Smoking and consumption of alcohol - is bad habits that are especially dangerous for those who are engaged in professional or amateur sports, primarily because lower motivation and cause a desire to stop training. Unfortunately, immediately abandon these bad habits (especially perennial) is very difficult, as it leads to numerous violations of metabolism in the body.
Men who regularly consume alcohol, a sharp decrease in the amount of consumed alcohol causes a decrease in HDL-cholesterol (high-density lipoprotein) and anomalous drop in systolic blood pressure, while reducing consumption of nicotine leads to a sharp increase in blood sugar levels
Blood sugar - a very important indicator
Insulin, triglycerides, increased waist circumference and body mass index.
Women smokers HDL-cholesterol, waist circumference and body mass index also increased when they quit smoking. As shown by this study, it is better not to start smoking than later to throw, because all metabolic changes in the body that entails a sharp denial of this habit can cause a variety of physiological and hormonal disorders (especially if it is a long-term habit ).
Effect of nicotine
Catering largely determines the ability of nicotine to influence the mechanisms of regulation of weight. As a result of prolonged exposure to nicotine in the body originate adaptive changes of the molecules of the central and peripheral nervous system that regulate feeding behavior and energy metabolism
Improves metabolism and losing weight without dieting
This is especially important for bodybuilders who want to build muscle and maintain muscle mass. It is known that nicotine reduces the body weight of smokers, and a sharp rejection of nicotine or smoking cessation may result in an increase in body weight. Nicotine withdrawal is accompanied by the increase of one of the main regulators of appetite - neuropeptide Y - and protein, agouti related protein in the hypothalamus, and lowering the concentration of metabolic uncoupling protein-3 in brown adipose tissue.
Neuropeptide Y (NPY - Neuropeptide Y) - a neuropeptide which most in the brain. This is the strongest appetite stimulant, regulating feeding behavior. Experiments were conducted in which the appetite rodents blocked by administration of antibodies or antisense RNA neutralizing neuropeptide Y. It is noted that leptin at least partially inhibits the synthesis of neuropeptide Y and its release in the hypothalamus.
Protein, agouti related protein:
Protein, agouti related protein (AGRR - Agouti-Related Protein) - an integral component of metabolic processes that regulate appetite and body weight fluctuations. Protein agouti-related protein, is located in the hypothalamus; men are overweight elevated levels of this protein.
Bodibiledry and muscle mass
Given the above, it can be concluded that the bodybuilder who wants to keep Muscle Building or lose weight, it will be difficult to quit smoking.
In extreme cases, you can refer to a specialized clinic, where on nicotine addiction is treated the same way as drug or alcohol. Recently, France has studied the effectiveness of your stay in the clinic, where the patient is gradually on the individual technique "shoot" with nicotine, for one year, taking into account factors contributing to a return to smoking after trying to quit.
In this prospective descriptive study involved smokers observed in the clinic for 1 year (in some cases over a little longer period). Persons with schizophrenia were excluded from the sample.
- Substituents slowly releases nicotine or bupropion, depending on the level of nicotine dependence.
- Cognitive-behavioral therapy is effective in any case, the treatment of nicotine addiction; patients with high levels of anxiety
Anxiety - how to distinguish normal from disease?
or depressive disorders as before to quit, taking a selective serotonin reuptake inhibitor.
The study confirmed the view of the effectiveness of specialized medical support for one year and to identify the main challenges faced during smoking cessation woman. To overcome these difficulties have yet to develop a specific approach. In general, the researchers found no other risk factors that may be due to the widespread use of selective serotonin reuptake inhibitor, or statistical limitations due to the number of participants.
Obviously, the bodybuilder - heavy smokers, cure nicotine addiction is much more difficult due to changes in metabolism, appetite and hormonal changes during smoking cessation.
- Choose a specific date when you smoke a last cigarette, if you can not stop now. This date may be through one, two, three, four weeks from now. Give yourself time for the moral training. You have to get used to the idea that you quit smoking. If possible, choose a time when you are coming, and other lifestyle changes, such as vacation or holiday. Or simply choose a time when stress levels
How to beat stress? Create an oasis
It will be minimal. Of course, life is unpredictable, but you can not expect a favorable moment for years, when, finally, your life will not be stress.
- Make a list of reasons why you want (or need) to quit. Always carry this list with me to view him as a desire to smoke. Also, make a list of reasons for why you like to smoke.
- Keep a record of when, where and why you smoke each cigarette. Keep a record for at least one week in advance to know when and why you want to smoke, and in the future you will be able to as much as possible to avoid such situations. Think in advance what you can replace smoking. Also think about how to explain his behavior to people with whom you usually smoke, especially if you feel the pressure from their side.
- Discard or distribute friends all cigarettes and tobacco products. Ventilate the room where you usually smoke, and remove all traces of this bad habit. Also, get rid of ashtrays and lighters, to nothing reminded about smoking and do not cause the desire to smoke.
- Tell all your friends and acquaintances that quit smoking. Ask them not to smoke in your presence and offering you cigarettes. Find other things to do besides smoking that you can deal with them. If you have some time to avoid fellow smokers, do it, but let them know the reason for your behavior. Remember: you have to think first about themselves and not about them.
- On the appointed day just quit smoking. For each day, week and month, when you have held and smoked a cigarette, reward yourself with some nice little things - buy a thing which had long dreamed of, treat yourself to a delicious meal or watch a new movie. Encouragement should motivate you to continue to refrain from smoking.
As you know, every relationship begins in the head. Food, alcohol, cigarettes and drugs as it leaves an invisible mark in our brain, but we can curb his nature and take control of their habits in order to achieve these goals, both in bodybuilding and in a broader context.
The key to success of bodybuilder - a rigid self-restraint, a complete control over their desires, aspirations and habits. Bodybuilders always have to watch carefully, not only for the fact that it enters the body, but also for what is going on in his head.
Besides the obvious complications that entails regular consumption of alcohol or smoking (bad breath, cancer, low levels of testosterone, a violation of the diet, and sports mode), there are other, less visible problems faced by bodybuilders, especially when quitting smoking .