Bodybuilding is life

Supplementation NOT Steroid use

"An optimal diet supplies required nutrients in adequate amounts for tissue maintenance, repair, and growth, without excess energy intake. Less than optimal fluid, nutrients, energy intakes profoundly affect thermoregulatory function, substrate availability, exercise capacity, recovery from exercise, and training responsiveness" - William D. McArdle (2010)

This basically means, for the body to function normally or as it should, there must be an adequate supply of nutrients. It is wise to note that no "one" food or diet exists for optimal health and exercise performance, careful planning and evaluation of food intake must follow sound nutritional guidelines. A more physically active individual needs sufficient energy and macro-nutrients to replenish liver and muscle glycogen, provide amino acids for tissue growth and repair.

An athlete's diet usually exceeds the protein Recommended Dietary Allowance (RDA) by two or four times, and does not necessarily require protein supplementation. People who do regular physical activity eventually increase their daily energy intake to match higher expenditure levels. They unconsciously adjust energy intake to balance output by eating more.

In sport where athlete engage in arduous training and continually strive to maintain a lean, light body mass, energy intake often falls short of energy expenditure. Nutritional supplementation may prove beneficial for these athletes. Commercially prepared nutrition bars, powders, and liquid meals offer an alternative approach in pre-competition feeding or as supplemental feeding during competition, but athletes should not use these powders and drinks to substitute for regular food.

As beneficial as they may, the validity of labelling claims for nutrient content and composition are not assessed and may not always be true. Use nutritional supplements only when you feel you are not getting adequate nutrients from your diet as required by the active body (they should never substitute for regular food). Nutritional supplements are not Steroids, they contain high amounts of macro-nutrients found in our diet.

Anabolic Steroids gained prominence in the early 1950s for medical purposes, to treat patients deficient in natural androgen or with muscle-wasting diseases, treatment of osteoporosis and severe breast cancer in women, also countering the excessive decline in lean body mass and increase in body fat often seen in elderly men , HIV patients, and patients undergoing kidney dialysis.

Anabolic Steroids function in a manner similar to Testosterone. They are used to increase muscle growth. We need not shy away from the fact that some studies have shown benefits of using steroids in sport where muscle strength and / or hypertrophy is a requirement. But, it is even wiser to note that risks associated with steroid use exceed the benefits.

Risks include:
(for males)
-increase testicular atrophy
-increase Gynecomastia
-decrease sperm count
-decrease Testosterone levels

(for females)
-deepening of the voice
-increase facial hair
-menstrual irregularities
-clitoral enlargement
-decrease breast tissue

Other risks for both males and females:
-liver disease
-aggressiveness , irritability
-acne
-withdrawal and depression when steroid use stops.

Anabolic Androgenic Steroids top the list of banned substances by The World Anti-Doping Agency (WADA) -www.wadaama.org/en/prohibitedlist.ch2

MONDLI LINDA (shekefula)
RSA (+27) 73 193 3581 | mondli@shekefula.co.za | Shekefula for better health (Facebook) | @shekefula (Twitter)

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BREAKFAST - the super meal

You haven't eaten all night, so how do you expect to be fuelled for the day ahead without food?

Hi, its your wellness coach again. So often we worry about physical activity and exercise but turn a blind eye to what we put in. Like one huge sports drinks company would normally say "its what you put in" -Powerade.

Studies have shown that people who eat breakfast are less likely to be overweight than those who skip it. Good breakfast foods such as whole grain cereals, porridge, eggs on wholemeal toast and fruit help cut cravings for sweet or starchy foods, and also boosting the metabolism.

High-fibre and whole-grain foods help maintain a healthy body weight. Food rich in these complex carbohydrates are low in fat and added sugars, therefore promoting weight loss. Furthermore, fibres absorb water from the digestive juices, swelling and creating a feeling of fullness and delaying hunger.

Why eat breakfast?
1. Breakfast provides a more nutritionally complete diet, high in nutrients, vitamins and minerals.
2.Breakfast improves concentration and performance, both in the classroom and boardroom.
3. More strength and endurance to engage in physical activity.
4. Helps lower cholesterol levels.
5. Reduced hunger throughout the day, which helps make better choices at other meals. (We tend to forget about health when we are hungry).

So next time u think of skipping breakfast, remember that will end up eating more throughout that day than you would have if you had time for breakfast.

Eat well, keep active, and enjoy the gift of life. Fit is Fun

Mondli Linda (shekefula)
+27 73 193 3581 | mondli@shekefula.co.za | @shekefula (Twitter) | Shekefula for better health (Facebook)



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EXERCISE FOR THE ELDERLY

Hi, its been a while. I hope you still taking good care of yourself, body & soul, through exercise. If you are fit you are able, making life more fun especially during holidays with family & friends.

A lady in her 60's asked me why I always tell people to exercise & does it also apply to people of her age? Well it is critical to note that elderly adults older than 65 years have a greater risk of becoming frail.

Here are some Physiological changes associated with ageing:
There's a decrease in Maximal Heart Rate, VO2peak, Reaction time, Muscular strength, Muscle mass, Flexibility, Balance, Bone density, Kidney function, Acid-base control, Glucose tolerance, Cellular water, Drug clearance, Basal Metabolic rate, & Lean body mass. While Resting BP, Exercise BP, Respiratory frequency, & Body fat increase.

Remember, physical activity improves muscle strength, endurance, & maximal aerobic power. Also flexibility, balance, motor control & coordination are improved, which result in reduced risk of falling while promoting mobility. Exercise (or physical activity) therefore improves functional limitations & help maintain or promote independence in daily living activities.

To increase functional capacity & independence, increase overall muscle strength, decrease risk of falling, & increase hand strength, the elderly may exercise 3-5 days per week with Aerobic sessions ranging from 5-60 minutes, & strength exercise must be ±20 minutes per session.

Examples of Aerobic exercise:
Walking
Cycling
Rowing
Swimming
Strength exercise make use of free weights, weight machines, isokinetic machines, etc.

Please consult with your Doctor or Biokineticist before starting any exercise programme, & it is important to note that intensity & type of exercise may differ from person to person.

Bring back the fun in your life, start today...be active. Why? 'Coz FIT IS FUN

Remember you can connect with me on Facebook page: Shekefula for better health / Twitter: @shekefula / Blackberry Messenger: 21E2B5E3

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Morning Workout or Afternoon Workout?

Question is, what is the best time to exercise? Is there a best time?

Well it all depends on the time that is most convenient for you. Results are all about consistency, and if you can find a time for exercise and stick to it, you are more likely to get better results regardless of what time it is.

But if I were to decide for you, I would recommend late afternoon exercise over morning exercise.
To exercise, our body temperature must be at its highest and we know that just before waking up body temperature is at its lowest. Anaerobic performance and Aerobic capacity is approximately 5% and 4% higher in the afternoon, respectively. Muscle strength is at its greatest and our bodies are warm and flexible on afternoons, and the fact that we are most alert makes afternoon exercise better if you want to avoid injuries.

But some may ague that morning exercisers are more consistent than those exercising in the afternoon, so it all boils down to what works best for you. Remember as an individual you have your preferences, if you happy and consistence keep it there.

#FitisFun #Shekefuling

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