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How Is Energy Produced And Used Up In Our Body?

The main aim of exercising is to improve muscle tone, strength and endurance. This requires the production and use of energy by the body. This energy constitutes complex molecules known as ATP, Adenosine Triphosphate.

These ATP Molecules are the essential elements of a biochemical process called the Krebs Cycle or Tricarboxylic Acid Cycle.

Carbohydrates break down into sugars that form ATP molecules. The simpler sugars break down more easily and quickly on an average. However, the more complex carbs take longer to break down and therefore provide the body with an adequate supply of compounds required to produce ATP.

It is a known fact that sugars so to speak are not bad for the body but when consumed in excess and in unhealthy forms, can lead to adverse health problems such as Diabetes.

ATP molecules are broken down into ADP(Adenosine Diphosphate) and thus release energy in the process.
Once the ADP are produced, they pick up the molecules required for the production of more ATP and thus the cycle continues once again. The energy that is released during this process is used to repair and maintain the damaged cells in the body,aid in the process of respiration, help the organ system function properly and more importantly produce the energy required to fuel muscle contractions.

The Krebs Cycle leads to the production of heat and carbon dioxide as byproducts. The heat is eliminated from the body through the processes of respiration and sweating. Whereas, the carbon dioxide is carried through the system and some of it is expelled during the respiratory process.

Exercise which basically involves muscle contractions requires ATP molecules to be produced continuously at different stages in time. In order to achieve this the body has the capability of producing 3 different systems, which produce ATP at different rates.

The phosphagen system allows ATP to be replenished quickly but only for short periods. Thus this system greatly helps sprinters. The glycogen-lactic system produces ATP at a much slower pace and lasts only for upto 90 seconds or so. The third system is known as Aerobic respiration. This process makes ATP the slowest but can last indefinitely.

When you exercise, ATP gets consumed. This is the principle reason why we need to eat in order to replenish the lost nutrients and gain more energy in order to exercise and produce more ATP. Thus, this cycle starts over again.

The body is a fascinating self regulating system that consists of interconnecting components. This structure of the body is central to the way it produces and uses energy.

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ATP Tennis - Andy Murray Captured the Madrid Masters Title

The No.4 of the world of 23 years old, Andy Murray, captured his fourth ATP title of the year at the Madrid Masters in Spain by beating the French and world No.10 Gilles Simons 6-4, 7-6(8/6). It was a closed game but at the end the victory was for the British player, especially after his 10 aces and saving two set points in a tiebreaker.

Gilles stated that Murray took advantage of his tiredness after playing Nadal in the semifinals by making him run side to side. However, Murray expressed that he was also mentally and physically tired after the semifinal with Roger Federer, just as Simon was tired of his semifinal with Nadal. The key of his success in the final was his great serve, with which he was able to make 10 aces. Thanks to this, his triumph was unbreakable and became in another great accomplishment for his tennis career, which is growing gradually.

Before winning the Madrid Masters, Murray won titles at the Cincinnatti Masters, Doha and Marseille, becoming the first British player to win four ATP titles in a single season and solidifying that way his spot as the No.4 of the ATP rankings.

After this victory, many are saying that the British has joined the "Big Four" along with Nadal, Federer and Djokovic; however, the Scot expressed that he still has a long way to go and a lot of work to be done before comparing himself with these three great players.

"I've played great the last few months, but those guys have been unbelievable for the last couple of years. They are so consistent on every surface and throughout the whole year. Those guys have been awesome and I'm still not close to them yet, I still need to keep working hard," stated Murray to the press.

Nevertheless, the Scot has beaten these three contenders in various occasions. With Djokovic, Murray has met in six occasions, losing the first four, but winning in the in the last two meetings with the Serbian, during the Cincinnati Masters and the Rogers Cup. Against Federer, Murray has been victorious in three of the five matches they have played, the most recent one in the semifinal of the Madrid Masters. And finally against Nadal, Murray has played six clashes winning only one of them, but it was a very important one because it was precisely during the U.S Open semifinals this year.

As everybody knows, this British has had an awesome season this year, with great accomplishments to be remembered and a great future in the ATP Tour. We hope he will end strong this season since he is already qualified to the Shanghai Masters Cup at the end of the ATP Season.

His next challenge will be the St. Petersburg Open, where he will have to defend his points since he is the defending champion of the tournament. After St. Petersburg, he will go on playing the Paris Masters and finally, the end-tournament of the season at the Masters Cup in Shanghai. Murray hopes to secure his 4th place at the rankings and to keep his great run at the remaining tournaments of the year.

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Djokovic vs. Nadal Atp World Tour Finals RR

Novak Djokovic vs. Rafael nadal Atp World Tour Finals 2009 Round Robin



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Nadal vs Bolelli 2010 Doha 1R

Rafael Nadal defeats Simone Belelli 6-3, 6-3



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Bodybuilding - Pre And Post Workout Nutrition To Gain Weight

If you are starting a bodybuilding program, it is going to be essential that you get on a smart pre and post workout meal plan. If you do not feed your body during these two crucial times, you are basically limiting the amount of muscle gains you see since this is the time when your body needs food the most.

Below is a description of exactly what you need to be doing in order to gain weight optimally.

What A Pre And Post Workout Meal Does

The meal beforehand is what is going to help provide your muscles with the fuel they need to perform vigorous exercise, as well as help offset any muscle losses that may occur during the workout (since weight lifting is a catabolic (breakdown process) in itself.

The meal after the workout is then going to supply your body with new energy; energy that it will use to either refill its muscle glycogen stores or else energy it needs in order to repair the damaged muscle tissues. If you skip out on this important meal you are drastically going to jeopardize the results you could be seeing from your workout otherwise.

What These Meals Should Be Composed Of

So, what should you be eating at each of these times? For both cases, you'll want to be including plenty of carbs and protein while limiting fat intake.

The problem with consuming a high quantity of fat in these meals is that fat takes a lot longer to digest by the body than either protein or carbohydrates. When you are preparing yourself for exercise, the last thing you want is a stomach full of food therefore high fat meals are definitely not ideal.

A big part of the meal is going to come from carbohydrate sources (more on types and quantities below), as this macronutrient is what fuels your body most efficiently during activity. It supplies your muscles with a by product called ATP, which is the primary energy molecule. Once ATP stores run out or are not being produced fast enough by the body to meet the demand, that's when you start seeing issues with fatigue and are forced to stop exercising.

Protein on the other hand, is going to give your muscles building blocks called amino acids. Without having these in your blood stream, your muscles will not be able to maintain their integrity and thus will be broken down by your workouts. This will result in you simply losing muscle rather than gaining it. It is definitely not the ideal circumstance you want to be creating.

The Preworkout Meal

The main purpose of the preworkout meal is to fuel the muscles for the upcoming activity. What you choose to consume during this meal is largely going to depend on the time of the day that you workout. For those who are working out first thing in the morning, it's likely that they are going to want to have a liquid meal as they aren't going to have a lot of time to digest the food before they hit the gym. Others may simply have a hard time tolerating solid food first thing in the morning, thus they do better with a meal replacement shake.

If this is the situation you are in, you will want to have a liquid shake that is finished 15-30 minutes before you begin working out. This will provide you with just enough time to get the glucose into your blood stream and energy delivered.

For this shake, aim to include about 0.15-0.2 grams/lb of bodyweight in protein. So if you are a 150 pound person, this would equate to be 22-30 grams of protein total. On the carbohydrate side of things, you will want to try to consume 0.33 grams per pound of body weight, so using our same 150 pound person, this would equate out to 49.5 grams.

An example of such a meal would be one scoop of whey protein powder blended with 1 banana and one cup of orange juice. You could also choose a slightly slower burning form of carbohydrates that are eaten along with the whey protein shake if you don't have too big of issues with a small amount of food beforehand.

For individuals who have slightly more time between their pre-workout meal and the start of their exercise session, they should likely choose a solid food source meal as this will slow digestion slightly to ensure they have a lasting source of energy.

In this situation, the meal should be taken in about 60-90 minutes before exercise should begin and should again consist of carbohydrates and protein, in the form of 0.2-0.22 grams of protein per pound and 0.33 grams of carbohydrates per pound. The small amount of extra protein will help to provide the amino acids to your muscles until the end of your workout since the duration from meal time until end will be longer.

For this type of meal you likely want to try for a low to moderate GI starchy carbohydrate such as a sweet potato or oatmeal. You can also supplement this with a moderate amount of vegetables, just try and keep the volume controlled so that the additional fibre does not cause stomach distress later on.

By following the above guidelines you will help to maximize the effort level you can put into your workouts, therefore seeing the best possible results.

The Post Workout Meal

As you learned above, the post-workout meal is going to serve to replenish muscular glycogen stores as well as help provide the amino acids your muscles need to repair and rebuild themselves after being broken down through strength training activities.

It is always best for you to try and consume this meal as soon as possible after your workout as there is a critical window of opportunity when the muscles are more receptive to taking in the nutrients.

Many people choose to also consume a shake for this meal as it is easily transported to the gym so you can have it on your way out. Solid meals can work too, however it is really going to be a matter of personal preference. Some studies suggest that whey protein powder may be taken in by the muscles slightly quicker, therefore providing an advantage, but on the whole it is much more important that you just get some food into your body than the particular type of protein.

Your protein intake here will be slightly higher, at around 0.25 grams of protein per pound of body weight and then 0.5 grams of carbohydrates per pound of body weight. Notice the higher carbohydrate recommendation. This is to not only replace the energy you just expended but also to provide your body with the energy required to synthesize new muscle tissue. Shorting yourself at this point will be very detrimental to your results so it is of utmost importance that you don't skimp on carbohydrates during this meal.

So to sum up, you should consume a lean protein source, from meat or from protein powder depending on your needs and preferences and then a simple carbohydrate source. Options here would be dextrose (purchased at any health food store), thinly rolled oatmeal, fruit, sugary cereals, bagels or white rice.

So before your next workout, make sure you have your pre and post workout meals in line. They are just about as critical as the actual work you do in the gym in terms of the progress you are going to see, so looking after this is not something to take lightly.

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12 Workout Routines

Get those bulky muscles on your arms, legs, chest, back, and abs in just 90 days. Here's a complete workout routine that you can do right at the comfort of your own home. You don't have to enroll on a month long program that only focuses on a certain muscle group.

A DVD player and 12 DVD videos are all you need to start burning those fats and let your muscles grow. These 12 DVD video workouts are the newest compilation of the P90X Plus Workout Routines by Tony Horton. Each video contains approximately an hour of rigid exercise routines and rests in between that must be taken seriously to achieve desirable results. The following are the videos that you can use each day for your 90-day workout plan.

1. Chest and Back. This video contains a set of push-ups and pull-ups on bars or other resistance gadgets that work on the muscles of your upper torso, chest, and back areas.

2. Plyometrics. "The Beast," as this video is often called, involves more than 30 jumping exercises for your leg muscles and full body coordination.

3. Shoulders and Arms. This volume combines presses, flys, and curls for toning your biceps, triceps, and deltoid muscles.

4. Yoga X. This yoga is not the relaxing type of yoga. You'll surely sweat out as you stretch or twist with these extreme yoga routines.

5. Core Synergistics. This video covers resistance, cardio, and stretching activities that you can use to strengthen your core muscles.

6. Kenpo X. This extreme "Law of the Fist" or Kenpo video involves throwing punches or kicks for a complete cardio workout.

7. Legs and Back. This includes lunges, pulls, and squats that you can do to develop your quads, glutes, calves, and hamstrings. This workout covers both the upper and lower parts of the body.

8. Ab Ripper X. This is the shortest video compilation that only lasts for 16 minutes of pilates and sit-ups for your abs.

9. Back and Biceps. You can build those muscles on your back and the biceps with the pull-ups and curls included in this video.

10. Cardio X. This video contains full-body cardio workouts that will surely make you sweat all those fats out.

11. X Stretch. The stretch routines in this video can be used as warm up activities before doing any workout or activities. These routines are good for conditioning and preventing possible injuries.

12. Chest, Triceps and Shoulders. This video contains exercises like flys, dips, and push-ups for the development of your upper body muscles.

You can do any or combinations of these workout videos everyday depending on your workout requirements and physical condition. You can do it everyday for 6 days with one rest day in a week.

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Baghdatis set for big year

Marcos Baghdatis at ATP Sydney talks drag his desire officers have a great influence on the ATP World Tour in 2010.



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