10 tips for an Olympic body

Experts Olympic athletes share food and exercise secrets.

By Annabelle Robertson

The opening of the 2008 Olympic Games in Beijing, will be wonderful in the body of millions of players. Muscled legs, backaches, abs, and arms - sure signs of the body of the Olympic, carefully sculpted for power, speed, and patience.

But what does the Olympic body get? And could the average Joe (or Joel) ever expect to see Olympic athletes?

Of course, the Olympic athlete has some time dedicated to their training. But if your best "event" revolves around the remote, then not all is lost. Finally, when it comes to a healthy body competition, it is often enough to join the game.

So if you're ready for the shape, here are some sources to get started with professionals:

1. Learn to type your body.
Some of us are ready for speed, some are ready for patients, say goodbye. Determine what natural sounds - and what you do - helps determine the kind of exercises you can practice.

Continuous
Do you want to jump? Sprint? Treadmill time? Everyone has a unique body structure, and any muscle fiber type determines whether you will have more patience or speed and energy.

"We all were born somewhere in this continuation, but all the training in the world can only move you a little," she explains. That's why Arnold Schwarzenegger might not have been a long-distance runner, he said.

2. Set your goals.
You have been forced to do some physical events better than others, so choose one or two that seems normal and you enjoy it. You will be more likely to stick with it - and see the success.

Do you want to slim down? Focus on a routine of nutrition and standing cardiovascular endurance exercises, the speed is called interval training with minimal shots. Do you want to develop your cardiovascular endurance? Try swimming, running, or cycling. If you are following your speed, try adding a sprint to your routines. And if you have a short time to work, try the limitations training, which consists of a series of resistance training exercises that take place after each other.

But if you have a weak area, the welfare says, do not hesitate to contact them with specific training.

Continuous
3. Eat Healthily.
At the 1996 and 2000 Olympics, the three-time Olympics gold medalist Brooke Bennett and current world record holder of the 800-meter freestyle swimmers - said that the food should be the first focus for anyone looking forward to improving physical fitness.

Benoit is now a certified personal trainer in the United States and a nutritionist and a mentor, "Nutrition is important in any person's life, we work at a professional sportsman or a desk." "This is about 80% of our lifestyle."

Former Olympic athletes believe that there should be no focus on "Olympic body" control, not calories. In addition to the obvious - fruits, vegetables, slim protein and brown rice and slow carbohydrate like sweet potatoes - welfare also recommended you to see the sugar content of the foods eaten.

Bennett said, "People press [about the calorie content of protein], but their sugar should be pressed." Sugar contains high-calorie numbers but it is rapidly fat. And if you do not waste sugar while working, you're going to weight. "

Continuous

4. Frequently, eat with protein and carbohydrate mixture at each meal.
It requires a steady supply of energy to your body to work with maximum efficiency. Frequently increase the metabolism of your body, which means it will burn more calories.

Olympic athlete consumes five to six foods a day, with protein in each, increasing muscle mass and maintaining maximum efficiency. So plan to eat small meals, ideally between two and one and a half to three hours.

Bennet explains, "You want to keep your body so skillfully that whatever you are using turns into energy and your body does not store anything."

Star Shot-Putter and twice Olympic silver medalist Adam Nelson, who is competing in Beijing, he followed this advice religiously. To maintain his muscled physique, Nelson consumes protein every three hours - 300 grams per day.

A common day for him is six to eight eggs, a cup or two berries, and 6:30 AM with coffee. Starts. At 9:30 on the night he will get an apple and protein jolt. For lunch, he would eat a turkey sandwich with spinach with a glass of milk and green and red pepper.

Continuous
For lunch, Nelson will jump from the night. Then, for dinner, he often spent 2 pounds of salad with grilled vegetables and one cup of rice. Before bed, she still shocked another protein.

Of course, if you are not a world-class athlete for training, you should not follow Nesason's diet. But the idea of eating every few hours - with a mixture of proteins and carbs in each meal - is an important one.

5. See the mirror, not the scale.
Bennett says that even if your goal is to lose weight, regulators are not able to reduce the fat of the healthier body and increase the harmful muscular mass, not a specific number on the scale.

When its record-set competition in Sydney is Soviet, the 5-foot 6-inch swim has 18% of body fat between 120 and 125 pounds. Now, she weighs between 135 and 138 pounds, but her body fat is down 12%.

Continuous
"If your clothes fit and you like what you see in the mirror, what does the scale say?" She asked. "It's like age, you can be 45 but feel 30. Age and weight are the numbers that we have become obsessed, but that does not mean healthy."

Instead of weighing, Bennet advises you to measure every two weeks and check your body fat during the month, which will actually provide a yardstick for the fat you're losing.

6. Drink plenty of water.
The body consists of 60% water, which means it requires a regular supply to survive. According to the National Academy of Sports Medicine (NASM), even 2% of body weight will affect a fluid loss profile and reduce performance.

Each person needs to change the amount of water-based on the underlying medical conditions, physical activity levels, and the environment, depending on many factors. The Institute of Medicine generally recommends 91-degree water (drinking and food) and 125-oz for men per day for women. Most of the water we use comes from drinking, but about 20% comes from food. Excessive water can be harmful.

Continuous
7. Easily in new exercises.
If you are going from a cyclist to a runner or a cyclist runner you can be quite fit, but your muscle or skeletal system may not be ready for new sports.

So first it is easy, and do not overdo it.

8. Your activity is okay, but the weight includes the room.
Olympic athletes spend a lot of time in their initial activities (run a bike driver, a runner will run), but for most people, decrease annoyance due to change of activity and use different muscles that do not otherwise work.

Also, Kalyan says energy and energy - which come from resistance training - are important elements of a game. Working with weight reduces the loss of muscle mass which often happens with growth. Even men of the 70s and 80s have created chaos in a relatively basic energy-training program.

Also, NASM reported that research shows no difference between those who train three times a week for training five times a week. So you do not have to train like an Olympian in the weight room. Take a little further away.

Continuous
9. Train regularly and consistently.
"Training is more intense, more you're going to reach your potential," says Colleen. "You can not find Olympic athletes who are not very trained, they do not roam the bed and win 100 meters sprint or 50 freestyle", they spend hours and hours of all kinds of training.

Of course, people react differently and in different ways, which means that welfare does not hesitate to tell how much training is actually needed in the shape. Another factor is how a program is designed. If you really want to get in shape, then it's safe to say that three workouts can go a long way in the day. But something that is better than working with remote.

10. Consider hiring a personal trainer.
According to the American College of Sports Medicine (ACSM), personal training was the seventh most important trend in 2007, the third most important in 2008.

There's a reason for that, Bennet said. In addition to an individually designed program, a personal trainer provides accountability.

Continuous
the results. After a while, you adjust the expense and it becomes part of your lifestyle."

If you can not afford a coach, then find out someone dedicated to being healthy and train you together. "Even personal trainers need a workout partner for accountability," he says. "It helps someone push you in there."

Above all, say, experts, enjoy the journey. And do not forget to indulge. Finally, even the Olympic athlete Nelson Dairy Queen enjoys occasional trips. His favorite? Oreo Membrane