muscle with raw
Dirk Riske aka Durian
love root reader,
would most of you I still root of the issue 01/2007 know where I've presented in detail in relation to raw food. Today I want to go deep into the subject of muscle building with raw food.
know how many readers already, I'm doing for many years sport, especially fitness. But as my weekly fitness plan (the relationship between aerobic exercises, stretching and contraction exercises are) usually looks, I will tell the reader now.
I have really no specific fitness plan. I train instinctively. This means that I train mostly when I have recovered physically and motivates me. Unless I change then the training itself. I have the motivation to run today, then I run, instead of me struggling with stretching from. Once or twice a week I get to start weight training, which is associated with contraction exercises. I would need to necessarily do yoga or stretching exercises, which are too short.
I am often asked what combination of exercises and food, I have the greatest success achieved in relation to muscle building. But there is no particular combination of exercises related to specific foods, but the food is and no matter what muscle-building exercise causes related to the right and so tranquil muscle growth.
The food should not only be rich amino acid, but also include foods that enhances our record of protein, such as my " Durian's Power Drink" . This consists of freshly squeezed carrot and grasses. Then there are the protein-rich algae (spirulina and AFA algae). This drink alone already has so many enzymes that the protein intake is assured. In particular, because the juice can be added without much digestive effort on the oral mucosa.
One might even increase the protein intake, eg by the supply of the protein splitting enzyme bromelain. Or take Fifteen minutes before protein-rich food a half lemon or 20 papaya seeds, chewed well, himself.
important are certain Urfrüchte as well as the jackfruit and durian. This once a week should be on the menu.
fats are also very important!
When integrated coconut and the fat in his eating habits, one will soon notice an increase in performance. These fats stimulate the protein intake and absorption of minerals. I and many bodybuilders often use this fat or eating coconuts to gain muscle strength and also to ground.
These so-called MCT fats in the coconut contains more energy than Carbohydrates and proteins. The advantage is that these fats are barely saved and will be cremated when they are needed. When this increased training as MCT fats are then available to our bodies instead of pumping energy. This means that the fat in heavy training or competition ensures that you are not in a catabolic situation will be degraded in the body protein would.
Other fats are less suitable. This MCT fat leaves the stomach it relatively quickly. Coconut oil has a harmonizing effect on our blood sugar levels, which is for all people, especially in sports, is of the utmost importance.
Important! Trans fats prevent muscle formation and protein deficiency may occur. Coconut oil contains no trans fats.
addition, make sure not to eat too much confusion. Fruit should never be eaten with vegetables, nuts and root vegetables, etc.. If you consume fruit, then wait half an hour until you have something other than fruit consuming it.
If you have something consuming it different, like root vegetables, nuts, fats, etc., then you have to wait at least three hours, you're back can eat fruit, otherwise there are big problems in the digestive tract, it caused fusel alcohols, which reduce our protein synthesis greatly. That would mean that we do not weight reduce and even increase.
are often the raw food scene in the wrong combinations guilt that arises protein deficiency. For these fusel alcohols fall very much in our metabolism, so that break down the enzymes in an effort to proteins, to be disturbed.
newcomers:
If a newcomer wants to grow muscles, should this no more than three times a week complete a short muscle building program. The fact that most raw food are too thin and a little muscle have substance, is often that they are athletic enough to do not operate or on the other hand overtrain .
the raw-foodists are many joggers, the hours run through the woods. They lose a lot of substance, because the body relies on the protein in the muscles. Would they take the right choice of foods to which they may be largely avoided.
The novice can, therefore, if he has free weights, start with the following basic program:
is important to warm up before the exercises at least 10 minutes well, either by exercise, exercise bike or
Sit Ups.
first for the chest two Exercises:
- Bank-press: three sets of 12 reps
- the Flies * (flier): three sets of 12 reps
second for the shoulders:
- neck press three sets of 12 reps (W)
- lateral raises with dumbbells three sets of 12 W 3rd
for your back: pull-ups three movements - each movement, as much as one fourth
creates for the biceps: barbell curls three sets of 12 W 5th
for the triceps: triceps with the barbell three sets of 12 W 6th
for the legs: Squat with the bar three sets of 12 W 7th
for the stomach: Sit ups three sets - each set, as much as one gets existence
The "flying movement" or "pilot" called the chest gives a good shape *. Lie down on the flat bench and you, spread the legs a little so that you will give you balance. The dumbbells are kept slightly bent arms over his chest and then slowly lowered until they reach about shoulder level. Then lift the dumbbells back to starting position.
Here is a little movie:
Advanced:
For those who train for some time, would the program look like this:
The advanced completed the same exercises as a beginner. For the biceps and triceps exercises is still an exercise to the dumbbell. Otherwise, should the advanced training in the last set of each with a heavy weight. It should therefore be exercised more than six to eight repetitions per set.
If we have a training partner , will lead us in exercises that help , if we do not repeat everything on their own existence. He can easily reach under the bar and lift it slightly. Thus we have at least got the power, the weight slowly and gradually let down.
Important! This "intensive training to exhaustion of the muscle," you should only run once a week. For beginners, it is not suitable because there are large differences between beginners and advanced. that are responsible for ensuring that the beginner can be overwhelming. This means that the beginner does not then the necessary progress in muscle growth, because it some stimuli that could be achieved with less effort, can not exploit.
As you may have a continuous stimulus to the muscle encourage more to grow, you know within a list of your personal fitness plan or within a personal fitness and health advice.
The boundaries in the muscle with raw vegetables:
As the ceiling with raw food is up, you recover faster. However, it is of utmost importance to keep calm. Otherwise, we build no muscle substance. Even if we do find the strength training exercises too persistent, such as jogging, you may be wrong food choices, the muscle tissue is lost.
The mental side of the muscle-building:
The motivation and the idea is very important and influenced the training and thus the muscle-building effect. Many years ago I took a tour with a friend for several days in the woods of the Sauerland. Before this tour, we had trained as usual in the studio. Because we were afraid to lose muscle mass on this long tour, we trained during the tour meditative in spirit. While walking, we introduced ourselves, like we were at the workout, muscle for muscle and exercise for exercise. We really had a warm feeling in the muscles, just as if you were to really exercise or to autogenous training. You see, the mental level is of great importance, without them little.
Reinhold Messner for me is a prominent person has the mental strength to extreme and completely physically fit. Tillmann Waldthaler is an extreme cyclist who has probably already widely umradelt the world. This in turn mental strength, but also physical fitness ahead.
The role of respiration in muscle building exercises:
Proper breathing is important, otherwise you could not use the energy generated during the exercises. That is, in the positive movement (tension) is exhaled, the sinks, ie in the negative repetition, is inhaled. So I breathe, too. Unless I'm in an extreme stress breathe and must be between what can happen at a slow negative repetition.
The importance of stretching exercises in the bodybuilding:
stretching I was extremely neglected as a former bodybuilder. This has shown reductions in muscle strips. The result is that I'm not so elastic.
direct muscle after training, I think not so much of stretching exercises, because I personally am of the opinion that it takes the muscle out of his growth stimulus. Immediately after the training, I twitch. Contraction means to strain every muscle to the exercises without weights by posing. The muscle give it a better form and awareness of the muscle grows. Where you from a beginner, he should be batting his chest muscle, he will have trouble because he is not aware of this muscle. With the muscle size has nothing to do.
Later you can do gymnastics, yoga, or the Five Tibetans.
fitness training to stress:
He builds the training from his family or job stress, the other falls into lethargy.
too strong tense muscles due to anxiety or stress, cause a false attitude of the people that can lead to permanent damage, thus stretching are very important.
muscle:
Almost every beginner knows the sore muscles that can mitigate the beginning, but not entirely avoided. General stretching exercises help, and of course base-rich diet
I know little acidification of the muscles, this is probably because the raw food diet will counter. In particular, weeds, grass juices and vegetable base containing help that may even be no acidity.
overacidified muscles means coming too quickly to overtrain, because the lactic acid must be removed again before the power is again optimal.
muscle mass:
in the production of muscle mass, it is important not to make too many muscle exercises, not too many sets (one set is a closed part of the exercise with several repetitions, for example, three sets of 12 reps) and not as many repetitions . A short hard training is the very point of view most effectively. My sleep pattern remains constant at this stage, I respect perhaps unconsciously on more rest (eg lie in the sun). And fresh air is very important to spend as much as possible outdoors.
If I were to train again now for a championship, it would be my need to train the muscle to failure, at least once a week, every muscle.
Optimal Training Location:
I train in any studio, but with dumbbells in the garden or at home in the apartment. Deuser bands I have always with me, so I can train at any time, anywhere.
The importance of the sun :
sun is very important to me, I always seek to realize I really need. In ancient times the Olympic competition was advised to train in the sun, because it would double over the alleged strength and muscle growth more than. If you look to California, then there are the most muscle-building athletes. And they show there on the beach impressive.
light weight training during the food process possible?
As I completed the process, light food, I had removed some muscles, then stagnated weight. I was able to train at that time already, but not very intense.
muscle breakdown and build-up:
If I do not exercise, break down my muscles. After four weeks of inactivity I see it then. Build muscles so well so on, because the body would help to cope with the current situation (increased muscle strain).
I hardly need training and you grow the muscles. Elke, my girlfriend is also always amazed how quickly it goes with me.
advice:
In the future I would like to again more as a fitness coach, especially for raw food to work. I am currently working as a personal trainer, see
www.derwegzurrohkost.de . It started years ago when I was auctioned on ebay as a coach. So if you like a few days would be taught or would like to have a consultation, can feel free to contact me at durians-frohkost-oase@gmx.com .
I am delighted, on 17 Congress root participate as a fitness and nutrition consultant. There can you take during the breaks and individual counseling sessions with lectures me. You get by appointment an individual fitness and / or nutrition plan drawn up by me.
consulting fee: € 30 ½ hours
My future:
And something else, I am pleased that I will become a father soon. Anyone who knows me knows why for me it has a special significance. It will be a great challenge to be there, as our child grows and flourishes with natural food. After weaning, we want to pay particular attention to balanced nutrition of our children and Of course, not denatured is. However, in practice, like the looks and implement in dealing with society can be seen. However, our intentions are positive!
Lots of sunshine! Your
Dirk Riske
course you can from next week the latest ROOT MAGAZINE, purchased from me again, or at www.the- wurzel.de for 7,90 €
Contact: Dirk
Riske Verdiweg 24, 82538 Geretsried, email: durians-frohkost-oase@gmx.com Tel: 01,755,379,142
content of the new root Journal:
content
first The Raw Family - Interview with Sergei Boutenko
The root ............................. .................................................. .............................. 6
second Ayurvedic Fasting
Michael Delias ... ... ... ... ........ ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... .. ............. 17
third Fei Lun - the flying wheel
the oldest in the world monetary system .......................... ..................................... 27
4th The Alchemy of dental health
Michael Delias ............................................. .................................................. .... 33
5th 17th Root Congress - Nuremberg-Berlin
application form ... ... ... ... ... ... ... ... ... ... ... ... ... ........................ ............................... 39
6th muscle with raw
Dirk Riske aka Durian .................................. .................................................. .. 52
7th Imprint ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ....... 59
8th root catalog
books, tapes and raw food specialties ............................... .................... 60
9th Events ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ......... 77
10th hours ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ....... 78
11th ads - Form ... ... ... ... ... ... ... ... ... ... ... ... ... ....................... 81
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