Dark Chocolate Lowers Blood Pressure

For people with hypertension, eating dark chocolate can significantly reduce blood pressure. Researchers writing in the open access journal BMC Medicine combined the results of 15 studies into the effects of flavanols, the compounds in chocolate which cause dilation of blood vessels, on blood pressure.

Researchers from the University of Adelaide, Australia, to conduct the analysis. She said, “Flavanols have been shown to increase the formation of endothelial nitric oxide, which promotes vasodilation and consequently may lower blood pressure. There have, however, been conflicting results as to the real-life effects of eating chocolate. We’ve found that consumption can significantly, albeit modestly, reduce blood pressure for people with high blood pressure but not for people with normal blood pressure.”

The pressure reduction seen in the combined results for people with hypertension, 5mm Hg systolic, may be clinically relevant — it is comparable to the known effects of 30 daily minutes of physical activity (4-9mm Hg) and could theoretically reduce the risk of a cardiovascular event by about 20% over five years.

The researchers are cautious, however, “The practicability of chocolate or cocoa drinks as long-term treatment is questionable,” said Dr Ried.

Thin Skin to Reveal Your Muscular Definition

Water weight. Water retention. Subcutaneous fluid. Thick skin. However you wish to describe it, the thin layer of fluid which obscures hard-won muscle development on an otherwise well-defined physique can spoil a bodybuilder’s chances of competitive success. Dieting down only to arrive onstage looking ‘smooth’ is one barrier to victory all bodybuilders must avoid.

Our bodies have a natural tendency to store water directly beneath our skin for hydration purposes, just as carbohydrates and fats are sequestered away for future energy demands. Stored with this subcutaneous water are ions (or electrolytes), charged particles which play a vital role in strengthening our immune system, and aiding water and nutrient storage. Though due to a host of factors (including menstruation, certain medications, lymphatic congestion, and, in extreme cases, kidney failure), water retention can be excessive and pose health concerns, a certain amount of subcutaneous fluid is to be maintained at constant levels (where it nourishes cells before being returned to surrounding capillaries).

Enduring months of monastic eating and training only to be hampered by a substance that is essential to life is one irony that is not lost on the scores of bodybuilders who falter due to the ubiquity of water retention. This is why physique athletes will spend the final days before a big show (or photo shoot) endeavoring to flush this water from beneath their skin, in particular from the lower abdominal region, where it is more likely to accumulate.

Banish water from beneath your skin and arrive onstage at your very best. In the following article I will take you through the water-shedding steps I use to get my bodybuilding athletes into supreme contest shape.

Top six steps for addressing water retention

First get lean
Before seeking to specifically eliminate subcutaneous water you must be sure that it is water you are dealing with, and not actual body fat. Though both are definition obscuring, one is more easily remedied than the other (no prizes for guessing which). To determine in a very unscientific manner whether you are holding water or fat, pinch a small amount of the excess away from your body and let it return to its original position: if it ripples like water then it is likely to be, you guessed it, water, not fat.

So get to work carving the excess adipose from your physique, to where you are holding no more than 6% body fat; only then will you have a true indication of how much final-stage water depletion is necessary. This is the most important step as not only can you not deplete what you cannot properly see, but any subcutaneous water elimination is simply a waste of time if you arrive onstage with rolls of fat hanging off your glutes.

Hydrate
Similar to the effect calorie restriction can have on dampening our metabolic response, and thus curtailing the fat burning process, poor hydration can cause us to hold excessive amounts of water under our skin. People often think they must withhold water consumption in order to prevent it from being stored subcutaneously. This is a myth that must be destroyed. In fact, the opposite is true: the body holds water, a precious resource, as a survival response to its limited supply; limit its intake and the body will release anti diuretic hormones which will enable it to hang for dear life to all the fluid it can store.

By drinking plenty of fresh, clean water on a daily basis (a gallon, or more, most days), our body gets to work rapidly releasing water (both that which is consumed and that which is stored) through urine and sweat.

Since muscle tissue consists of over 70% water, water restriction may cause our muscles to look flat and may even lead to severe cramping. Instead of limiting water intake pre-contest, manipulate carbohydrates and use the tips below to flush water from beneath the skin, not from the muscles where it promotes fullness and a shredded appearance.

Limit sodium consumption
Commonly found in rock salt, the chemical element sodium plays an important role in maintaining the fluid balance of our cells; for the proper functioning of our cells we need between 2000 and 2500mg of sodium per day, which it not hard to achieve given it is included naturally in many of the foods we consume and added in abundance to other less healthful nutrient options.

However, because any excess sodium is held in our skin cells where it attracts water, the more we consume beyond the above recommended allotment, the greater our chances are of experiencing excessive water retention. As your contest (or shoot) approaches, gradually eliminate added sodium (which can also be found in most condiments and sauces) from your diet.

Sodium manipulation can, however, be used to the more advanced-competitor’s advantage. For 10-2 days out from a contest, salt all meals. Doing this will help some sodium and water to be excreted from under the skin, though a thin layer of water will remain. To transfer all subcutaneous water to our muscle cells, to create greater fullness, all dietary sodium must be completely eliminated during the final two days (as well as regular salt, this includes egg whites, protein shakes, sauces and other condiments so check all labels to ensure no sodium passes your lips).

Supporting the sodium manipulation process is water loading/depletion where, from days 10-2, water intake is increased by 1-2 liters (if you consume two liters per day on average, drink 4-5 liters); halve this amount two days out and on the day of the contest, drink around 500mls, total. By loading, then depleting (but not entirely cutting), your water intake you can trick your body into sucking any remaining fluid from beneath your skin and into your muscles. Experiment with this process 2-3 weeks out from your show to see how this approach works for you.

Sweat it out
In conjunction with optimal water consumption we may also sweat to get tight and hard. Whether through intensive cardio, weight training, or time in the sauna, stored water, salt and ions are excreted whenever we sweat. Though we refer to it as water retention, a great deal of the puffiness associated with subcutaneous water storage is due to sodium ions trapped directly under the skin. Sweating forces these ions out first (which is why our sweat initially tastes salty) and accompanying them will be the excess water. Once our sweat begins to lose its salty taste we will know that the depletion of water retention is occurring. Be sure to consume plenty of water while sweating out the excess to stay well hydrated, and take a multi mineral supplement to replace any lost electrolytes excreted through sweat.

Fuel with fiber
As well as being excreted through sweat, water retention is also removed via the colon. The easier the ‘passage’, the more water we can eliminate. A clogged colon, however, may prevent the natural excretion of water. Thus, a diet comprised of sufficient fiber (supplementing with psyllium husk is an excellent way to drop excess water weight) may not only cleanse the intestinal tract to promote sound health and offset the occurrence of diseases such as stomach cancer, but may also help us to achieve shrink-wrapped skin come competition time.      

Try a natural diuretic
Whether synthetic or natural, diuretics increase urination to force more water from our system. For a healthy-functioning person, diuretics of any kind are largely unnecessary, though, as an adjunct to the methods listed above, one, or several, of the natural diuretics may accentuate final-stage water loss to ensure we achieve a shredded appearance.

While many good supplements have been used by serious competitors (which may include in them natural herbs such as dandelion root) simple foods like lettuce, spinach, asparagus, beets and pumpkin and good old coffee and tea may work just as well. Take note: diuretic use many cause dehydration so be sure to consume at least one gallon of water per day while using them and when employing any of the ideas outlined above.

The pre contest (or pre-photo shoot) intake or water should only be done in an attempt to saturate our muscle cells, to create a full and shredded appearance. Any excess must be eliminated. So to ensure conditioning is not a barrier to success for you, fully address any excess water retention before you next step onstage.

Water Weight: The Importance of Water for Muscle Growth

There are many things your body needs in order to put on lean muscle. The first important thing, of course, is a consistent weight training regimen. Then there’s following a proper nutrition plan and making sure your body is getting enough macronutrients (proteins, fats and carbohydrates), which are absolutely essential to putting on lean muscle. But for some reason, one of the most important things that a lot of people forget is probably the easiest one to remember…. Drink more water! We all know drinking water is important for our health in general, but what does it have to do with muscle growth?

I am sure we have all heard that saying, “That’s just water weight”, but what does it really mean? On average, the human body is made up of 60% water. That amount can vary depending on your age, sex and percentage of body fat. Muscle contains up to 75% water while fat only has about 10%. The reason muscle contains so much water is due to the presence of glycogen. Glycogen is a long branched chain of the simple sugar (glucose) that your body uses for energy.
The muscles store glycogen so that when they are called upon to work, the glycogen can be broken apart and used for fuel. Glucose, when bound together to form glycogen, uses a lot of water molecules that get bound up in the glycogen molecule. About 1-2% of skeletal muscle mass is glycogen. That may not sound like a lot, but when you take into consideration that the average adult male may have about 60 kilograms of muscle mass, that equates to up to 1.2 kilograms of glycogen.

When you exercise, you use this glycogen for fuel and when you eat, the glycogen is replenished. As you follow your training regimen and start to put on more muscle, your body will begin storing larger amounts of water and glycogen for future energy use. Often, when people first begin to exercise, they will notice an increase in body weight and become discouraged. But in reality, this is just water weight. If they stopped working out for a few days, the water would be lost.
Water and glycogen content in the muscle can change rather quickly while it takes considerable time for new muscle tissue to be laid down.
Not getting enough water? One easy way to remember to drink a little extra is by drinking a pre-workout sports drink prior to working out. Dehydration can have a major impact on your workout and result in fatigue and a loss in strength that you would normally have when properly hydrated.

Another way to get some extra water is by eating foods with high water content. Foods that are high in water content typically appear to look larger, require more chewing and break down slower, making you feel full faster. Foods that are high in water content may include fruits, vegetables, soups and broths, beans and oatmeal.

Bodybuilding Routine

When you decide to make a bodybuilding routine, you generally stick to it in the beginning. The results in the beginning are quite noticeable and so you will be more attracted towards the routine. But, after gaining some considerable muscle, the body building does not progress at a fast pace as it was before. That is because your body slows down after gaining some muscle and it only maintains the muscle size after that period. So, you may lose interest in the routine and may want to give up everything. But, that is not the right thing to do.

Initial stages of bodybuilding routine

When the body gains some muscle, then the metabolism slows down and sometimes it comes to a standstill. So, you may get frustrated and want to leave the entire exercise regime. But, on the other hand if you want to maintain your health and the beautiful body that you have got with the initial rigorous exercise routine, then you have to continue the bodybuilding routine. Otherwise, the hard work you have put all those months will be futile and even you may become sick.

But, what makes the body build itself in the initial stages of the bodybuilding routine? If you can think of the answer then you will not lose hope. May be before the routine, your body may not be that much fit and after the workout routine, it may have gained the fitness. Also, once your body adapts your routine, it gets used to the exercises and hence it may become less effective. So, the solution is you have to change your body building routine.

Change your workout regime

Whenever you introduce a new workout routine, your bodybuilding will progress, do you know why? This is because your body has not learned the new technique and hence will work effectively. So, the result will be an increase in the muscle size and strength with a toned body. But, you should never be in a hurry to change your routine.

If you start doing new exercises at a fast pace, then you may injure your muscles. So, you should not change the whole routine at a go. You should keep doing some exercises which you think produce the desired results and for the rest you can introduce new exercise regime.

First of all, introduce a new bodybuilding regime and continue doing it only when you feel that it is working quite well. You should check the results periodically and if you are satisfied with the workouts then you can keep them. Otherwise, stick to some new routine which will give you the desired result.

This way all your exercises can change and you can again adapt them after few months and it may work well now. You have to keep the initial exercises for at least six to seven weeks and then you can change it if you have not noticed any change in your body building pattern. Bodybuilding routines are different for different people. Those who design them should design it in such a way that it brings best results in the shortest time.