Advanced Training Essentials Eliminate water retention - part 2 3. Limit sodium consumption Commonly found in rock salt, the chemical element sodium plays an important role in maintaining the fluid balance of our cells; for the proper functioning of our cells we need between 2000 and 2500mg of sodium per day, which it not hard to achieve given it is included naturally in many of the foods we consume and added in abundance to other less healthful nutrient options. However, because any excess sodium is held in our skin cells where it attracts water, the more we consume beyond the above recommended allotment, the greater our chances are of experiencing excessive water retention. As your contest (or shoot) approaches, gradually eliminate added sodium (which can also be found in most condiments and sauces) from your diet. Sodium manipulation can, however, be used to the more advanced-competitor’s advantage. For 10-2 days out from a contest, salt all meals. Doing this will help some sodium and water to be excreted from under the skin, though a thin layer of water will remain. To transfer all subcutaneous water to our muscle cells, to create greater fullness, all dietary sodium must be completely eliminated during the final two days (as well as regular salt, this includes egg whites, protein shakes, sauces and other condiments so check all labels to ensure no sodium passes your lips). Supporting the sodium manipulation process is water loading/depletion where, from days 10-2, water intake is increased by 1-2 liters (if you consume two liters per day on average, drink 4-5 liters); halve this amount two days out and on the day of the contest, drink around 500mls, total. By loading, then depleting (but not entirely cutting), your water intake you can trick your body into sucking any remaining fluid from beneath your skin and into your muscles. Experiment with this process 2-3 weeks out from your show to see how this approach works for you. 4. Sweat it out In conjunction with optimal water consumption we may also sweat to get tight and hard. Whether through intensive cardio, weight training, or time in the sauna, stored water, salt and ions are excreted whenever we sweat. Though we refer to it as water retention, a great deal of the puffiness associated with subcutaneous water storage is due to sodium ions trapped directly under the skin. Sweating forces these ions out first (which is why our sweat initially tastes salty) and accompanying them will be the excess water. Once our sweat begins to lose its salty taste we will know that the depletion of water retention is occurring. Be sure to consume plenty of water while sweating out the excess to stay well hydrated, and take a multi mineral supplement to replace any lost electrolytes excreted through sweat. About the author David Robson is a specialist health and fitness writer who has written professionally for such publications as Muscle & Fitness magazine, FLEX, bodybuilding, New Zealand Fitness, Inside Fitness, ALLMAX Nutrition, and Status Fitness magazine. As Founder and Managing Director of the New Zealand Wheelchair Body Building Federation (NZWBBF), Fit Futures Charitable Trust (both not for profit organisations set up to provide sporting and exercise options for people with physical disabilities), and Advanced Personal Training, David also doubles as a trainer, health and fitness educator and mentor to both established elite athletes and novice trainees alike. A competitive bodybuilder, David believes in leading by example.
Posted on: Mon, 22 Sep 2014 21:09:40 +0000
Trending Topics
Recently Viewed Topics
© 2015