There are dietary fats that besides being absolutely essential for the body to function properly, have the particularity to accelerate the process of burning body fat and strengthen the anabolic hormones.
You have certainly heard of the omega 3 fatty acid, a type of fat vital for the proper functioning of the body and has many functions , including active metabolic rate , which means that the body can burn calories more efficiently during 24 hours a day , but those good fats also promote the production of anabolic hormones , such as testosterone , whose basic structure is cholesterol.
So it is important to eliminate any source of saturated fat , such as animal , sausages , butter and cheese , preserves and fatty meats , etc. , but leave a gap to incorporate some foods that provide essential fatty acids, such as vegetable oils olive , rapeseed or flaxseed , fatty fish like salmon , sardines , mackerel , herring, and some avocado and nuts, such as peanuts, walnuts , almonds , hazelnuts, etc. .
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I do not know because people you train hard and heavy to build muscle mass and when the time you defined comes passing train with light weights , like aerobics it were , that is used very little weight , do many series and many repetitions .
That's a mistake that costs them lose muscle , and slowing the rate of removal of fat . Heavy training induces growth of muscle mass, which goes against the body to use muscle as an energy source , and seeking to destroy amino acids into glucose . Is on , it showed that the increase in the ratio of lean body mass , or muscle, raises metabolic rate causing a higher calorie intake , or what is the same burn more body fat and prevents it from forming.
Moreover, apart from owning a higher rate of lean mass increases the metabolic rate 24 hours a day, even in the resting phase , we must also consider that intense weight training raises the metabolic rate during the session and it remains so several hours later, before returning to normal.
In summary the hard and heavy weight training to build muscle also favorably impact on the elimination of fat, so even in the definition phase Dealers Used all possible weight.
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Muscle tension , amino acid levels in the blood, particularly leucine, as well as insulin , are key factors in the development of muscle tissue and metabolic pathways that activate signals inside of cells that promote protein synthesis in muscle and slow degradation , accelerating the remodeling and repair.
Some biochemical substances called ribosomal protein S6 kinase and objetibo rapamycin (mTOR ) are important communicating molecules that are sensitive to changes in energy status and determinants in protein synthesis . Function as biological programs to align the amino acids needed to produce new muscle tissue.
Researchers at the Medical Division of the University of Texas, USA , have concluded that weight training after administration of a high leucine supplement communicating activated protein molecules that promote protein synthesis and muscle growth .
Leucine is an essential branched principal called , BCAA amino acid and therefore the use of these is very positive for bodybuilders.
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Its deficiency produces bone changes , dental disorders and metabolic disorders. Its excess leads to weakness, fatigue, headache , nausea , etc. . Besides the lack of vitamin D leads to other symptoms such as irritability , muscle aches , inability to sleep or stomach problems.
New scientific studies have shown it can help protect the body from other conditions such as cancer , type I and II diabetes , kidney disease , heart disease and high blood pressure.
The sun, an undisputed ally of vitamin D should be taken in moderation , sun exposure between 15 to 20 minutes is recommended. 3 to 4 times a week , depending on where you live. The sun should be given directly on face, arms , legs and back , free clothing , sunscreen and sunglasses, because it is also very important to the effect of sunlight received through the eye.
Sun exposure should be outdoors, as through a window, on cloudy days or in the shade does not generate sufficient and necessary amount of vitamin D.
- Foods and Vitamin D
- Related to the foods that naturally contain vitamin D are :
Oily fish , especially salmon.
Canned tuna and sardines .
Fish oil.
Eggs.
Cheese .
Butter .
Milk fortified with vitamin D.
Breakfast cereals .
Who is at risk for vitamin D deficiency ?
Elderly person .
Obese people.
People with dark skin.
People with limited exposure to sunlight .
People who have difficulty absorbing fat diet .
People taking drugs called glucocorticoids.
Terms of sun exposure : altitude and air pollution
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Theoretical justification of creatine supplementation .
During short and explosive type , a biochemical reaction that forms the adenosine triphosphate ( ATP ) that is determined by the amount of creatine phosphate which has been stored in the muscle occurs . When reserves of creatine phosphate (CP ) start to run low, the performance deteriorates rapidly due to the inability to resynthesize ATP at the required pace.
Thus, creatine supplementation increases the total amount of creatine in muscle and PC content . Increasing the availability of PC ATP levels increase during intense exercise and the rate at which ATP is resynthesized after exercise of high intensity and short duration accelerates.
Composition of creatine supplements .
Creatine supplements can be found in your presentation, in several ways:
Pure creatine monohydrate .
Creatine monohydrate with simple sugars ( glucose, dextrose, etc . )
Creatine Monohydrate with fast sugars and lipoic acid.
Creatine monohydrate added to protein / carbohydrate .
Positive effects after taking creatine :
Increases total creatine in muscle by 10-20 %.
Increases in total PC muscle by 20-40 %.
Accelerates the rate at which ATP is resynthesized after high intensity exercise :
- Efforts explosives .
- High intensity exercises .
- Repetitive exercises maximum or submaximal exercise .
Increases anaerobic threshold and maximum oxygen consumption ( body's ability to transport oxygen to the muscles at submaximal and maximal efforts ) .
Glucose intake with creatine increases the concentration of insulin ( anabolic hormone ) which counteracts cortisol ( catabolic hormone ) .
Although no toxicity should not be consumed in huge quantities. Before training (20-30 ` ) on an empty stomach , the recommended dose is:
Loading Phase : 20-25 gr / day ( in divided doses ) for 7 days.
Maintenance phase: 10 g / day in divided doses ) for 60 days.
Break phase: 30 days without drinking.
There are cases that taking creatine does not produce improvements in athletic performance .
When less than 20 g / day for 5 days ingested or when 2-3 g / day ingested during training ( with or without a loading phase ) .
In less than 5 weeks of usage periods.
When the recovery time is too long or short between sets.
In aerobics.
Effects of creatine intake on body composition .
Increases total muscle mass
- Retains fluids ( causing an increase in total weight).
- Increase the amount and quality of training.
- Increases protein synthesis promoting strength gains .
Side effects due to the intake of creatine.
Weight gain caused by water retention .
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Tea makes us good mood. Promotes wellness, vitality and care is also a good elixir of beauty. Tea not only seduces the senses . If delves into his secret, will reveal all the forces must operate .
Tea not only heats the inside, helps you forget the time and help you relax. Tea contains various contents of much medicinal value : essential oils, tanning agents and bitter and bioactive substances. These agents are in each tea in a special and natural composition, compose your special energy.
If you drink tea regularly will help to maintain health. Tea strengthens inter alia defenses , helps disinfect, stimulates metabolism, eliminates fatigue and seeks a pink and smooth.
Then they let the different types of tea and their properties :
Green teaThe black tea
Scientific studies have shown the healing power of tea (2 or 3 cups a day). Green tea contains caffeine but unlike coffee that is attached to tanning substances and slowly distributed throughout the body. So stimulating reaction lasts longer, this type of caffeine increases metabolism, blood flow to the brain , concentration and learning ability , relieves physical and mental fatigue , regular use of green tea helps in the sense of anguish , as against stress and depression.
Acidic and tanning substances not only provide green tea its distinctive aroma, acidic substances activate digestion and metabolism, and tanning substances produce a calming effect on the stomach and intestines.
Green tea contains vital vitamins such as vitamin C and beta- carotene , both vitamins are antioxidants and neutralize free radicals. Green tea , therefore , has a protective effect being a good ally in cancer prevention . EGCG ( epigallocatechin gallate ) is a vegetable substance , together with other substances , can stop the growth of cancer cells in the stomach , liver and skin .
Besides , EGCG hinders blood coagulation thus preventing cardiovascular diseases.
It is a natural diuretic , it stimulates the elimination of toxins from the body and prevents fluid retention .
Consumed in excess in any of its forms can be toxic (liver , kidney, high blood pressure) . If iron deficiency anemia should be consumed within such earlier or later , a mealtime to prevent tannins interfere with the absorption of iron.
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The black tea is a variety that is more oxidized , has a stronger flavor and contains more protein .
The catechins and polyphenols it contains , provide antioxidant benefits act against free radicals, helping to reduce the risk of diseases such as cardiovascular , degenerative and even as prevention of cancers . ( 3-4 cups per day )
It has an astringent effect, being beneficial for diarrhea , since it has tannins , but we must keep in mind that these can cause digestive problems for constipation , irritable colon or stomach problems.
It has a diuretic effect , so it is indicated in diets, but their abuse , loss produce lots of electrolytes, which if not compensated with diet, can cause cramps.
As a stimulant drink, helps to improve alertness , learning and memory.
Should exercise caution in the consumption of black tea : children , people with nerves and anxiety or sleep disorders
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In this post I have a list of foods that provide hydrocarbon 10 gr. carbohydrate .
Foods are in clean weight and oil , or the edible portion of food (no shell, no eggs, etc).
1. Cereals and cereal
10 gr. puffed rice , toasted corn flakes , puffed wheat
15 gr. rice , pasta , breakfast cereals , semolina , corn, maize and wheat flour , type Mary crackers, tapioca
20 gr . white / brown bread , sliced bread , toast .
50 gr. sweet corn
2. pulses
20 gr . chickpeas , beans (white , pinto ... ) , dry peas , lentils
30 gr. of soybeans
3. tubers
50 gr. potato and sweet potato
4. fruits
10 gr. of dates and raisins
20 gr . dried figs
30 gr. prune
70 gr. figs , plums and nectarines
80 gr. Persimmon , cherries, custard apple, banana and grapes
100 gr. apricot , prune , kiwi , mango , apple and pears
120 gr. raspberry and peach
150 gr. Strawberry , Granada, guava, tangerine, orange , persimmons and pineapple
275 gr . melon
325 gr. papaya
425 gr. watermelon .
5. vegetables
55 gr. fresh pea
100 gr. onion and frozen peas
120 gr. spring onion , Brussels sprouts and beans
140 gr . leek and carrot
200 gr. squash , green beans and turnips
225 gr. chard , kale and cabbage
250 gr. mushroom , mushrooms , endive , escarole
280 gr , thistle , canned asparagus and peppers
325 gr. watercress , cauliflower and spinach frozen
350 gr. artichoke
375 gr. eggplant and radishes
400 gr. celery
450 gr. asparagus and tomatoes
525 gr. cucumber
625 gr. spinach
720 gr. lettuce
6. Refined carbohydrates
6.1. Canned
10 gr. Jelly , jam and honey
20 gr . quince and fruit paste
30 gr. sugar jelly
45 gr . peach or pineapple salad in syrup
6.2. juices
50 ml . grapefruit
65 ml . peach and grape
80 ml . apple and pineapple
100 ml . orange
250 ml . tomato juice
6.3. Sugar, scones and pastries
10 gr. sugar
15 gr of buns , shaped pastry , cake , croissant , donut , muffins , crackers , chocolates, sweetened cocoa powder , dark chocolate , tea biscuits , apple pie
20 gr . Fill bread chocolate, cheesecake, cakes, pastries , candies , and marzipan
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Well, if you need a boost to go this route, we tell you who recently discovered through a study done in the United States, at Mayo Clinic, the woman has one chance in three of developing cancer , although 65 % of these diseases can be prevented if we took a healthy lifestyle .
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To achieve this lifestyle is necessary to consider health in a comprehensive way , as this will enjoy a fuller life. To this end , we present a pattern of behavior and health tips that provide a better quality to our existence. Follow them and you will see the changes.
1 - Leading an active life
A sedentary lifestyle only brings inconvenience to our body , so we are looking how to perform exercises at home or you play sports outside.
If not possible, go for a walk at least half an hour a day. Remember that your heart is a muscle that needs exercise to stay healthy , like the rest of the muscles in your body.
The exercises , especially aerobic , help you stay healthy, strong and reduce stress, lose weight , prevent disease and , of course, live longer.
2 - Monitor food
It is not becoming obsessive with the theme and made counting calories all day , but have the awareness to go into choosing the best food market in order to enjoy better health.
Find the way to lead a balanced diet that does not neglect any necessary food for your body , ie , including vegetables, fruits , poultry , vegetables, fiber and plenty of fluids.
3 - Reduce intake of saturated fats
At this point it must be clear that there is much less to remove , but not have them everyday consumer .
I mean , you can eat a pizza or junk food once a week or every ten days, but the rest of the time seeks to include healthier foods to your diet .
In addition , experts advise harness the cooking broth containing nutrients that flow of food to be cooked , and use a lid to bake them to recover condensate , steam rich in nutrients . It is best to cook steamed vegetables to boil .
4 - Eat more fruits and vegetables
This item no more science. We all know the benefits of fruits and vegetables and healthy they are. We deliver a host of vitamins and minerals, plus fiber rich , ideal for maintaining normal digestion .
5 - Prefer whole grains and good fats
Eat well in every way, always with more fruits, vegetables , grains, lean meats , keeping the limit calories and saturated fats and observing the size of the portions you serve .
6 - No smoking
The snuff is the most common form of drug abuse and the cause of death most preventable , according to studies done in the United States.
Smoking can cause heart attacks , stroke , emphysema , chronic bronchitis and cancers of the lung , larynx , mouth , esophagus , bladder , pancreas and cervix . Not for nothing is that each year more than 440,000 people die from diseases caused by the use of snuff .
7 - Maintain a healthy weight
They have conducted research that has shown that excess weight is a serious health problem for many people, and that increases your risk of developing serious diseases, including heart , stroke , diabetes , cancer and high blood pressure .
Low weight, on the other hand , is directly related to heart problems , low resistance to infections , chronic fatigue , anemia , depression and other diseases.
These diseases are preventable if a balanced diet and weight carried , ie , if a normal and balanced level remains controlled. To do this, it is best to change habits, including eating and physical activity. This makes it possible to maintain a healthy weight for life .
Optimal nutrition plays an essential to maximize athletic performance and physical role, because if we talk about bodybuilders or fitness enthusiasts, food becomes more important if possible, because in addition to seeking maximum physical performance, these athletes pursue change your body composition to achieve maximum muscle development in lower coefficient of fat.
Carbohydrates are nutrients that provide energy to the body and help to fill glycogen stores, promoting muscle hypertrophy.
When you revisions these recipes will have to take into account the following points:
Each recipe includes nutritional values.
Please note the total caloric intake.
All the ingredients are very healthy.
Rice with cod, peas and truffle
Rice with prawns and squid
Rice with red mullet
Ingredients (4 person):240gr . Rice pump150gr . fresh peas80gr . boiled codfishGarlic oil2 chopped shallotsChive oilChopped chives8gr . truffle
For the broth :One pea podFennel , celery , onion , garlic and parsleySpines of fresh cod500 ml of water cooking cod gut
Preparation:Saute rice, shallots and truffle cut into thin slices in a pan with a little oil and garlic. In addition , prepare the broth with all the ingredients and cook over low heat for 1 hour. When ready , add it to the pan in batches so that the rice is creamier . At the end , add the cod and peas. Remove . Add the chopped chives , a pinch of salt and truffle slices on top.
Nutritional information ( per person):Kcal : 760Proteins: 22gr .Carbohydrates: 128gr .Fat: 13gr .
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Ingredients (4 person):
240gr . Rice pump
12 fresh prawns
2 medium squid
1 head of rape
1 red pepper, 2 onions , 6 tomatoes 1 celery
1 leek , 1 carrot , 4 green asparagus,
1 artichoke, 1 bay leaf
1 small glass of white wine
Sugar, paprika, olive oil and salt
Preparation:
For the sauce , a fine mince the onions and add to a pan with a dash of oil. When browned , add three tomatoes ( previously blanched , peeled , and cut into small pieces without seeds) . Take a pinch of salt , one of sugar and bay leaf. Fry everything and adds the two pieces of squid cut into small dice. Add the chopped pepper . Monkfish boil with water and salt , when boiling broth keep a while, adds two peeled and chopped tomatoes , a pinch of paprika and a little white wine.
In a skillet brown the second onion , leek , celery and carrot. Reserve. Then . do the same with the asparagus and artichoke . Once fried , add the rice and stir slightly. Add a little stock ( go adding that as the former is absorbed ) and sofrito .
To make the garnish: brand oil in a pan with the heads and tails of the previously peeled prawns.
Nutritional information ( per person):
Kcal : 550
Proteins: 38gr .
Carbohydrates: 71gr .
Fat: 12gr .
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Ingredients (4 person):
240gr . Rice pump
150gr . fresh peas
80gr . boiled codfish
Garlic oil
2 chopped shallots
Chive oil
Chopped chives
8gr . truffle
For the broth :
One pea pod
Fennel , celery , onion , garlic and parsley
Spines of fresh cod
500 ml of water cooking cod gut
Preparation:
Saute rice, shallots and truffle cut into thin slices in a pan with a little oil and garlic. In addition , prepare the broth with all the ingredients and cook over low heat for 1 hour. When ready , add it to the pan in batches so that the rice is creamier . At the end , add the cod and peas. Remove . Add the chopped chives , a pinch of salt and truffle slices on top.
Nutritional information ( per person):
Kcal : 760
Proteins: 22gr .
Carbohydrates: 128gr .
Fat: 13gr .
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For many years researchers have been left impressed by the numerous applications of amino acid supplementation . These are the building blocks of protein synthesis to achieve greater muscle mass.
Glutamine can be synthesized in the body through other amino acids such as glutamic acid , valine or isoleucine . Most of the glutamine containing protein sources , but some athletes say that need additional supplementation .
features:
It is a non - essential but very important in case of intense workouts , stress, illness , etc. amino acid.
Constitutes 60 % of the deposits of free amino acids in skeletal muscle.
Synthesize other non- essential amino acid, mucopolysaccharides and nucleotides.
It is found mainly in milk , meat, peanut, almond , soy, beans and turkey.
functions:
Anti Catabolic effect : muscular prevents loss of mass.Promotes protein synthesis : increased lean muscle mass .
Enhances the immune system.
It is an important brain fuel .
Relieves the catabolic effects of glucocorticoid use in case of injury .
It can be converted to glucose without insulin plasma levels are altered.
Contributes to glycogen recovery after training .
Help with post- traumatic recovery : involved in wound healing .
How to use:
Should preferably be taken before training on an empty stomach.
The recommended dose is 50mgr./día/kilogramo body weight.
It is usually recommended along with taurine and creatine.
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