Eating few times a day

When you are ready to get rid of fat regardless everything is valid , such as eating fewer times a day .
This error is enormous, because doing so is telling the body to preserve at any cost put your fat and burn muscle.

Numerous studies have shown that when the body goes many hours without food , starts the survival mechanism that preserves uncompromising stored fat, which is what sustains life , and instead the body sacrifices muscle tissue as energy source.

You have to do just the opposite , eating many times a day and in small quantities , so first because you are sending the message to the body that food is plentiful and therefore no need to preserve the fat. Another good reason is that every time we eat there is an expense that is called dynamic that comes from simply eating , ie the act of eating and digesting food also burns calories , so if the same volume of food as repartís in several occasions , energy expenditure will be higher.

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Things you should not do

11) Find the muscular congestion : congestion try to feel a deep muscle in the area you work before to conclude that muscle training . The muscle should be very congested before moving to another group.

  12 ) Set some goals : try to mark you goals like getting an inch over arm circumference in a month, or add 5 kilos more to " bench " at a given time .

  13 ) Eat 5 times a day to gain muscle weight you need to eat more, but is much more practical and beneficial to add a couple more meals a day to pile more food on your plate , in 3 meals.

  14 ) No sobreenternes : if you train with great intensity all the time your progress will stop. Train , but do not exhaust yourself . The intensity is necessary for growth , but it can not be maximum in each set of each exercise .

  15 ) Outdoor Oxygen : even if you think that is not related to bodybuilding , it is important to get every day a good dose of pure oxygen and for that nothing beats a leisurely stroll outdoors.

  16 ) Keep your enthusiasm high : if you feel your enthusiasm declines, then it's time to stoke the fire . Lee fitness blog like ours , magazines , go to competitions , etc. .

  17 ) Maintain high intake of vitamins and minerals : take one tablet a good multivitamin a day with a meal. That will ensure you do not miss any lack of vital nutrients . You need vitamin C , E and B complex, calcium and potassium also due to intense physical exercise.

  18 ) Sleep at least 8 hours . : Muscles grow while you rest . Do not think you can develop a good muscular body if you do not get enough sleep .

  19 ) Do not junk food atiborres : all heavily processed foods : sweets, chocholate , cookies , soft drink and soda , pizza and other quick cooking foods are not the most suitable for your diet .

  20 ) Do not skip breakfast : the most important meal of the day probably because breakfast when your body can take without food for about 10 hours or more . So you can never progress. Eat breakfast with plenty of protein and carbohydrates every day.

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10 health reasons to eat strawberries

If you are not already a fan of strawberries, you should become. Not only are they juicy, summery and delicious, they are also in all respects a remarkable food. Full of nutrients and antioxidants (such as vitamin C), strawberry offers a wide range of health benefits, some of which may surprise you. (Protection against wrinkles Yes, of course!) Here are 10 reasons to put more strawberries to your menu.

They increase immunity
"Strawberries are an excellent source of vitamin C," says dietician allowed Madeleine Edwards, based in Toronto. Most mammals, except humans, have the ability to naturally produce vitamin C, which is why it is so important for us to take daily. "One serving of strawberries contains 51.5 mg of vitamin C, about half of your daily needs, says Madeleine Edwards. Double portion and a cup of strawberries, you fill all of your needs. "We know that vitamin C boosts immunity while being a powerful antioxidant that works fast. A study from UCLA (University of California at Los Angeles) conducted in 2010 revealed that the antioxidant power of the cutter becomes "bioavailable" or ready to act in the blood after they ate only a few weeks.

They promote healthy eyes
The antioxidant properties of strawberries can also help prevent the formation of cataracts, progressive clouding of the lens of the eye, which can lead to blindness in old age. Our eyes require vitamin C to protect against exposure to free radicals from the sun's UV rays that can damage the lens proteins. It also plays an important role in strengthening the cornea and the retina of the eye. Although high doses of vitamin C can increase the risk of cataracts in women over 65 years, researchers at the Karolinska Institutet in Stockholm note that this risk is due to the vitamin C obtained from supplements, and not provided with fruits and vegetables.

They help fight cancer
Vitamin C is an antioxidant that can help prevent cancer because the immune system, when healthy, is the best defense of the organism. A phytochemical component, ellagic acid, also present in strawberries-is another. "We found that ellagic acid has cancer and notably that of slowing the growth of cancer cells properties, says Madeleine Edwards. Strawberries contain other antioxidants such as lutein and zeaxanthin. Antioxidants are free radical scavengers which neutralize the potentially negative effects that these can have on our cells' effects, she adds. The term "free radical" refers to damaged cells that can weaken the cells around them trying to repair themselves, an activity that can lead to cellular abnormalities and even cancer.

They have wrinkle effects
Vitamin C contained strawberries is essential for the formation of collagen, supports the elasticity and resilience of skin substance. As aging is losing collagen, eat foods that contain vitamin C can we maintain a healthier skin and more youthful. But vitamin C is not the only natural wrinkle present in strawberries. Researchers at Hallym University in South Korea, found that ellagic acid prevented collagen destruction and inflammatory effect, two major factors in the development of wrinkles following sustained to UV-B exposure harmful dermally.

They fight against the bad cholesterol
According to the Foundation of heart disease, heart disease is a leading cause of death among Canadian women. However, strawberries contain a powerful stimulant of heart health. "Ellagic acid and flavonoids, phytochemicals, or elements have beneficial for heart health antioxidant, explains Madeleine Edwards. For example, they can neutralize the effects of low-density lipoprotein or LDL, the bad cholesterol blood that allows platelets to accumulate in the arteries. Another advantage is that they have an anti-inflammatory effect which is good for the heart. "

They reduce inflammation of the joints
Antioxidants and phytochemicals present in strawberries can help reduce joint inflammation, a possible source of arthritis and heart disease. A study by the Harvard School of Public Health found that women who eat 16 strawberries a week or more were 14 percent. 100 less likely to have high levels of C-reactive protein (CRP)-index of the presence of inflammation in the body.

They regulate blood pressure
Potassium is another nutrient that promotes heart health with a concentration of 134 mg per serving, strawberries are considered "average source" of potassium according to the Health Services of Alberta. Potassium can help regulate blood pressure and may even help lower blood pressure by acting as a buffer against the negative effects of sodium. Since their effect on reducing LDL, inflammation and hypertension, strawberries have a reputation of being one of the most heart-healthy fruits you can eat.

 
They are a source of fiber
The fibers are necessary for proper digestion and strawberries contain about 2 grams per serving. Among the problems resulting from a lack of fiber, there is constipation and diverticulitis, or inflammatory bowel disease, which affects about 50 percent. 100 people over 60 years. The fibers can also help fight type 2 diabetes. "Fiber helps slow the absorption of sugars (such as glucose) in the blood, says Madeleine Edwards. That's why adults with diabetes can eat strawberries-in moderation. "

They help maintain a healthy weight
Maintaining a healthy weight is one of the best defenses against type 2 diabetes and heart disease, not to mention well-being. "In the strawberries, there are few calories (about 28 per serving), no lipid and low in sodium and sugar, says Madeleine Edwards. They contain natural sugars, but their total sugar content is low enough, or 4 g per serving, and total carbohydrate content is less than what is found in a half-slice of bread. Triple your portion to 1.5 cup: you'll get a taste of less than 100 calories, and much better for health than prepackaged snacks to 100 calories! "

What should you eat before exercise?

Best dishes before exercise
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. Prepare meals pre-performance exercises are very important because they will help you in performing exercises efficiently and get the best benefit from the exercises also prevent those diets low blood sugar, leading to feel headache and fatigue, so we chose you the best meals you can eat before the performance your exercise sports radios.

Bananas
The banana panels natural energy where filled with banana carbohydrates are easy to digest and potassium, which helps maintain the functions of the nerves and muscles, so eating a banana medium will maintain the level of your diet is high, as is advised to eat bananas to exercises morning where you can eat a banana medium with half a cup of yogurt and wait half an hour before heading to the gym.
Oats
Filled with oat fiber, which means that it will launch carbohydrates into the bloodstream gradually as you can to save your energy level during exercise, oatmeal also contains vitamin B, which helps in the conversion of carbohydrates into energy, just drink a cup of oatmeal before beginning your exercise half an hour.

Bread flour
A piece of bread made from flour is a good source of carbohydrates as you can put some jam or honey to get more energy or poached eggs for protein, and if you at lunch time you can work Sandwich bread flour and some slices of chicken meat so that has got 30 grams of carbohydrates and 15 to 20 grams of protein.

Fruit Juices
Containing fruit juices on the high level of carbohydrates and protein are also easily consumed a quick digestion, try mixing half a cup of yogurt low fat with half a cup of fruit and a glass of fruit juice, and reminds experts that people prefer to ignore fruits and foods many carbohydrates and get protein and that needs to be great time to shift to energy during exercise unlike carbohydrate fruit which is fast becoming, protein is used to prevent muscle damage.

What should be avoided?
If you do not intend followers that list, it is important to keep in mind to avoid fatty foods before exercise because fat is not digested quickly and that makes you feel Baltkhmh, lethargy and abdominal cramps, although carbohydrates useful but you should avoid obtained from sweets, they lead to feeling Card sudden end Banayark during exercise, and should not be eating a lot before exercise as this will indigestion, drowsiness, nausea and vomiting.

8 reasons to eat avocado

This pear-shaped fruit, also known as the "alligator pear" grow on the tree, which is native to Central Mexico. Avocados provide nearly 20 essential nutrients, including vitamin E there, potassium, fiber, folic acid, and B vitamins, zinc and many others. Despite being high in fat, avocados are one of the most useful fruit you can eat.

Here are 8 benefits they will get from eating avocados:

1. Has anti-inflammatory properties

It also has minerals such as zinc, manganese and selenum, and omega-3 fatty acids. This makes anti-inflammatory fruit that is extremely helpful in reducing the risk of inflammatory and degenerative disorders.
2. Heart health benefits

And is linked to the high level of homocysteine ​​with an increased risk of heart disease. Avocado contains folic acid and vitamin B6, which are known to regulate the levels of homocysteine. And vitamin E and monounsaturated fats, and glutathione in avocado are also great to keep a healthy heart.


3. Reduce high blood pressure

Because of the high proportion of potassium has, can help reduce the avocado hypertension.

4. Lower cholesterol levels

Beta-sitosterol is a compound that has been shown to lower cholesterol levels and it is found in avocados. In one study, exposure 45 volunteers to lower average cholesterol by 17% after eating this fruit for one week only.

5. Better nutrient absorption

Research has found that absorption of some nutrients better when eaten with avocado. This is the case with the plant nutrients that dissolve in fat that require accommodate the specific combination and the amount of dietary fat.

6. Balance hormone levels

Some fat is necessary for the metabolism of fat and fat breakdown, as well as for the production of the hormone. Essential fatty acids (omega-3 and omega-6) in their membership benefit us in many ways, and one of these ways is the production of hormones; steroid hormones in the first place, such as testosterone, estrogen, progesterone and cortisol. Avocados high in fat, and yes those are the "good" fat.

7. Control blood sugar

Good can (monounsaturated) fats in avocados that we mentioned above help keep blood sugar in check by improving insulin sensitivity. Another benefit is the presence of high-fiber food that increase from time to digest carbohydrates.

8. Help your body fight free radicals

Being rich in antioxidants, avocados helps the body fight free radicals and prevent the symptoms of aging. Glutathione in May avocado enhances the immune system and slows down the aging process, and encourages a healthy nervous system.