuilders and Athletes

When implemented strategically, fasting can offer multiple advantages:

• Fat loss without muscle loss: By reducing the eating window, you can facilitate a caloric deficit without severely affecting muscle mass, as long as your protein intake is adequate.
• Improved insulin sensitivity: This enhances nutrient partitioning, ensuring that the carbohydrates you consume go to the muscles rather than being stored as fat.
• Hormonal optimization: During fasting, growth hormone and norepinephrine levels increase, which can improve fat burning and muscle preservation.
• Greater mental clarity and stable energy: By reducing insulin spikes and allowing the body to use fat as an energy source, you may experience improved focus and less fatigue.
• Simplified eating habits: Reducing the number of meals per day can make diet planning easier, helping to avoid overeating and reducing food-related anxiety.
•  

Risks and Disadvantages of Fasting for Athletes and Bodybuilders

Fasting isn’t all positive, and its impact can vary depending on your training level and goals:

• Performance loss: If you train intensely and don’t have enough glycogen stores, your performance may suffer.
• Muscle loss: While well-managed fasting doesn’t necessarily lead to muscle breakdown, insufficient protein intake or excessively long fasting periods can compromise muscle gains.
• Difficulty meeting caloric requirements: If you need a high caloric intake to build muscle, a shortened eating window can make it harder to achieve.
• Fatigue and poor recovery: Lack of nutrients at key moments can affect post-workout recovery and daily energy levels.
• Negative hormonal impact in some cases: Especially for athletes with low body fat percentages, prolonged fasting can affect testosterone production and other key hormones for muscle growth.

 

How to Practice Fasting Effectively in Fitness and Bodybuilding

If you decide to try fasting, follow these recommendations to avoid issues and maximize benefits:

• Choose the right protocol: If you're a beginner, start with the 12/12 or 14/10 method and gradually adjust.
• Consume enough protein: Make sure to ingest at least 2g of protein per kg of body weight within your eating window.
• Plan your training: If you train while fasting, focus on lighter sessions or moderate cardio. For intense strength training, consider breaking your fast beforehand.
• Don’t neglect post-workout nutrition: Prioritize protein-rich and complex carbohydrate meals after training to optimize recovery.
• Stay hydrated: During fasting, drink water, black coffee, or unsweetened tea to avoid dehydration.
• Listen to your body: If you experience strength loss, extreme fatigue, or decreased performance, fasting may not be the best option for you.
•  

Fasting in bodybuilding and fitness can be a useful tool for fat loss and metabolic optimization, but it's neither mandatory nor ideal for everyone. If you choose to incorporate it, do so wisely, ensuring adequate nutrient intake and adapting it to your lifestyle and goals.
Remember, the key to progress will always be consistency in training and proper nutrition. Listen to your body and adjust based on what works best for you! | Follow us on X | WhatsApp | chulucanasgym@gmail.com

 

  

Feeding - A Few Interesting Focus For The Human.

By Ronald benites. Photos by Franco Alburqueque

Even today, feeding issue is one of the critical and few important points what significantly doesn’t have the prime degree of a problematic reality it must have , and consequently it must be solved step by step.

What is feeding?

Feeding is a mechanism that sustains the life of the person who looks for a healthy lifestyle, then conceives possitive benefits suchh as the strengthen of inmunologic system.

Its importance

The person, when making physical activities such as studying, walking, talking and even resting, needs enough energy for doing them. That’s when feeding inserts as a basic core and a trigger to do them.

It’s here where we include sport activity, because accomplished to feeding, sustains effects those hold the best development of the healthy lifestyle, confirming the good-living.

For this pretty huge important topic, we’ll take the next factors :

Social-economic factor: Individuals when focused on their routines forget their feeding topic. They live in a world where their desires’ thinking only exists. In the society, it’s watched that the person is few interested on the own health.

Let’s make a test field! When we go walking out, we see there are many fast-food places around and the individual often attends to, and consequently this situation becomes malnutrition, bringing down the own low performance.

We can add that the economy becomes a critical point when the being focuses of the thinking simply based on the patrimony, taking outside the ownself’s development.

Cultural factor: 

In this sector, the human trends to have a minimum degree of knowledge and conciousness by himself, but we ask how does the individual get involved for having better food habits?Covering this question, it’s proposed the didactic mechanisms such as learning sessions in schools and institutions as well, committing to the study bunch to accomplish what they proposed. Another point we can add to this question is seeding at home, I seed my healthy lifestyle. This project is made for every person to be the director of his own feeding plan, consuming the organic products he seeds at home.

To finish, I must stress the healthy lifestyle must commit the feeding and physical development as links to break out to live in competition with my own.

Post-produced by Sheyla Benavente.

When musculation becomes unhealthy

Yoga – A Different Philosophy

Contortion? A very recommendable strategy of preventive health, actually.

By Danitza Crosby*

If I had to explain what Yoga means by a gesture, I’d smile because from many aspects, we found Yoga is not just exercises and asanas. It goes much beyond and a smile also expresses it very much.

Some people have the notion that Yoga is about contortion. Perhaps that’s why few attend to Yoga centers, but the picture is clearly different in other countries.

As much as I remember, I went out at six o’clock in the morning to Colombia and Venezuela parks, where I could watch crowds who attend to practice some sports,  like exercises, tai-chi, Yoga, walkings, etc., from the youngest to the oldest. The truth is very pleasant to see population and government entities of those places interested in health.

We, from Piura’s JñakandaYoga Cultural Center, are 51 years giving this great service to the community and there are many who attend daily to our Yoga centers worldwide. It is about 51 years of hard work, years of setting up Yoga system in Peru and many upcoming years to continue teaching generations those truly live it.

As Dr. Serge Reynauld de la Ferriere says on his book Yug Yoga Yogism, “Yoga in this sense is not a simple philosophy anymore, and I pledge the grace to be the translator of great masters of ancient times for defending the pure thinking of spiritual elevation what yogism is.”

Then, Yoga leads us to look for perfection throughout methods, needed disciplines to educate again our pphysical, mental and emotional being, not stopping only in contortion exercises but looking for balance what respects natural rules of evolution, which we have close our eyes down.

Body is conscius

However, our being is smart. How many times are we sat down before aa fatty food dish and we have felt not to eat it?

The hard belief of feeding three times a day does not pay attention about our body knows consciously what hurts it and when and what it must eat. Only that, sincerely, because  an accostumed  laze, we do not make it right and even we challenge our health with so many bad costumes those just feed a bag of diseases we could prevent if we would. Many of them threaten us by a constant stress.

Learning  an adequate breathing and psyco-physical exercises plus yoga could reduce them significantly to us. Only the will to begin now is needed and to choose to care our health in the present.

I ever amaze to see elder ladies practicing Yoga, having an enviable Health and a walking that some 27-year-old or less guys would have for ghood because they have decided to change toward a healthy and natural lifestyle.

Every June 21^st we say “Happy International Day of Yoga!” Many thanks to every Yoga teachers who give this great service to our communities around the world.

• Teacher of Piura’s Jñacanda Yoga Cultural Center (link goes to a fanpage in Spanish).

Read also: The dance of life

Post-producido por Sheyla Benavente

How to reduce the pain after training

Let's Return To Nature

By Ronald Benites

There is a place where all the effort and sacrifice we display at the gym is tested - the natural mean, outdoors, right there where electtricity and technology are limited use, where we are among the Creation.

Very few of us remember, or want to remember, that much before wireless and smartphones existed, human beings had to be in-shape for going amid the forests, the mountains, and the water, looking for our livelihood. It was necessary to be well fed but also having strong and flexible muscles for moving forward fastly, sagaciously, successfully. Despite it, surviving was impossible.

Inclusive when we were setting down as human settlements as towns or first cities, constant physical activity was basic to sustain our life.

As our knowledge allowed the technology developed muchly, we also were losing the connection to tat mean where we encourage or were encouraged to survive. In some sense, the confort of a roof or the immediacy of a click have been taking off our ancestral spaces, and altough we try to recreate few yards away our homes or inside them, it's not the same.

So, for who works out hard constantly at the gym or a sportscenter, the return to Nature must not be considered as an extravagant but necessary activity, not like an extraordinary milestone but a frequent habit.

The reason is so simple as the contact to Nature revitalize us when breathing pure air, forcing to be in constant physical activity, solving our lacks with creativity, getting amazed by the processes and interactions of living beings to the landscape... because we came from there and we have to return there as often as we can for cleaning our soul.

We could say that unfortunately our urban spaces drown our natural spaces much more everytime, but we are responsible in some sense about that process when we refuse to propose an ordered growing and a more rational exploitation of the environment, and the manner we live.

So it's desirable that we must incorporate the respect and conservation of our natural spaces where we can intervene preventively for our physical, mental, and even spiritual health, also demanding our basic services to be correctly implemented and satisfied. Spaces where we can practice physical activity and sports, meditate, produce healthy food, and even follow therapies of diverse kind too.

Our actual or aspirant authorities have there a straight interesting agenda item they must not skip but promoting, managing and defending.

Personally, I enjoy a lot being in contact to Nature. I feel I clean my soul, and there are fortunately many spaces around Chulucanas, my city, where I can reload myself after going some minutes up by walking, running, or biking (actually, the pictures of myself on this article were taken in this place).

But I confess  I have a big predilection by the mountains, abouth those I am going to feel ever wondered.  You know. Maybe become living there some day further, eating tasty and healthy, working out my body and soul while listening to the animals or the creeks' water in the background... in the end, returning to that space where the human learned once upon a time to be human.

Your keyword must be balance

By Luis Curay

 

When the people are asked why they do any type of physical activity, rather if they do any kind of sport, and rather if they do bodybuilding or fitness, the two type-answers they use to give are to be healthy or, being much honest, to look like physically good and make the rest to look at them.

 

They could be very simple answers or to get out the way, but what about if you reset your brain to say something more consistent like you do it to keep a good health, gain security, and increase your energy. But those three components are the consequence. Whichh would they be the ways to get it all? Coming next, three keys that will allow to reach that purpose and life philosophy.

 

Key 1 – Balance your body: The body balances using what surrounds you – the air, the food, the people. It’s ever very important to keep and active and optimistic mind.  For example, your first thought when waking up day by day. That helps much your mind and routes your actions.

 

Key 2 – Balance your mind: When you get your energy to route your daily goal, you’ll see your mind becomes strong. It’s not easy – the mind betrays. You must break down habits, myths. But a mind becomes strong with what it listens, what it sees. From there it comes your time of concentration, breathing control, and everything gets calm – it flows like a river.

 

Key 3 – Balance your feeding: The body speaks, it says you when it needs to rest, when it wants activity, when there is an excess. Do the famous pause and listen. We must be aware that the body is a set of muscles that need exercise as well as your mind needs thoughts.

 

Extra key – Balance everything: Health, security, energy. We are a complement with the Nature, so we must understand we part of that. The Nature is wise, energetic and safe for every habitat.

 

The natural cycle is next: we are formed by good bacteria. The bad ones come but the good ones do their job, what you eat gives you energy for you to move the best way, you do your body to be strong and secure with the right movements, with the whole machinery on the right way your mind flows and it will be easier to think, decide, make the step to upgrade.

 

If you wanna go this topic in depth or you need a customized advisory, contact me on my Facebook and Instagram accounts.

Do you want to share something related? Write us at chulucanasgym@gmail.com or get us on our Twitter account.