Vitamin C is a water-soluble vitamin that the body needs in certain amounts to keep up its health. Being a water-soluble vitamin means that the body uses what it needs and then any excess of the vitamin is excreted in the urine as opposed to getting stored in the body. There is less risk of overdosing on water-soluble vitamins but taking only regulated amounts is still the safest idea.

What to Know About Vitamin C?

What to Know About Vitamin C: Vitamin C is used in the body to grow tissues and also repair them. It helps create the skin, tendons, muscle, and ligaments, and repairing them when an injury takes place. It also helps to create the scar tissue that happens as you heal and helps to keep the bones, teeth, and cartilage healthy.

Vitamin C is also an antioxidant, which goes to work in the body fighting free radicals that can cause oxidative stress. Free radicals can come from things like unhealthy foods, alcohol, cigarettes, pollution, and stress in general. Vitamin C is a key helper to combat the potential damage these things could cause in the body.

Signs of a vitamin C deficiency include anemia, trouble healing cuts and bruises, inflammation of the gums, nosebleeds, rough skin, dry hair, and trouble fighting infections off. People who smoke cigarettes and pregnant or breastfeeding women are at a higher risk of encountering a vitamin C deficiency.

Since the body does not store vitamin C and it also does not make vitamin C on its own, it is crucial to get it in foods or supplement form regularly to keep it working on your body. It is unclear whether vitamin C prevents colds but many people swear that it does and that taking it upon the start of a cold if you take it regularly can help shorten the duration. If you feel like it helps, by all means take it.

Natural sources of vitamin C include many fruits and vegetables including: cantaloupes, citrus fruits, tomatoes, kiwi, mango, papaya, pineapple, watermelon, and many berries like blueberries and raspberries. You can tell that citrus fruits like oranges and grapefruit have vitamin C by their sourness, which comes partly from the ascorbic acid that is vitamin C.

Vegetables that are good sources of vitamin C include broccoli, brussel sprouts, cauliflower, bell and hot peppers, leafy greens, spinach, cabbage, potatoes (including sweet ones), and squash.

Some food items are fortified with vitamin C to help you out when you are eating processed foods. One thing to keep in mind of getting your vitamin C from vegetables is that cooking them for long periods of time can reduce the amount of vitamin C you can ingest from them. Avoid microwaving your vegetables for this reason and incorporate some raw vegetables in things like this when you can.

Overdose of vitamin C is rare when getting it from foods or taking regular doses of supplements, but a symptom that you’re getting too much can be shown in the form of diarrhea. If you experience loose bowels consistently while taking vitamin C you might want to back off the does and see if it helps.

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To define the muscles of the body faster, speeding up training without decreasing the intensity is a way out. The progression is not linear and the muscular explosions are interspersed with phases of stagnation. There are men who are unable to increase muscle mass after a certain moment, no matter how hard they try to reach the goal.

It is not enough just to exercise, a balanced diet is essential for the development of muscles. Weight training should also be developed with the goal of muscle growth.

Do fast-paced exercises

Explosively lift your weight. The high speed will force the increased need for rapid muscle contraction. The simple trick affects the entire body, in addition to implications for muscle growth, helps to eliminate fat and burns more calories than exercising at a slow pace.

Do one-sided exercises

By working one side of the body at a time, you can more easily stimulate muscle and achieve faster muscle growth. Of course, training in this way will force you to spend more time in the gym, so choose some muscles to be worked unilaterally.

Stimulate your muscles before exercise

To increase the growth of an isolated muscle, stimulating it beforehand can help. Before starting the exercise at your usual weight, do a few repetitions with less load.

Magic

touch While exercising, lightly touch the muscle being worked on. Tactile stimulation increases the connection between mind and muscle and sends signals to the brain and body to increase muscle activation.

More work in less time

A challenging way is to try to complete your training each time in less time, without cutting the volume of exercises. The muscles will experience more stimuli without recovering, causing the body to compensate with the increase in work capacity, power, hardness and size.

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Exercises for female muscle mass gain

45 ° leg press: muscle groups: hip extensors and knees.

Squat: muscle groups: hip extensors and knees. According to the positioning of the feet, we can have a greater contribution from the hip adductors.

Sink: muscle groups: hip and knee extensors. Due to instability, we have a greater contribution from the middle gluteus and hip adductors.

Leg flexion in the machine: muscles used: knee flexors, which are: biceps femoris; semitendinosus and semimebranaceous.

Abduction and adduction with apparatus: muscle groups: hip adductors and abductors.

Exercises for male muscle mass gain

Gain muscle mass in the chest and triceps

Bench presses – straight, inclined, declined: muscle groups: horizontal flexors of the shoulder, extensors of the elbow.

They can be with barbells with dumbbells.

Crucifix : muscle groups – horizontal flexors of the shoulder and flexors of the elbow.

Gain muscle mass in the back and biceps

Fixed bar with pronated grip: muscle groups – shoulder extensors and adductors, according to the width of the grip, and elbow flexors.

High pull – open grip, supine grip: muscle groups – shoulder adductors and elbow flexors.

Curved row: muscle groups – horizontal shoulder extensors and elbow flexors.

Standing rowing: muscle groups – shoulder abductors and elbow flexors.

The importance of muscle rest time

For a workout to gain muscle mass perhaps rest is more important than the training itself.

The real gains happen during rest, that is, muscle growth happens after training while resting.

It is recommended, for total restoration of the energy levels of the organism, at least 20h interval between one training and another. High-level athletes have decreased this time. For practitioners of weight training or resistance exercises with high loads the recommended is 48 to 72 hours.

This time is sufficient for the replacement of muscle glycogen (the main energy reserve of cells) in the body, but it does not mean that the muscle is fully recovered, some studies indicate rests of 4 days or more depending on the intensity of the training.

Without proper rest, adequate nutrition, training that requires more than the physical capacity supported can lead to over training, a condition that leads to muscle loss or reduced gains.

Stretching: an important ally for muscle mass gain

Stretching is a set of techniques that increase flexibility. Therefore, stretching is to perform a series of exercises that will stimulate the muscle spindle by stretching the muscle.

Thus, it is considered an activity in itself, not recommended before hypertrophy training, as it increases the risk of injury and compromises the performance of maximum strength and power.

If you want to warm up before training you can do some sets with no load, or with reduced load for specific exercises.

Now, stretching is a useful tool only for the end of training with the objective of relaxation. There is no consistent evidence that stretching after training can reduce injury or delayed muscle pain.

Many men have to deal with male breasts and female breast formation. Certainly as one gets older the chance of developing these male breasts increases. These are the breasts of men, which are shaped like the breasts of women.

There are many factors that can play a role in the development of male breasts.

Among other things :

Age
Being overweight
Poorly functioning liver
Anabolic steroids
Hormones that are not in balance
Genetic predisposition
However, it happens very often that we go to our doctor with the problem. An investigation is then conducted there to determine whether our hormones have become unbalanced. Then we can come to the conclusion that our hormones are in balance.

That is, the comparison between our testosterone and estrogen seems normal. The cause of the male breasts cannot therefore be directly attributed to the wrong balance between our sexual sex hormones.

Breast tissue more sensitive to estrogen

However, male breasts can still be the result of a wrong balance in the hormones. Even if that has not been determined by a doctor in the investigation. This is because the tissue in the breasts may be more sensitive to estrogen. That cannot be investigated and will not be noticed by the doctor during the investigations.

The breast tissue will therefore respond more easily to estrogen and in this way will start to produce the male breasts. For that reason one can have a normal estrogen, but still have male breasts, because the estrogen is easily absorbed in the breast cells.

We can use turmeric to prevent this. Turmeric will block this estrogen sensitivity in the breast cells. This will ensure that they will have less talent for creating male breasts.

The effect of turmeric is very strong. It is compared to the drug tamoxifen. This is a medicine that is prescribed because of its anti-estrogenic capacities.

However, there is a big difference between the herb and tamoxifen. Because we will not have to deal with the negative effects of the drug tamoxifen. In addition, no prescription from a doctor is required to use turmeric. And turmeric will protect and cleanse the liver. Instead of damaging the liver such as the drug tamoxifen.