Ideal diet for muscles

The power to increase volume

mentioned that if eating excess calories , the body makes new fat cells, which in turn are almost impossible to remove. If, once you have been overweight , chances are that you will have to fight this trend in the future too.

It is for this reason that the traditional method for gaining weight is not the best option , " eat everything and then dry mass" is a method of the past . If you want a dry embossed body fat , you must be careful with not only calories, but also with lots .

Cycles for increasing cycles to dry mass

There are two contrasting types of people who train : some fear increase its mass even in a gram of fat , they make lots walker and have great physical activity, which also leads to not increase their volume and muscle mass , which is what they really want.

The other contrasting type are people who eat any meal to increase the mass actually do not care what kind of weight ( fat or muscle ) . In general , these people also make a mistake , as burn fat without losing muscle mass gained is very difficult. 



Lose weight and increase volume while

Lose weight and build muscle mass are two different physiological processes , for various reasons they can not be performed simultaneously. By increasing muscle mass , you are also increasing the fatty tissues and fat burning muscle mass is lost .

If you want to increase your muscle volume , you must be prepared to slightly increase the amount of fat in the body. However, this does not mean that you will go up full kilograms of fat. Modern diets can minimize the increase in body fat. 
How fast muscles grow ?

Macdonald Leila ensures ( 1) that under ideal conditions the increase in muscle mass is 250 grams a week. Of course, this does not match the figures that promises huge advertising of foods and sports supplements , but these are 12 kg per year.

Increase over a quarter of a pound a week is only possible for people with special genetics. In general, if a person manages to gain weight again, this is due to fluid retention or increased body fat, not muscle .The strategy to increase " dry mass "

The first rule for building mass is to increase the normal amount of calories by about 20 %. Climbing the calories , you will increase the levels of fat , without increasing them, you can not give the body the material and energy to build muscles.

The second rule is to consume adequate protein and fat percentage . You should consume between 2.2 and 2.5 grams of protein per kg of muscles you have and 25% of daily calories should come from fat . The remaining calories should be derived from carbohydrates. 
The fitness model Marc Fitt : routine and sports supplements for an ideal body shape professionally .

The pre and post - workout nutrition

Macdonalds recommendations suggest : before exercise consume 15 grams of protein and 25-30 grams of carbs , after exercise consume 30 grams of protein and 1 gram of carbohydrates (per kilo of muscle). Naturally , the caloric value of sports supplements included in the daily amount .

An important note : if you do not follow the rule to increase the calories by 20 % , any sports supplement will be able to solve the problem. Neither the amino acids ( BCAA ) , or the protein cocktails may increase muscle mass if the body lacks energy.Choosing foods for muscles. 
Proteins ingested before and after exercise should be rapidly absorbed ( recommended cocktails powder , isolated proteins and gainer ) . The meat and eggs are absorbed many hours later, therefore, are not quick sources of protein pre and post workout .

Regarding carbohydrates and calories during the day , the main rule is variety. Combine different types of protein: beef, poultry, fish . Also eat different dishes and accompaniments : different wheat pasta , brown rice and vegetables.
The traditional method to increase muscle mass with increasing body fat is wrong , because once uploaded fat levels , you will have to fight with them for life. The ideal way to increase the dry mass method is raise the amount of calories by 20% and control nutrients.

Carnitine supplementation

Carnitine is a unique nutrient vitamin-like with a large number of applications such as:

provide energy
lose weight
Boost the immune system
Stimulate the mental faculties
Lower cholesterol, etc. .

It was discovered in the extract of the flesh of the musculature of mammals and is required for the biochemical function of muscle cells .

Features of carnitine:
It is not considered an essential nutrient because it can be synthesized in the body. In our body is in the heart , skeletal muscle, kidney, liver and brain. The organism synthesises carnitine from the amino acids lysine , methionine, vitamin C , iron, vitamin B3 and B6 .
It is found mainly in animal foods ( organ meats and red meats ) so deficiencies may occur in vegetarians ( vegetables and fruits do not contain the amino acids methionine and lysine ) .


 

Symptoms of carnitine deficiency:
Fat deposits in tissues
Fatty degeneration of heart tissue , liver and muscle
Fatigue and loss of vitality
Muscle atrophy and fatigue
Increased recovery time
Depression of the immune system
cardiovascular disorders
Reduction of protein synthesis

Functions of carnitine on athletic performance:

Should be taken before training.
Increases muscle performance: submaximal , maximal aerobic power , maximal oxygen consumption and production of energy in sprinters.
Promotes saving liver and muscle glycogen in exercise of long duration and high intensity.
Increases resistance preventing the appearance of "bumps " after 70-90 ' intake .
Less prone to injury and infection.
You get a shorter recovery time : reduces ammonium radicals produced by strenuous exercise , reduces the production of lactic acid, reduces the release of enzymes from stress and muscle pain.
To lose weight aerobic training plan : reduce lipid levels in the blood and other tissues .

How to use carnitine:
The recommended dose is 15-30mgr/día/kilogramo body weight 30 minutes before training and amino acid supplementation separate or protein shakes.
Doses above 3gr/día can produce diarrhea in susceptible individuals.
Some manufacturers recommend it together with vitamin C to prevent the onset of fatigue .


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Bananas fruit rich in carbohydrates and potassium

We know that the banana is not fattening, for its richness in potassium (396 mg/100 g. Foods) helps balance the body's water to counteract the sodium, thus favoring the elimination of liquid, this not only benefits the loss of weight, but is especially important in the treatment of hypertension, gout, rheumatic diseases.

 
It also promotes the recovery state of nervousness, depression and prevents muscle cramps, and in turn strengthens muscles and improves circulation.

The banana is a fruit turn rich in vitamin C and A, its rich vitamin C, combined with the input of phosphorus is ideal for mental strengthening.

It is a highly digestible fruit is useful in cases of lack of appetite, as it helps stimulate the appetite, and is useful in cases of anorexia nervosa.

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Tips for healthy living

All they tell you that you lead a better life , but do not know how to do or know the reasons to do so. Find here some tips that will help you achieve a healthy lifestyle.
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 .

Story continues below

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 .

Tips To Lose Weight

Goodbye to fat

You have beautiful align crunches and cardio workouts , your abs will still be hidden under the fat if the pizza and fries are the mainstay of your diet. If you want to lose weight , follow these 10 recommendations to clean up your diet.

Introduction to lose weight
Start with the basics: to lose fat , you must burn more calories than you consume , and that's all. To calculate the number of calories per day , first determine your BMR ( MB) : it is the caloric expenditure resulting from normal daily activities except exercise. Basal metabolism can be estimated with this calculation : the weight of the body multiplied by 25.3 .

Next, determine the number of calories you burn through sport in a typical day : a half- hour of weight training burns about 200 calories and half an hour of moderate - intensity cardio burns about 350 in high .

Add up your metabolism and caloric expenditure induced by exercise and keep your calorie intake below the value obtained . To calculate your caloric intake , you can help yourself to our table calories.

Spread your meals
Gone are the three classic daily meals ! Whatever the number of calories consumed each day , it is imperative to split equally between 5 to 6 small meals . Whenever you eat , the metabolism increases due to digestion and thermogenesis . On the other hand , by making smaller meals , you are sure not to overeat , if the excess calories will probably be stored as fat .

A cure vegetable

No, he is not eating fries while watching the football game , slumped on the couch. Vegetables are nutrient dense in other words, they provide optimal nutritional value associated with a minimum of calories. We are more satisfied and , therefore , less likely to eat all junk . Aim for five servings of vegetables per day.

think protein
For the metabolism is very active , it is important to lose fat and not muscle! Because muscle hypertrophy occurs through the amino acids supplied by the protein , it is essential to eat every day. Moreover, as the proteins degrade slowly in the intestine, they are effective against the tension of the stomach.

However, we will stick to lean protein sources such as chicken breast and turkey without the skin , tuna , salmon and lean steak. Warning: no abuse because excess protein can also promote fat gain .

The fibers against fats
If body fat has a nemesis, it is the fiber of 100% calorie-free , fiber absorbs water , and with leu volume effect , they create a feeling of " fullness " that helps curb appetite . The fibers also regulate insulin levels in the blood , which contributes an important factor in weight control . The best sources of fiber are its cereal products , legumes and oats . Try to consume 25-35 grams of fiber per day.

Good fats

Again, it is important to eat foods satiating effect when trying to eliminate fat. It is for this reason that a slimming diet must paradoxically include lipids. By cons , it is "healthy " fats, ie unsaturated present in extra virgin olive oil , oil seeds ( like almonds and cashews ), lawyers and soybeans.

Breakfast
Metabolism naturally slows down during sleep. The goal is to restart at the earliest, hence the importance of the first meal of the day. A high protein meal ( 20-40 g ) with complex carbohydrates (such as oats ) and fruit should do the trick . You can also add a cup of coffee to aid digestion .

Moderate sugars
We do not ask you to follow the fashion of the Dukan diet and avoided almost entirely carbohydrates. After all, the body and especially your muscles need to work! However, it should be consumed in moderation because they cause insulin secretion. As this hormone stimulates the appetite , we tend to eat more. In addition, the excess sugar is stored as fat. Try to halve your portions of carbohydrates: So half a bun, a half potato and half a plate of pasta instead of a full serving .

Also make sure that your simple sugars consumption should be limited exclusively to the post-workout meal .


More snacks
In any system that slips , the " suspects " are the same sugary sodas , candy , chips, etc. . If there is no harm in making a feast from time to time , it is imperative to replace these destructive foods with healthier alternatives: instead of sodas we drink water or diet drinks , a portion replace fried vegetables , and for dessert , choose fresh fruit cup ice or milkshakes .

Reduce calories gradually
As you know , to lose weight , it is necessary that the energy costs are higher than the input. For cons , the right approach is not to suddenly switch 4000 calories to 2000 calories.

A drastic reduction in calories may encourage the body to burn muscle for energy , resulting in a slower metabolism .

The goal must be to preserve the noble tissue ( muscle) and get rid of the unwanted ( fat) . An average person should not remove more than 300 calories per day in their diet .

Best fruits to amplify the muscle

There are lots of kinds of food that contain high levels of sugars,

But during the training you need a lot of nutrients

That are balanced in terms of nutritional value and low in sugar harmful,

The solution is a fruit, and there are a lot of types of fruit that is very friendly to those who want to amplify muscle and lose weight.

 Bananas
Banana fruits that contain carbohydrates, it is in the breakfast restores storage Djilakojin your muscles diet, which is also very useful to restock energy in the muscles, which is a great source of potassium, which reduces muscle contraction.


 

Cranberry
Lots of scientists that cranberries and addition of antioxidant Amadadat especially frozen it also is present in abundance in supermarkets, benefiting from the body is much to burn fat and produce the necessary calories for hours of training.

 Kiwi
When you ask any player to build muscles where you get the necessary vitamin C you say orange, but there are kiwi He has loads of large and antioxidants that help to burn fat during exercise and vitamin C necessary for the body.

 Apples
Bellows of studies have shown that apple peel contains Albrelik acid which increases the burning of fat as well as increased muscle blocks, with low levels of sugar, but the only drawback is that the more fruits that retain pesticide residues than other fruits.

Avocados
It fruit contain a large amount of protein and up to 13 g, according to Keira players build muscle, and also a large amount of fiber, which is the main source of fat heart unsaturated unilateral sense useful, you can drink it or eat it directly through the Authority.

 Watermelon
Watermelon is very important for the acids it contains, it is useful to build muscle and amplified because it improves blood flow and allow more food and stimulant to blood, which works to recovery, and also helps to relax the muscles in a very healthy way.

6 easy things you can do to lose weight

6 easy things you can do to lose weight

1. Cut calories and carbohydrates

Of reducing the amount of carbohydrates you consume and replace this amount with fibrous vegetables and fruits will do yourself a big favor and start losing weight in no time. You do not have to cut carbs completely from your diet, and after all your body and brain need it in order to function correctly. Try to consume half of which typically consume carbohydrates in spite of the replacement and the other half with vegetables such as: asparagus, bean sprouts, beet greens, broccoli

Will Brussels sprouts, cabbage, cauliflower, celery, cucumbers, eggplant, green beans, turnips, mushrooms, onions, parsley, pepper, spinach and other reducing carbohydrates and add more fiber keep you fuller, longer

2. Cut refined carbohydrates

You definitely need to get the energy and carbohydrates there is absolutely no reason to cut them from your diet, but if you want to lose weight, you should pay attention to the type of carbohydrates they consume. When I say the type of carbohydrates means - glycemic index in their own blood. Fast carbohydrates (or carbohydrate ratio high blood sugar) tend to increase your sugar sky high blood insulin causes a sharp rise, which in turn leads to fat storage mechanism, and cause cravings, headaches and fatigue. Fast carbohydrates come in the form of white sugar, white bread, cakes and sweets etc. You do not have to cut this completely, give yourself one day each week fraud when you can eat whatever you want. Just remember not to overdo it.

3. Cut sugary drinks

Most people think that juices, soft drinks and alcohol is not a big problem, but what they do not realize is that all of these drinks are actually full of calories and sugar empty. By replacing these with plain water, tea and coffee in fact, you can cut up to 500 calories a day.

4. Enter some exercise to your daily routine

An easy way to speed up the process of your metabolism is to start doing some exercise. No need to go to the gym if it is a problem for you, there are many other activities that you can do - walking, jogging, swimming, body weight exercises at home or even workout workout like burpee. When combined together, exercise and diet has very strong for the fat-burning effect.

5. Try eating smaller dishes

Researchers at Cornell University study with 85 individuals who have good information from the nutrition and healthy eating. Subjects were divided in two groups, were given either bowl 34oz and 17oz or asking him to help themselves from a range of different flavored ice creams. Helped the group that was the biggest (34oz) pot themselves with ice cream 31% more than the group pot 17oz. Proved to be a trade-off for our panel with a smaller one should do the trick of making us eat less.

6. Add some essential fatty acids to lose weight

Besides increasing our immune system, is known healthy fats such as omega-3 to help reduce excess weight and body fat. For the use of healthy fat sources: fish oil, seeds, nuts, avocados, etc..