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L'atleta basco era presente ai CrossFit Games, dove c'era una rappresentazione spagnola per la prima volta nella storia.

Il CrossFit e diventato oggi uno degli sport che stanno causando sensazioni. Ogni giorno guadagna piu seguaci in tutto il mondo e in Spagna inizia a conoscersi sempre di piu. Nonostante cio, ci sono ancora diversi miti che non sono veri secondo i professionisti di questo sport.

Pochi giorni fa il Giochi CrossFit si sono tenuti, che sono stati creati nel 2007, presso il Alliant Energy Center in Madison e per la prima volta in questi "mondi" c'era la rappresentazione spagnola. Sara Alicia Fernández e Alexander Anasagasti erano gli atleti spagnoli che venivano Wisconsin , anche se non e stato facile. Ad Alex e stato negato il visto e stava per rimanere senza andare, il che ha fatto male a lui durante l'allenamento e la preparazione dei giochi (magnum).

EL ESPAÑOL e stato in grado di parlare con Alexander, il miglior spagnolo al CrossFit Open 2019 , aka "Mr Weak" , sui suoi sentimenti nei precedenti CrossFit Games e su come vede uno sport che si sta lentamente facendo strada.

Domanda: In che modo CrossFit entra nella tua vita?

Risposta: A causa di kick boxing . Anche lui stava facendo pesi ed era molto annoiato. Alla fine volevo sentire che l'esercizio che stavo facendo mi ha servito qualcosa. Ho imparato a conoscere CrossFit e ho iniziato a testarlo da solo. Non e andato bene e mi sono registrato per una palestra e fino a qui.

Q: Com'e la tua giornata?

A: Mi alleno sei giorni alla settimana. Ho una compagnia online, insegno in palestra e quando non lavoro mi alleno.

D: Perche molte persone ne parlano e sono curiose di questo sport?

A: Perche e divertente e attira l'attenzione. Molte cose vengono fatte e migliora molto rapidamente. Quando ti diverti e piu facile rimanere agganciato. Chiunque lo provi parla molto bene in generale e ha una buona reputazione per questo.

D: Quali sentimenti hai provato nei tuoi primi giochi CrossFit?

A: L'esperienza e stata molto positiva. Volevo competere da molto tempo e il mio sogno era stato realizzato, il che non era affatto facile. Prima della competizione non mi hanno dato il visto e questo mi ha causato stress, quindi non ho potuto continuare con l'attesa organizzazione della competizione. Cio non mi ha aiutato molto, non mi sentivo molto forte e l'allenamento e il desiderio hanno rallentato un po '. Ma con tutti questi problemi, ho finalmente realizzato il mio sogno. Sono molto felice di aver acquisito esperienza per il prossimo anno.

D: Cos'e successo al visto?

A: Ho fatto domanda per un anno scorso per trascorrere una lunga stagione negli Stati Uniti con l'obiettivo di allenarmi e mi e stato negato. Quando cio accade, e piu complicato richiederlo di nuovo. Quando ho compilato il nuovo visto, un allarme suonava e loro lo negavano. Ho provato a risolverlo con i miei mezzi, l'ho pubblicato ovunque e alla fine e stato risolto, ma non e stato per niente facile.

D: Sei meglio conosciuto ora?

A: Beh un po 'si. Tra il visto e i giochi, questo e successo. A volte le cattive notizie sono piu interessanti delle buone notizie.

D: Con eventi come questo e con rappresentanza spagnola, questo sport crescera di piu in Spagna?

A: Si. Piu ne parli, piu attirera l'attenzione. Sta guadagnando molta notorieta, ma molte persone ancora non lo conoscono. E uno sport molto giovane e grazie al fatto che appare sempre piu nei media, nelle reti e viene praticato di piu, lo sta conoscendo. Aumentiamo anche il livello di CrossFit e questo aiuta.

D: Lo sport e di moda oggi?

A: Si. Tutto cio che e nuovo attira l'attenzione.

Q: Come definiresti CrossFit?

A: Lo sport dell'eterno miglioramento.

D: C'e ignoranza su questo sport in Spagna?

A: Si. La gente pensa che CrossFit sia quello che solleva i pesi come un matto e si fa male alla schiena, ma e molto piu di questo. Certo, ogni volta che le persone hanno meno paura, hanno una reputazione migliore e parlano meglio.

D: Quali cose ti infastidiscono di CrossFit che sono una bugia?

A: Quando le persone dicono che e dannoso e non lo e. Puoi ferirti, ma come in qualsiasi altro sport. Tutto dipende da quale livello lo pratichi e come.

Q: Lo vedremo mai olimpico?

A: Al momento e molto complicato, dal momento che sarebbe necessario definire bene quali test riflettono meglio CrossFit. Anche se se il breakdance sara olimpico in Parigi 2024 , chissa ... Avendolo visto, tutto potrebbe essere (ride).

D: CrossFit ha qualcosa a che fare con il bodybuilding?

A: No. Il bodybuilding si basa sul corpo e sull'estetica. Il CrossFit nella salute e funzionalita del corpo.

Q: Qualcuno puo praticarlo?

A: Totalmente.

D: Il tuo soprannome, perche?

A: Prima, ho avuto difficolta a sollevare pesi e ho deciso di creare quell'account Instagram con quel nome perche aveva un gancio ed e li che e rimasto.

D: Che consiglio daresti a un principiante?

A: Abbi pazienza e goditi l'apprendimento, che e la cosa piu bella che ci sia.

D: Cosa puo fare CrossFit?

A: Migliora la tua salute, consapevolezza del corpo e un bell'aspetto allo specchio.

D: Come vedi il futuro di CrossFit in Spagna?

A: Lo vedo bene perche il livello sta salendo molto.

D: Ti sei mai allenato con dolore e disagio?

A: Si, come in qualsiasi altro sport. L'inconveniente fa parte del giorno per giorno, ma cio non significa che sia negativo.

D: CrossFit potrebbe essere pericoloso per qualcuno che ha sbagliato?

A: Certo, puoi farti un sacco di danni. Come molti sport, devi sempre essere in buone mani.

1. Inizialmente, Laura Prepon ha fatto il provino per essere Piper.

Ma la creatrice di Orange e The New Black, Jenji Kohan, le e piaciuta cosi tanto che ha finito per proporre il ruolo di Alex Vause. Oh Jenji ... non saremo mai abbastanza grati per questo cambiamento.

Anche Laura e il suo sopracciglio sono d'accordo.

2. Il vero Alex si chiama Catherine.

L'attrice voleva incontrarla per preparare il suo personaggio, ma non voleva che l'incontro avesse luogo. Intuiamo che non assomiglia molto a Laura Prepon!

30 bollopuntos se indovini quale delle due e Catherine!

3. Abbiamo incontrato Laura Prepon il Questo e lo spettacolo degli anni '70 .

In questa serie, ha condiviso il conto con Ashton Kutcher, Mila Kunis e Topher Grace.

4. In essa interpretava Donna, una maschiaccio dai capelli rossi che nelle ultime stagioni si e tinta di bionda.

Ma Laura nella vita reale e bruna. A giudicare dalle fotografie, non ci interessa cosa ci viene messo in testa ...

5. Laura e il suo ex fidanzato, Chris Masterson, erano famosi per il timba del poker che organizzavano nel loro appartamento.

Sebbene non stiano piu insieme, Laura continua a fare i razziatori nei nostri cuori.

6. Jodie Foster ha diretto il terzo episodio di Orange is The New Black.

Era intitolato Lesbian Request Denied (un nome molto appropriato). Nello stesso episodio, appare il fratello gemello di Laverne Cox (Sophia), che ha interpretato il momento prima del suo passaggio da maschio a femmina (leggi l'articolo da questa pagina).

7. I titoli di testa della serie sono scritti e cantati da Regina Spektor.

E parlando di crediti, potresti aver notato che nessuna delle attrici appare nella sequenza iniziale. Questo perche le donne che la compongono sono vere prigioniere. Per catturare una vasta gamma di emozioni, il regista ha chiesto loro di pensare a tre cose: a) un luogo che avrebbe dato loro la pace, b) Laura Prepara qualcuno a farli sorridere ec) qualcosa che vorrebbero poter dimenticare.

8. La cicatrice di Nicky e reale.

E il risultato dell'operazione al cuore che Natasha Lyonne ha subito l'anno scorso. AHIA.

9. Natasha Lyonne e una delle attrici che ha interpretato i ruoli piu lesbici. Noi ne ho contati sette , ma non escludiamo che ce ne siano altri ...

10. Se sei un fan di Star Trek, sicuramente conosci Kate Mulgrew (Red) per il suo ruolo di Capitano Kathryn Janeway. Ne nello spazio ne in cucina vuoi metterti nei guai ...

11. I baffi di Pornstache NON sono reali.

I truccatori dello spettacolo lo incollano prima di girare ogni episodio e lo rimuovono alla fine. I veri baffi di Pablo Schreiber sono molto piu grandi, quindi hanno deciso di sottoporre il falso a una serie di mutazioni fino a quando non hanno ottenuto il loro attuale aspetto pornografico.

Oh, si, piccola.

12. Quelli che sono reali sono i muscoli di John Bennett.

Matt McGorry era un personal trainer e praticava il body building. In effetti, Internet e pieno di video che lo mostrano muscolo .

13. Annie Golden (Norma) e un'ex pop star.

Era la cantante principale dei Camicie, una band ben nota negli anni '70 che pubblico fino a quattro album. Sospettiamo che in qualche tour abbia dovuto incontrare Robin Sparkles.

14. Uzo Adubo (Crazy Eyes) e una superstar di Broadway.

Prima di entrare in Orange e The New Black, l'attrice ha studiato voce classica alla Boston University e ha partecipato a numerosi musical di Broadway.

15. Lo yoga non e del tutto estraneo a questo dal testo / sottotesto lesbico.

L'attrice che la interpreta (Constance Shulman) e apparsa nel film lesbianFried Green Tomatoes. Ma in esso non faceva yoga, indossava solo uno stile galattico per disarmare i chakra.

16. E vero che Larry ha scritto una rubrica per il New York Times.

Era intitolato "Una vita da vivere, questo lato delle sbarre" .

17. L'attore che lo interpreta, Jason Biggs, e famoso nel mondo per il suo ruolo in American Pie. In Orange is The New Black c'e un cenno al film.

18. La serie ha molti riferimenti letterari.

Possiamo vedere Piper leggere Lost Under a Tree o Taystee che supplica di acquistare 50 sfumature di grigio per la libreria della prigione. E Alex Vause ha spesso in mano un romanzo. I libri sono una parte importante dello spettacolo e appaiono in cosi tante scene che c'e anche un Tumblr dedicato specificamente a questo: Books of Orange e The New Black .

19. L'unica attrice apertamente gay e Lia Delaria.

Anche se se vogliamo cadere negli argomenti, e Yael Stone (Morelli) che ha la testa rasata quando la sceneggiatura non lo costringe a lasciare i capelli lunghi.

20. C'e una spiegazione per il titolo della serie.

"L'arancione e il nuovo nero" era un'espressione che veniva spesso usata negli anni '80 per indicare che altri colori (di solito marrone, blu o grigio) stavano sostituendo il nero nella moda . Ora Orange e la nuova ossessione!

Results of the FAM Argentine Championship 2016 , an event held on August 20 and 21 at the Malvinas Argentinas Covered Stadium in the city of Buenos Aires (Argentina). Rodrigo Cortez proclaimed himself Absolute Champion of said championship (squats exercise for buttocks).

FAM Argentine Championship 2016 Results

Junior Choreographic Fitness

1. Flamini Tomas (Córdoba)

Female Choreographic Fitness

1. Medici Karina (Salta)

2. Galetto Carola (Córdoba)

Wheelchair

1. Rabucci Edgardo (Buenos Aires)

Cadets

1. Jara Mauricio (Buenos Aires)

Junior up to 80 kg

1. Torres Ivan (Buenos Aires)

2. Alioni Leonardo (Córdoba)

3 Gelvez Mauro (Buenos Aires)

4. Stoppini Alexis (Buenos Aires)

5. Rodríguez (Lucas)

6. Dileo Santiago (Buenos Aires)

Junior up to 90 kg

1. Barrios Vik Francisco (Chubut)

2. Cabral Martin Chaco

Junior +90 kg

1. Gutiérrez Isaías (Buenos Aires)

2. Perin Pablo (Córdoba)

Overall Junior

1. Barrios Vik Francisco (Chubut)

2. Torres Ivan (Buenos Aires)

3. Gutiérrez Isaías (Buenos Aires)

Master up to 70 kg

1. Ayala Carlos Misiones

2. Agüería Omar (Buenos Aires)

3. Barrios Gustavo (Buenos Aires)

4. Segatori Marcelo (Buenos Aires)

5. Guedes Alejandro (Buenos Aires)

6. Caon Mario (Córdoba)

7. Redondo Pablo (Santa Fe)

Master up to 80 kg

1. Rivero Daniel (Córdoba)

2. Fontaiña Dario (Buenos Aires)

3. Vega Manuel (Chubut)

4. Galleguillo Ruben (San Juan)

5. Vidal Alejandro (San Luis)

6. Orcuño Eduardo (Buenos Aires)

7. Oyhanart Mariano (Buenos Aires)

Master up to 90 kg

1. Aravena Pablo (Neuquen)

2. Smud Mariano (Santa Fe)

3. Acuña Daniel (Buenos Aires)

4. James Darío (Buenos Aires)

5. García José (Córdoba)

6. Callejas Walter (Buenos Aires)

7. Vera Vazquez Fernando (Mendoza)

8. Bigongiardi Hugo (Buenos Aires)

Master +90 kg

1. Duran Daniel (Caba)

2. Arrúa Gonzalo (Buenos Aires)

3. Sabella Ariel (Buenos Aires)

4. Bracco Augusto (Buenos Aires)

Master 50 to 80 kg

1. Agüería Omar (Buenos Aires)

2. González Hugo (Salta)

Master 50 +80 kg

1. Turchet Daniel (Tierra Del Fuego)

2. Rivarola Andrés (Córdoba)

3. Medina José (Entre Ríos)

Master 60 Years

1. Sosa Dario (Santa Fe)

2. Aramburu Fernando (Buenos Aires)

3. Ayala Maximo (Buenos Aires)

Overall Master

1. Duran Daniel (Caba)

2. Rivero Daniel (Córdoba)

3. Aravena Pablo (Neuquen)

4. González Hugo (Salta)

5. Ayala Carlos (Misiones)

6. Sosa Dario (Santa Fe)

Bodybuilders Ladies

1. Fernández Soledad (Caba)

2. López Ana (Córdoba)

Women´s Physique

1. Sanchez Erica (Buenos Aires)

2. Rodríguez Yanina (Buenos Aires)

3. Coria Aida (Córdoba)

4. Zurita Graciela (Buenos Aires)

5. Figueredo Anahi (Santiago Del Estero)

6. Andia Maria Magdalena (Mendoza)

7. Danna Elsa (Salta)

Men´s Physique Junior up to 1.70 Cm

1. Martínez Emanuel (Santa Fe)

2. Escudero Pablo Mendoza

Men´s Physique Junior +1.70 Cm

1. Koropeski Hugo (Missions)

2. Miladin Agustin (Misiones)

3. Bonggio Tomas (Entre Rios)

4. Chludil Mauricio (Buenos Aires)

5. Albinati Nicolas (Buenos Aires)

6. Guardeño Jorge (Córdoba)

7. Grenziolo Ignacio (Buenos Aires)

8. Zubiaurre Santiago (Caba)

9. Corvo Nicolas Misiones

10. Bandeira Camilo (Buenos Aires)

11. Barbieri Emiliano (Buenos Aires)

12. Schvartz Joel (Entre Rios)

Men´s Physique Master

1. Rodriguez Hernan (Buenos Aires)

2. Blangino Maximiliano Corboba

3. Antillon Vladimir (Buenos Aires)

4. González Claudio (Buenos Aires)

5. Vázquez Héctor Misiones

Men´s Physique up to 1.66 Cm

1. Mainetti Jonatan (Buenos Aires)

2. Cerrudo Jorge (Entre Rios)

Men´s Physique up to 1.70 Cm

1. Bitterman Gaston (Buenos Aires)

2. Navetta Diego (Buenos Aires)

3. Serafini Fernando (Buenos Aires)

4. Perez Agustin (Buenos Aires)

5. Vitali Sergio (Buenos Aires)

Men´s Physique Junior up to 1.74 Cm

1. Campos Javier (Buenos Aires)

2. García Cristian (Buenos Aires)

3. Miladin Agustin Misiones

4. Alejandro Perezlindo (Buenos Aires)

5. Cardascia Federico (Buenos Aires)

6. Juncos Cristian (Buenos Aires)

7. González Martin (Caba)

8. Cianca Julian (Buenos Aires)

9. Leccese Mariano (Buenos Aires)

10. Fernández José Luis (San Luis)

11. Lopez Leandro (Buenos Aires)

12. Henoch Cesar (Rio Negro)

Men´s Physique Junior up to 1.78 Cm

1. Galeano Matias (Buenos Aires)

2. Decorte Daniel (Córdoba)

3. Villaruel Damian (Buenos Aires)

4. Zubiaurre Santiago (Caba)

5. Bandeira Camilo (Buenos Aires)

6. Antillon Vladimir (Buenos Aires)

7. Schvartz Joel (Entre Rios)

Men´s Physique Junior +1.78 Cm

1. Avancini Daniel (Córdoba)

2. De Freitas Paulo (Caba)

3. Luna Diego (Buenos Aires)

4. Mayo Leandro (Buenos Aires)

5. Guardeño Jorge (Córdoba)

6. Kim Cristian (Córdoba)

7. Wagner Sergio (Buenos Aires)

8. Lambeaux Cedric (Santa Fe)

9. Perez Cristian (Buenos Aires)

10. Vergara Santiago (Entre Rios)

11. Santin Matias Mendoza

12. Toñanez Ivo (Chubut)

13. Gonzalez Ramon (Rio Negro)

Overall Men´s Physique

1. Bitterman Gaston (Buenos Aires)

2. Koropeski Hugo Misiones

3. Avancini Daniel (Córdoba)

4. Galeano Matias (Buenos Aires)

5. Campos Javier (Buenos Aires)

6. Rodriguez Hernan (Buenos Aires)

7. Martinez Emanuel (Santa Fe)

8. Mainetti Jonatan (Buenos Aires)

Junior bikini

1. Garcia Julieta (Buenos Aires)

2. Salvai Juana (Santa Fe)

3. Silva Lara (Buenos Aires)

4. Oviedo Candela (Córdoba)

5. Basualdo Ayelen (Buenos Aires)

6. Scianca Veronica (Buenos Aires)

7. Ayala Fernanda (Córdoba)

8. Delgadillo Betsabel (Salta)

9. Bidegain Beatriz (Buenos Aires)

Bikini Master

1. Aramayo Susana Tucuman

2. Quadri Analia (Buenos Aires)

3. Gomez Pamela (Buenos Aires)

4. Gutierrez Romina (Buenos Aires)

5. Zapata Vanina (Buenos Aires)

6. Gomez Anabella (Buenos Aires)

7. Cozzi Marisol (Buenos Aires)

8. Rovetto Sabina Rosario

9. Catania Antonella Tucuman

10. Martinez Maria Eugenia Chaco

11. Betelu Mariela (Buenos Aires)

12. Vezzi Romina (Buenos Aires)

13. Canovas Jesica (Córdoba)

14. Mendoza Alejandra (Caba)

Bikini Grand Master

1. Leguizamon Silvia (Salta)

2. Matuk Ana Laura (Buenos Aires)

3. Cozzi Marisol (Buenos Aires)

4. San Justo Daniela (Buenos Aires)

5. Jessica Misiones Minadeo

6. Reggiani Romina (Neuquen)

7. Reyna Maria Angelica (Córdoba)

8. Barraza Myriam (Buenos Aires)

Bikini up to 1.60 Cm

1. Bottarelli Josela (Buenos Aires)

2. Quadri Analia (Buenos Aires)

3. Briccola Romina Tucuman

4. Gomez Anabella Bsas

5. Salvai Juana (Santa Fe)

6. Scianca Veronica (Buenos Aires)

7. Cid Vanesa (Neuquen)

8. Oviedo Candela (Córdoba)

9. Martinez Maria Eugenia Chaco

Bikini up to 1.63 Cm

1. Juarez Analia Formosa

2. Paz Cecilia Chaco

3. Alvarez Victoria (Córdoba)

4. Silva Lara (Buenos Aires)

5. Benitez Daiana (Buenos Aires)

6. Escudero Carla (San Luis)

Bikini up to 1.66 Cm

1. Aramayo Susana Tucuman

2. Garcia Julieta (Buenos Aires)

3. Zapata Vanina (Buenos Aires)

4. Catania Antonella Tucuman

5. Vezzi Romina (Buenos Aires)

Bikini up to 1.69 Cm

1. Roe deer Luciana Tucuman

2. Gutierrez Romina (Buenos Aires)

3. Leguizamon Silvia (Salta)

4. La Forgia Lucrecia (Buenos Aires)

5. Betelu Mariela (Buenos Aires)

Bikini H +1.69 Cm

1. Degani Maria Laura (Buenos Aires)

2. Gomez Pamela (Buenos Aires)

3. Castro Natalia (Buenos Aires)

4. Reggiani Romina (Neuquen)

Overall Bikini

1. Aramayo Susana Tucuman

2. Garcia Julieta (Buenos Aires)

3. Juarez Analia (Formosa)

4. Bottarelli Josela (Buenos Aires)

5. Leguizamon Silvia (Salta)

6. Degani Maria Laura (Buenos Aires)

7. Corzo Luciana (Tucuman)

Junior Classic Bodybuilding

1. Frigerio Fabrizio (Córdoba)

2. Alvarez Abel (Córdoba)

3. Aguirre Merlach Lautaro (Corrientes)

4. Passione (Lucas) (Buenos Aires)

Classic Master Bodybuilding

1. Lagos Juan (Buenos Aires)

2. Herrero Galvez Fernando (Córdoba)

3. Left Mariano (Buenos Aires)

Classic Bodybuilding up to 1.71 Cm

1. Lagos Juan (Buenos Aires)

2. Lopez Raul (Córdoba)

3. Echenique Eduardo (Mendoza)

4. Ramirez Andrés (Entre Ríos)

5. Zitta Alejandro (Buenos Aires)

6. Meza Rodrigo (Chaco)

7. Ayuso Alejandro (Buenos Aires)

8. Cuellar Pablo (Tucumán)

Classic Bodybuilding up to 1.75 Cm

1. Julian Walls (Córdoba)

2. Paz Lauro (Salta)

3. Sole Ignacio (Rio Negro)

4. Rodriguez Ivan (Buenos Aires)

5. Boyadjian Juan (Caba)

6. Gonzalez Sebastian (Santa Fe)

Classic Bodybuilding up to 1.80 Cm

1. Graña Ivan (Santa Fe)

2. Anuch Pablo (Salta)

3. Ruiz Mártin (Buenos Aires)

4. Cabrera Julian (Buenos Aires)

5. Frigerio Fabrizio (Córdoba)

6. Claudio stop (San Juan)

7. Mattos Gustavo (Buenos Aires)

8. Usseglio Emmanuel (Buenos Aires)

9. Esnaola Gabriel (Buenos Aires)

10. Contreras Santiago (Neuquen)

Classic Bodybuilding +1.80 Cm

1. Cossi Marcos (Buenos Aires)

2. Cuellar Alvaro (Tucumán)

3. Huarte Santiago (Córdoba)

4. Pintos Miguel (Formosa)

5. Morinigo Mario (Buenos Aires)

6. Alvarez Abel (Córdoba)

7. García Braian (Buenos Aires)

8. Schmerco Daniel (Buenos Aires)

Overall Classic Bodybuilding

1. Julian Walls (Córdoba)

2. Cossi Marcos (Buenos Aires)

3. Lagos Juan (Buenos Aires)

4. Graña Ivan (Santa Fe)

5. Frigerio Fabrizio (Córdoba)

Bodyfitness Junior

1. Rivarola Andrea (San Luis)

Bodyfitness Master up to 1.63 Cm

1. Delgado Valeria (Salta)

2. Balli Natalia (Caba)

3. Pastre Joanna (Buenos Aires)

4. Irala Lorena (Formosa)

5. Aroca Nelida (Neuquen)

6. Zuebas Lely (Chaco)

Bodyfitness Master +1.63 Cm

1. Echenique Alejandra (Buenos Aires)

2. Valdez Gabriela (Santa Fe)

3. Castelli Maria Soledad (Santiago Del Estero)

4. Gonzalez Rita (Buenos Aires)

Bodyfitness Grand Master

1. Bosini Liliana (La Rioja)

2. Contreras Liliana (Córdoba)

3. Pomilio Adriana (Rio Negro)

4. Silva Sandra (Buenos Aires)

5. Lilian Maple (Tierra Del Fuego)

Bodyfitness up to 1.58 Cm

1. Delgado Valeria (Salta)

2. Balli Natalia (Caba)

3. Barua Lilian (Buenos Aires)

4. Pastre Joanna (Buenos Aires)

5. Aroca Nelida (Neuquen)

6. Rivarola Andrea (San Luis)

Bodyfitness up to 1.63 Cm

1. Luciani Lorena (Buenos Aires)

2. Maldonado Natalia (Rio Negro)

3. Contreras Karina (Caba)

4. Irala Lorena (Formosa)

5. Testa Carolina (Buenos Aires)

Bodyfitness up to 1.68 Cm

1. Echenique Alejandra (Buenos Aires)

2. Colonel Solana (Córdoba)

3. Manicler Laura (Chubut)

4. Juliet Cup (Salta)

5. Valdez Gabriela (Santa Fe)

Bodyfitness +1.68 Cm

1. Danei Marina (Buenos Aires)

2. Rodríguez Cintia (Córdoba)

3. Peralta Roxana (Buenos Aires)

Overall Bodyfitness

1. Delgado Valeria (Salta)

2. Luciani Lorena (Buenos Aires)

3. Danei Marina (Buenos Aires)

4. Echenique Alejandra (Buenos Aires)

5. Bosini Liliana (La Rioja)

Wellness up to 1.63 Cm

1. Cisneros Andrea (Buenos Aires)

2. Fondevilla Florencia (Buenos Aires)

3. Rosito Nadia (Buenos Aires)

4. Lobos Anabel (Neuquen)

5. Tazzioli Florencia (Córdoba)

6. Quiñonez Analia (Córdoba)

7. Perez Mirta (Tucuman)

Wellness +1.63 Cm

1. Ferrari Natalia (Buenos Aires)

2. Cenbauer Andrea (Santa Fe)

Overall Wellness

1. Cisneros Andrea (Buenos Aires)

2. Ferrari Natalia (Buenos Aires)

Senior up to 60 kg

1. Fassio Gerardo Tucumán

2. (Caba) Llero Ariel (Santa Fe)

3. Alfaro Carlos (Caba)

Senior up to 65 kg

1. Lopez Lodi Santiago (Buenos Aires)

2. Guedes Alejandro (Buenos Aires)

Senior up to 70 kg

1. Mongelos Gastón (Rio Negro)

2. Leonardo Ivan (Buenos Aires)

3. Barrios Gustavo (Buenos Aires)

4. Caon Mario (Córdoba)

5. Saez Nelson (Córdoba)

6. Mardone Gerardo (Neuquen)

Senior up to 75 kg

1. Rojas Atilio (Entre Ríos)

2. García Luis (Buenos Aires)

3. Aranda Mario (Buenos Aires)

4. Ilheu Brian (Buenos Aires)

5. Roca José (Salta)

6. Bastian Matías (Santa Fe)

7. Lopez Traynor Matías (Buenos Aires)

8. Gonzalez Pellegrini Rodrigo (Corrientes)

Senior up to 80 kg

1. Viñas Buteler Tomás (Córdoba)

2. Lozupone Mauro (Caba)

3. Constanzo Jorge (Neuquen)

4. Fontaiña Dario (Buenos Aires)

5. Mora Richard (Rio Negro)

6. Murua Guillermo (Córdoba)

7. Galleguillo Ruben (San Juan)

8. Gonzalez Marcelo (Neuquen)

9. Orcuño Eduardo (Buenos Aires)

Senior up to 85 kg

1. Juarez Luis (Buenos Aires)

2. Aravena Pablo (Neuquen)

3. Leal Matías (Córdoba)

4. Montiel Maximiliano Formosa

5. Ledesma Sergio (Buenos Aires)

6. James Darío (Buenos Aires)

7. Gonzalez Hernan (Santa Fe)

8. Fucci Pablo (Buenos Aires)

9. Retamozo Javier (Buenos Aires)

10. Nocera Diego (Buenos Aires)

11. Pelletti Sergio (Santa Fe)

Senior up to 90 kg

1. Miranda Eduardo (Córdoba)

2. Duran Gabriel (Buenos Aires)

3. Nicolás Square (Salta)

4. Gustavo Market (Buenos Aires)

5. Rodriguez Lucio (Santiago Del Estero)

6. Puey Maximiliano (Buenos Aires)

7. Gallego Emiliano (Buenos Aires)

8. Funes Cristian (Santa Fe)

9. Moreno Victor (Buenos Aires)

10. Nicolás Square (Salta)

11. García José (Córdoba)

12. Chiardola Hernán (Entre Ríos)

13. Farias Sergio (La Rioja)

Senior up to 95 kg

1. Manresa Diego (Buenos Aires)

2. Chumbita Miguel (La Rioja)

3. Arriola Humberto (Buenos Aires)

Senior up to 100 kg

1. Duran Daniel (Caba)

2. Sain José Luis (Buenos Aires)

3. Pereira Joaquin (San Juan)

4. Alvarez José María (Córdoba)

Senior +100 kg

1. Cortez Rodrigo (Buenos Aires)

2. Chinetti Ignacio (Buenos Aires)

3. Casoli Sebastian (Santa Fe)

Overall Senior

1. Cortez Rodrigo (Buenos Aires)

2. Duran Daniel (Caba)

3. Miranda Eduardo (Córdoba)

4. Juarez Luis (Buenos Aires)

5. Manresa Diego (Buenos Aires)

6. Rojas Atilio (Entre Ríos)

7. Viñas Buteler Tomás (Córdoba)

8. Mongelos Gastón (Rio Negro)

9. Lopez Lodi Santiago (Buenos Aires)

He is described by many as "The Beast of Brittany", "The Shadow" and the bodybuilder who started a new trend in massive muscularity while revolutionizing training. Dorian Yates could be considered the most original bodybuilder in the history of this sport.

From humble origins, thanks to the discipline and training systems based on courage and effort, he managed to become the best bodybuilder in the world in his time (winning the Mr. Olympia between 1992 and 1997) and change the trend of bodybuilding towards more physical massive.

Dorian presented on stage a set so huge and in good shape that throughout his career as Mr. Olympina no one could approach him in size and toughness.

As a practitioner of high-intensity training, and a fan of Mike Mentzer's Heavy Duty training philosophy , Dorian formulated his own system for gaining size: the "Blood and guts method" and became a testament walking of its effectiveness. This unique training system focused on a variety of exercises to work the muscle from all angles, while being short (no more than 45 minutes per session) and very intense. Today it is widely used and with good effect by many in this sport.

After retiring from bodybuilding after the 1997 Olympia (due to injuries that produced an early departure), Dorian established himself to deliver his "hardcore" philosophy of training to the masses through various media and his Temple Gym. Today he runs a Temple Gym franchise business, judges and promotes bodybuilding encounters, trains selected clients and gives advice in the world of fitness and bodybuilding. His heart goes on with bodybuilding and his legacy can be seen in gyms and stages around the world.

Question: At what level are you still involved in bodybuilding now that you've retired?

Answer:

I have been co-promoting at some shows in England and the Netherlands. I still do appearances, seminars, talks and personally train some clients. I've also been a professional juror for the past year, at the Pro Show in New York, and I'll probably be at Olympia too.

Question: Regarding judging physicists, what do you think of the new voting criteria that encourages competitors to present themselves in more delineated ways?

Answer:

Well, I don't think it will be a big change, since in general the best team will continue to win. But I think it is a good idea to maintain a certain aesthetic level, especially when people are coming out on stage with lumps and bumps all over the place, because they are injecting oils. I don't think that is the most positive way to go, so I think that the new criterion is good if these things can be eliminated.

Question: In your opinion, is bodybuilding heading in the right direction? Do you think it is necessary to make some changes at the top?

Answer:

It is difficult to say. I think that in the 90s more people came out of the amateur ranks, it may be necessary to start looking at beginner or junior level. It is difficult for me to say it because I am in Europe most of the time and not in the United States, but I think that bodybuilding shows are still very popular in the USA and a little less in Europe, where more people have diversified to fitness.

Question: Do you think that the quality of physicists today, at a professional level, has changed a lot compared to the time when you competed?

Reply:

I don't think they have changed radically. Many people are trying to follow the path of a larger size. Gaining a lot of size was not my only goal when preparing for a competition, although pure muscle mass was very important. I always worried about being very sharp in terms of form.

I think this is missing a bit now, and has been happening for the past few years. When you go to an event, you see a couple of competitors who are in really good shape, but the rest are mediocre or not so good. When I was competing at Olympia I think there were more guys who were really in good shape.

There was more emphasis on form, but today you see competitors who go for size at the expense of form. It sounds strange to hear me say this, since I was precisely known for my large muscular size, but that was not my priority when preparing for a competition. Obviously he had a lot of muscle, but the main thing was to come out in a super-defined way.

Question: Of course, you were known for your level of definition, you came out with a granite (rocky) appearance that is still talked about today, did you do something special to achieve that aspect?

Reply:

There are no magic tricks, it is a year-long job. You have to stay in good conditions out of season, and then prepare for a long period of time, correctly and slowly, really aiming to be in near perfect shape 2 or 3 weeks before the competition. When that point comes it's a matter of fine-tuning a little manipulating the water levels and things like that.

If you plan to do something radical in the last few weeks to change, I think you are focusing it wrong. People do all kinds of weird voodoo practices with chemicals and stuff at the last minute, hoping that they're going to get some magic done.

At the very least, this way of doing things is deficient. If you have arrived in shape close to the competition dates, you can stay up or down. It is easier to manipulate things. Question: So you were always in good shape a few weeks before? Answer: Yes, usually 2-3 weeks before. I was finishing my training at the Steve Weinberger & Bev Francis Gym in New York. I would leave there and get on the plane for Europe, and I was practically ready for the competition. You could have asked me to go upstairs the next day and it wouldn't have been a problem. Question: In all the years of competition as a professional, what skills and abilities did you obtain? How do you apply them to your daily life? Reply:

I think what I gained mainly was mental capacity: Setting goals is something I learned in the beginning (both short term and long term), and to get what you want. I also gained the determination and strength of character that is created by subjecting yourself to the challenges of this sport. That transcends most areas of your life.

Question: Like 6 times Mr. Olympia, you are clearly one of the best of all time. What gave you the most satisfaction as an Olympia winner?

Reply:

I think it was an achievement in the background from which it came. I didn't really have any support when I started. The facilities in England at that time were poor compared to those in the United States, and the attitude of the people was "You are never going to be able to beat the Americans." It almost seemed that the Americans were 2 heads and 3 and a half meters tall.

It was an American sport, so there wasn't much chance of beating them. There was also talk of politics "You don't know the right people and you're not in all the magazines, nobody knows you." I think I managed to break all those feelings, and they became myths. I think you can be successful no matter where you come from if you have what it takes and enough determination.

Question:There were many times in your career when you could have chosen to walk away from bodybuilding due to the circumstances of your life. What is it that motivated you to continue and finally achieve what you accomplished?

Answer:

I am a stubborn bastard. I don't give up easily. There were a couple of times that I could have retired. In '94 I had a bicep tear, potentially leaving me out of competition or that could have ended my career, but I decided to be a soldier and do my best as always, and it worked.

The 97 triceps tendon injury was even closer to the competition. Even so, I managed to pass the competition and win it, even though that led me to retire, since the injury was interfering with my training to such a degree that I felt that I could not give my maximum in the future. That frustrated my intentions a bit, but the withdrawal was something that was going to come sooner or later anyway.

Question: How did you train to cope with the injury to your triceps?

Reply:

Before the competition I just didn't train, because the injury was so severe that I couldn't. I couldn't extend my arm well and I couldn't pose. As I mentioned before, my policy was to always be in good shape near the contest, so I was even though I couldn't touch the weights. I did some cardio and maintained my diet while trying to lower the swelling and wound from the injury. That's what he mainly did.

I didn't really make up my mind to go on stage and compete until the last few days. He didn't know if he would make it or not, but he didn't want to quit. I did my best and I did it. Shortly after the competition I had an operation to repair the tendon.

Question:I suppose that the mental strength to compete under those circumstances is one of the things that allowed you to stand out from the rest of your competitors ...

Answer:

I think that is what always separates the guy who is in first place from the one who is in second or third place at that level in any sport. Most of those at the highest level are highly gifted athletes, what separates one from the other is usually the mental aspect.

Question: Ronnie Coleman said not long ago that his life was his career, and that he spent most of his time preparing for Olympia. Was the philosophy you adopted similar?

Reply:

Yes. Looking back, maybe he was too extreme. He didn't give me a break. Ronnie is very dedicated and that is why he is (was) Mr Olympia, but even he will probably tell you that he takes breaks from training a couple of months a year. I never allowed myself to go more than a week without training.

Even when he was on vacation after an Olympia, he was looking for a gym in which to train. I spent not only 24 hours a day, but 365 days a year. That may have been too extreme, but that's what got me there starting from a small alley gym in England to becoming Mr. Olympia. I was reluctant to change it.

Question: What was driving you to want to be the best bodybuilder in the world?

Answer:

I was always motivated by being different. I didn't start out planning to be Mr. Olympia, I wanted to be the best I could be, but my goals changed as I went along. First I wanted to be the British champion, then I wanted to be a professional and then Mr. Olympia.

Perhaps somewhere in the back of my mind, when I was an amateur training for the British Championships, I wanted to be Mr. Olympia. But it was almost too far away, so you couldn't focus on that, just what was most immediate.

I can't put my finger on it and say what it is exactly but some people have the real motivation, that something to stand out from the rest. It is something I have always had. If he hadn't been an athlete he probably would have competed in something else. Open more gyms or bigger gyms. I was never meant to work 9-5 like the average. I respect the people who choose that path, but I have never been one of those.

Question: Obviously you loved bodybuilding (plank exercise benefits) and competing on the Olympia stage. What did you like most about bodybuilding?

Reply:

There are a few things: first of all it is the fact that it is an individual sport. I tend to be quite individualistic and do my thing. Being part of a team did not appeal to me. I liked going to the gym and challenging myself physically and mentally and challenging my personal limits.

So I was never able to understand professional bodybuilders taking 2 or 3 months off a year, why would I do that if I like to train? I'm still training today. Maybe not with the extension from before and maybe with more variety, I do more cardio too, but I love going to the gym and training. It is not a burden on me.

Question: What training plan do you follow today?

Reply:

I usually train with weights 3 times a week. In another 3 days I do some form of cardio (jogging or static cycling) or some martial arts. It depends on what you feel like. I like to have more variety.

Question: Do you currently have a specific training objective?

Answer:

Just keep fit and healthy. I also try not to irritate the injuries that I have earned over the years.

Question: Would you highlight any of your victories at Olympia?

Reply:

For my taste I would highlight the Olympia '93, which was the second. In '92 I won for the first time, and so it would seem like the most obvious answer, but '93 was the year that I managed to put it all together. It was a bit ironic, but in '92 I still didn't fully know my body and I was a little bit light due to an excess diet.

In 93 I avoided that mistake and went out to compete with 8Kg more and everyone was surprised. They thought I was getting a super drug or something. But it was nothing like that, I just learned how to prepare for competition properly and without sacrificing muscle mass. Question: It must have been one of the most amazing transformations in bodybuilding history. Did you do something special to get what you presented on stage at the Olympia '93?

Answer:

I had a good year of training, I was still a relative newcomer and managed to put in 3.5 or 4 kg more that year, which is a great result for someone at that level. The other 4 kg was simply muscle that I sacrificed with the diet the previous year. He was very analytical and took photos of me every week while preparing for the competition.

He also noted body weight and body fat measurements. I could always look back at my readiness to see what had gone wrong and what was working or what was not. Building a good game plan was important to me. Question: Your high intensity "Blood and Guts" method is frequently talked about. What about that method that has given you such good results? Reply:

It is a high intensity training to stimulate growth, tempered with rest outside the gym. I think if you look at the professionals training now you can see the influence that this system has had on them. In the late 1980s people still trained 6 times a week, repeating each muscle group twice a week.

I proposed a totally different philosophy, which is based on high intensity training. Other people promoted it before: Arthur Jones of Nautilus and Mike Mentzer with Heavy Duty . But I think I got a more practical system that influenced the way that everyone trains. I think that is why the pros these days have more muscle: They are not in the gym overtraining all the time.

Question: Could you explain this system to us in a little more detail?

Answer:

What matters is the intensity of the exercise and not the duration. If you do a set that doesn't have adequate intensity to stimulate muscle, you're not going to win anything whether you do 99 or 100 of those sets. If you do a really intense set and muscle failure , then you will stimulate muscle growth.

Doing a series more at this point will not give you an additional profit. It will only hinder the recovery of your body. This is the reason for making fewer series.

Question: How is your training system different from Heavy Duty?

Reply:

There is a little more variety in the number of exercises used. Mike was very limited in the number of exercises he used, and he mainly used machines. For the full development of the physique you need in a bodybuilding competition, you have to improve different aspects of the muscle, so you have to train it from different angles. That is why you need a greater variety of exercises and not just machines, but free weights . In the long run, free weights are superior to machines.

Question: Do you still use the Blood & Guts system today?

Reply:

Yes, I usually do shorter workouts (30 or 40 minutes). I don't train much beyond failure and in certain exercises I avoid it due to the injuries I have. Now I am more interested in maintaining a certain amount of muscle, a low percentage of body fat and keeping fit. My goals are a little different. There is not a big difference in training compared to what I did before. Question: What recommendations would you make for beginners who want to train safely and injury-free? Reply:

Obviously learning the exercise and doing it properly is important. A proper shape protects you from injury while allowing you to get the most out of each exercise. The only mistake I really made was to train super intensely the 6 weeks before the competition, when my body fat and energy levels were low and my calories were limited.

The risk of injury at those times is much higher. I was not injured for not respecting the form; It was for pressing the throttle fully at times when it probably wasn't necessary. When you are 6 or 8 weeks from the competition you should focus more on maintaining muscle mass, while I trained as if it was out of season, which is a time when you are building muscle and using a different routine.

You can't gain muscle without enough calories and rest, and you don't have that when you're preparing for competition and trying to reduce your body fat percentage.

Question: Speaking of calories, how many did you consume off-season and before the competition?

Answer:

My highest shot was probably around 6,000. Before a competition it did not drop much beyond 4,000.

Question: What is your approach to nutrition?

Reply:

High protein, and personally speaking, I need a fairly high amount of carbohydrates and a low to moderate amount of fat. Obviously the variable is carbohydrate intake. It reduced them as competition approached, while protein and fat kept them consistent. I was never really low on carbs, I needed a certain level for my high intensity workouts.

Question: What kind of fats did you eat?

Answer:

Some essential fats and small amounts of fat included in the protein, as well as a couple of egg yolks. I used to use a certain amount of medium chain triglycerides when I was getting ready for the contest as an alternative energy source. They also acted as appetite suppressants.

Question: What is the specific benefit of using medium chain triglycerides?

Answer:

They burn quite fast. They are like carbohydrates except that they have no effect on blood sugar levels. The high blood sugar level causes the release of insulin, which makes fat loss difficult. Some use them as a total source of energy and cut carbohydrates entirely, but I used them sparingly and feel it works for me.

Question: What other supplements did you take or recommend?

Reply:

A high-quality protein supplement is something I firmly believed in. You have to take a large amount of protein, and it is not easy to always get it from food, it is also a burden on the digestive system. So a good protein supplement is # 1 that was always in my diet. I also took extra vitamin C (about 2 or 3 grams a day) this helps recovery and the immune system.

Question: Changing the subject, Dorian. What do you think of the treatment that is given to bodybuilders with respect to athletes from other sports?

Reply:

I can only speak from my own experience and have actually had no complaints. I came to the United States as a stranger and managed to finish second in my second professional appearance at Night of Champions. There were 30 participants and I had no publicity before the show, nor did I know the judges or the promoter or anyone else.

So I went to win Olympia. I probably wasn't liked by everyone, but that didn't stop me from winning. I can only speak from my own experience.

Question: So wasn't politicking a problem for you? Was it all about going out on stage with a good ensemble?

Answer:

If you are good enough and consistent, people cannot deny it. It's as simple as that.

Question:What do you think were your best physical qualities as a bodybuilder?

Answer:

Obviously I had a lot of muscle mass and my hallmark was to go on stage looking super tough. I think my muscles had a certain quality and density due to years of heavy training that other participants did not.

Question: Do you think the new emphasis on aesthetics will make it easier for smaller competitors to win Olympia?

Answer:

That debate has been there for many years. I think the most complete participant is the one who wins, and all other things being equal, the bigger guy will look better than the smaller one. Unless someone being small looks truly exceptional, they are not going to beat the big guy.

In the end, it's all about bodybuilding and people want to see muscle up there. If there are no truly huge participants with quality and balance, smaller ones can stand out.

Question: What kind of bodybuilder would you like to be remembered Dorian as?

Answer:

The answer I have from the fans is that I am someone they can relate to, someone who inspires them because they find some similarity in their past with mine. They think I am approachable and down to earth. I have overcome many obstacles to get there and I hope this inspires many other people.

Question: What are your plans for the future on a personal and business level?

Reply:

Staying healthy and fit is the main thing. I will always be involved in bodybuilding to some extent with my gym and nutrition business, so people will be able to see me out there.

Question: Thanks for the interview, we wish you the best

Answer:

Thanks David, I am looking forward to seeing you.

The sweat that drips from your forehead and itches your eyes, your veins wrapped with blood as you complete your last series, the burn of muscle fibers as you always push so close to your threshold, your training is over. Insurance? Actually, this is the time that makes an athlete rest from its fruits in search of hypertrophy. This is one of the most important points of a program for muscle gain, post workout nutrition.

Now most people have the misconception that muscles grow during training, when the truth is that muscles grow after training . This is when he does his daily life. Most of the work will depend on what you put in your mouth, or should I say your nutritional habits. After finishing the last set of your workout your body is in desperate need of macronutrients, micronutrients as well as other things. I am going to inform you of the ones that are necessary, the ones that are not so much and exactly how much you need.

Food for after training

A poor nutrition post-workout can cause a wide range of negative effects on an athlete. Muscle pain that lasts for days, as well as fatigue. Poor performance in and out of training is also the result of poor post-workout nutrition. Small gains in lean body mass, even with large training programs is also an effect.

So what happens to the human body during a resistance training session? After an intense workout the human body is in great demand for energy. The body's main source of energy is ATPor adenosine tri-phosphate is depleted as we train and the body is exchanging this energy source for glucose, which is the main energy source in high intensity efforts.

The longer the exercise, the more glycogen is essentially burned. In order for an athlete to be able to expand their muscular endurance, their ability to store carbohydrates in the muscles (also known as glycogen) must be improved.

After a workout, the glycogen is depleted, and the muscle proteins have started to break down. That leaves the body in shortage of these two vital nutrients. As the body burns glycogen and glucose for energy, blood sugar levels begin to drop.

This causes insulin levels to drop severely. The drop in insulin in turn causes an increase in the hormone cortisol. Cortisol is an unpleasant hormone that converts muscle protein into glucose. That is the way your body produces energy when all other sources have been depleted. To compensate for exhaustion, the human body begins a process known as gluconeogenesis. This is how the body produces glucose from amino acids. This puts the body under a lot of stress and needs a lot of things.

In order for an athlete to get all the benefits of their training, they must supplement this carbohydrate and protein deficit right after finishing, so as you can see, the diet after training is a very important factor.

Immediately after intense training the restoration process known as biochemical supercompensation occurs. Protein synthesis would be hampered if the energy and protein supply is too little or too slow. By ingesting the right amount of carbohydrates after training the body will increase the production of growth hormone as well as insulin growth factor. That also puts an end to gluconeogenesis, helping the body return to a positive nitrogen balance (gain of muscle mass).

What is the best way to put the body into an anabolic state?

Cortisol should be suppressed as soon as possible. For an athlete who wants to gain or maintain lean muscle mass, replenishing glycogen levels or increasing anabolic hormones by suppressing cortisol is a must. The fastest way to suppress cortisol is to spike insulin only because of its high carbohydrate content with high glycemic index. The faster the increase of these carbohydrates and proteins in the blood, the better, the better their absorption, the better.

The carbohydrates are a fuel source for the human body and can be classified as simple sugars (monosaccharides), chains from two to ten simple sugars (oligosaccharides) and larger polymers of glucose and other sugars (polysaccharides). After a workout it is important to only consume simple sugars, it is at that time that the body is in a state of hypoglycemia. Insulin along with blood sugar have decreased, and sugars will provide the body with much-needed energy.

That in turn will force an immediate increase in insulin production. Now the higher concentration of glucose in the blood will make glucose and amino acids enter the muscle cell much faster. This will also increase the secretion of growth hormone and an increase in insulin also causes vasodilation or the opening of the blood vessels, so more nutrients can be carried to the muscles (statistics on the benefits of stretching).

It is very important to continue with high glycemic carbohydrates after a workout. Absorbed faster and causing a very rapid insulin spike, this hit of glucose into the bloodstream causes less protein breakdown and increased glycogen storage. Also if possible, we should consume these carbohydrates in liquid form and even a little hot, this is because in this way they will be absorbed much more quickly.

And the fats?

The fats are not a macronutrient very welcome in this period because it slows digestion and absorption of nutrients largely the same as the fiber, this is because metabolically the human body has to go through several processes to break down fat.

Are fruits good for this period?

The fruit contains fructose which is not a good idea during this period, this is because the body can only use it to replenish liver glycogen levels instead of muscle glycogen, it also has no effect on insulin levels.

Protein in the diet after weight training

Protein is a vital nutrient for after training. These are the building blocks of the structures of the human body. Eating protein in combination with high glycemic carbohydrates is the best way to achieve a state of anabolism.

As with carbohydrates, they should be consumed if possible in liquid form since it will be absorbed faster.

Water and other amino acids

Water is very important for a better performance of athletes. Being hydrated is vital for many functions of the human body and any imbalance will cause unwanted side effects, so we must drink at least 500 milliliters of water with our post-workout meal.

The amino acid L-glutamine is essential in large quantities after an intense exercise session as it improves protein synthesis and greatly reduces the risk of overtraining. It also improves glycogen storage and reduces exercise-induced oxidative stress, as well as strengthening the immune system, we must consume a dose of about 10 to 20 grams after training.

The creatine is a great addition for athletes in training nutrition. Creatine is naturally derived from the three amino acids arginine, glycine and methionine. The liver of the human body combines all three and forms creatine as a result. Creatine increases creatine phosphate in human bodies, in other words, when the human body produces energy or ATP, it breaks down leaving a phosphate of ADP (adenosine diphosphate), then the organ cells breaks down a creatine phosphate and it reconnect to the ADP for once more ATP. This provides an athlete with 10 to 20 seconds of extra energy to perform an exercise. We must consume 5 to 10 grams of creatine after training.

What amounts of nutrients should I consume in my diet after training?

For an athlete whose main objective is to increase muscle mass, they should consume 0.8 g of carbohydrates per kg of body weight. You should also consume 0.4 g of protein per kg of body weight.

So for example, an average bodybuilder weighing 100 kilograms should consume 80 grams of carbohydrates and 40 grams of protein. This should be consumed in liquid form immediately after your workout and one to two hours later you should consume a normal meal.

Ideally this athlete would consume carbohydrates from a mixture of 50% dextrose and 50% maltodextrin (or 40 grams each), mixed with 40 grams of hydrolyzed whey protein in at least 500ml of water, along with its 10-20 grams of glutamine and 5-10 grams of creatine.

conclusion

As you may have learned the diet for after training it is very important to have a correct success in your program of increasing muscle mass and it is much more complex than people may think, but not so much. Those people who take advantage of them can greatly benefit.

During my years as a coach I have seen many people end their training session and eat nothing or just eat junk food, and therefore all progress is hampered by their lack of knowledge.

Many athletes ignore nutrition after training and in doing so put a brake on their performance in training.