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.

Chin- bar pulldown

Chin- bar pulldowns , rowings and sweater : all excellent exercises for dorsal , but do you find that you're constantly the same motions week after week ? Many of us get bogged down in routine, often without knowing it. We are doing pulldowns followed by the seated rowing , and then draw an arm with dumbbell rowing or to the bar in "T". This seems to be a good program for the back, is not it ? Well yes and no ...



Good reminder for your back musclesIf you consistently follow the same plan, session after session , you will eventually stagnate ( sooner than you might think ) and suddenly you stop progressing. So what ? For thick and wide lats, they must work from different angles . If you do the same workout for a while or if your back-end development stagnated , try adding the vertical circulation in supination your training to get you back on track . Add exercise quite different is an effective way to prevent and / or out of a period of stagnation . The vertical circulation is excellent hands supine to expand and broaden the lats. Taking up arms in supination anatomically stronger and less traumatic for the shoulder position. Compared to the neck drawing whose safety has been questioned by experts biomechanics, the vertical circulation in supination is a safer choice . Made in the real difference for some people is to feel their dorsal contract during training.
executionEnter a straight bar for vertical drawing hands in supination.Sit back and firmly engage your thighs under the supports of the dorsal pulley .Pull out the chest, arch your back slightly and lean back a little .Contract your lats and start pulling the bar towards the middle part of the chest, while exhaling .As the bar down to your chest, shoulder blades closer by pulling down also , and contract more your lats.Pause at the bottom , keeping the back-end power , then leave the bar slowly return to the starting position ( arms fully extended ) to stretch your lats, and repeat.Training TipsYou really focus on technique, representing your hands and arms as hooks for dorsal muscles that will do most of the work.Do not use the body to lower the bar .To seek stronger backbone and reduce fatigue forearms , consider using straps to tie you well .If you do not focus on the muscles you work, you will eventually feel more burn at the forearm and biceps , which obviously is not the purpose of this exercise .

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 .

Water as stimulating testosterone

If as it should be , you read publications like this , in which the information about nutrition is a cornerstone of its content , you know that water is a key element to ensure optimal performance and promote good health .

  The muscles have a water content similar to the body in general , about 70 %, which shows that it is the number one component .

  Athletes generally know that if they reduce their water percentage in only 2 % , its performance may decline up to 10% , which is scientifically proven . Supplements employ builders which have the property of increasing the intracellular content of water because it increases in volume, gain strength and accelerate protein synthesis .

  Not long ago has released a study in which there was evidence that ingesting 500ml. Cold water may accelerate the metabolism and consequently increase the consumption of calories and reduce body fat .

  Now he has published a paper in the scientific journal Journal of Applied Physiology in which it was found that those athletes who trained with a slight dehydration had lower testosterone levels , compared with those who exercised well hydrated . According to these studies , the low hydration increases the production of cortisol, a catabolic hormone that inhibits testosterone.
 
 So drink plenty before, during and after training to assure an optimal level of testosterone.

I hope you will be helpful , comment and suggest . And do not forget to share !

The Top 5 Exercises for Increasing Forearms

There are any number of exercises that can help you focus your forearms to increase the overall strength of these muscle groups. These exercises target the specialized muscles of the forearm. The top 5 forearm exercises have been put together to eliminate a lot of time and wasted energy on ineffective workouts. These workouts will focus on minimal movement while maximizing the focus.

1.Barbell Wrist Curls
2.Barbell Reverse Wrist Curls
3.Dumbbell Wrist Curl
4.Dumbbell Reverse Wrist Curl
5.Reverse Barbell Curls

Remember to keep your arms tucked into your sides. If you open your arms up you’re placing additional emphasis on your upper arm muscles and could inadvertently strain your shoulder muscles and joint.

Beginner Workout
Barbell Wrist Curl 2 Sets of 12 Reps
Dumbbell Reverse Wrist Curl 2 Sets of 12 Reps

Intermediate Workout
Reverse Barbell Curls 3 Sets of 10 Reps
Dumbbell Wrist Curls 2 Sets of 12 Reps
Barbell Reverse Wrist Curls 1 Set of 15 Reps

Advanced Workout
Barbell Reverse Wrist Curls 1 Set of 20 Reps
Dumbbell Wrist Curls 2 Sets of 12 Reps
Barbell Reverse Curls 3 Sets of 10 Reps
Barbell Wrist Curls 2 Sets of 12 Reps
Dumbbell Reverse Wrist Curls 1 Set of 20 Reps

To obtain the best results, mix any number of these top forearm exercises into your daily or weekly routine, some people like to train there forearms after a Back or Bicep workout. As discussed forearms assist in the gripping of the weight during exercise so try and stay away from working out your forearms the day before or proceeding Back and Bicep training as these muscle groups require a considerable amount of grip strength to train. Stagger your workouts so that your forearm muscles have adequate time to recover and recoup from the beating you’re sure to give. For faster muscle recovery while working out with the top 5 forearm exercises, eat a well-balanced diet that is high in protein to fuel your muscles.

Definition of Metabolism

Metabolism defines the set of coupled reactions occurring in the cells of the body. It consists of two opposing mechanisms:

catabolism: it extracts energy from nutrients by degradation of energetic molecules (carbohydrates, lipids ...);
anabolism: it allows to synthesize the components necessary for the structure and functioning of cells.
It also opposes the basal metabolism metabolism activity.

The basal metabolic

Basal metabolism is the set of reactions that keep the body alive and are incompressible. It ensures breathing, heart beat, brain food, body temperature, digestion ...

The basal metabolic rate depends on many factors:

size;
weight;
age;
sex ...
It is usually located around 1200-2000 calories per day to be supplied in the diet. The extra kilocalories consumed is then stored or must be removed by physical activity. In case of nutrient deficiency (too strict diet), basal metabolism changes. He learns to use less and store more, resulting in a higher weight gain at the end of the regime.

The metabolism activity

The metabolism activity corresponds to the increase of energy consumption, necessary for the proper functioning of the body during exercise. Additional energy is actually consumed by the working muscles, but this energy depends on the degree of activity.

Smoking destroys the muscles and delay your progress

Gyms and smoking do not mix, smokers on average their muscles less than non-smokers, an article about smoking published in the Nouvel Observateur in mid-2008, which is of particular interest for smokers practitioners of the sport of bodybuilding, in fact, this article describes a recent study found that cigarette smoking, lose muscle and reduces the synthesis of proteins, which means the body's inability to use amino acids that form protein to build muscle, if the protein will fall we can conclude that the recovery will be much harder after strength training, which damages the muscle, which requires a great job of protein for re-hospitalization muscle. Cigarette smoking increases the enzyme myostatin, which hampers the growth of muscles, and increases the smoking rate of enzyme MAFbx, which works on the analysis of proteins in muscle and therefore has a Triple Action to reduce the progress, which reduces the body's ability to build muscle growth and increase their destruction. increase the participation of smoking in many diseases, he is now accused in facilitating the melting of muscle mass in old age, which leads to a rapid decline in the size of the muscle.

Published an international group of scientists Multi-researched and have discovered that smoking impairs daily replenishment of muscle cells and lose muscle vitality and cause disturbances to the nervous system, Baadaltousel to this conclusion, it was necessary to compare synthesis of muscle protein from a group of non-smokers, and a group of heavy smokers (at at least a pack a day for 20 years) to measure the composition of the daily cells muscle, has the scientists injected each group with a mixture of amino acids (the building blocks of proteins) and then proceeded to take samples to determine how they were processing many proteins that contribute to the daily maintenance of the block of muscle, The result was clear, Valmdkhnen were every day lower in muscle than non-smokers, and it seems that these experiments demonstrated that the harm tobacco is not on the lungs, but also on many other devices, such as tissues and muscles. Suffice it to say that smoking will help you to make progress in bodybuilding So if you want to progress in muscle mass significantly and quickly, so you have other reasons to quit smoking. smoke damage to the athletes: - Smoking increases the effect of nicotine on the activity of nerve and muscle strength.
- Affected the ability of the individual smoker in the restoration of healing after the effort, which goes on this period for friendly than if it were non-smokers. - Smoking affects the heart rate where the increase in smokers time to rest. - The low level of speed and muscular endurance and periodic breathing in smokers from non-smokers .

The most common five lies on how to get the abdominal muscles

1 - You can hide the belly fat by performing abdominal exercises
It does not matter if I performed one million exercise for the abdominal muscles, it is impossible to burn fat certain area without other especially burning fat abdominal area, and experts say "can not overcome the style diet bad exercise," فعضلات abdominal made by the kitchen and not through gyms, where manner food accounts for 90% of the results that will get them, and can even burn fat covering the abdominal muscles, you must follow a balanced diet, and a training program to be supported by strong

2 - You must perform abdominal exercises every day to get the belly muscles prominent
Abdominal muscles intact if all the other muscles of the body, if you do not lead man exercises a day when it would be reasonable to perform abdominal exercises every day, and instead of your tummy muscles fatigue Pettmrenha day unnecessarily, you can Tmrenha only twice a week and will be quite enough

3 - feeling the burn inside the abdominal muscles by performing several different abdominal exercises and multiple iterations is what matters
This feeling is only an accumulation of lactic acid Badilatk and no more than that, in fact, exaggerate the performance of abdominal exercises will could lead to a pain area lower back, so always make sure to take care of the quality of the exercise, not quantity, and stuck system fixed to abdominal exercises the duplicates of only 10 to 15

4 - Eat only fat burning capsules will help you burn fat covering your stomach
Doses fat burning products is not magic, to show your stomach muscles soon be addressed, but the commitment to dieting help you burn fat and build muscle is the foundation, and fat burning products only help to support that process

5 - You can not get the belly muscles prominent because of your genes genetic
You may hear some people tell you that you can not burn fat covering your stomach because you do not have the genes appropriate, but in fact even people who have the worst genes, if they make choices best qualities of food and began to exercise Bzaka can also burn fat and get muscles belly prominent

Why not increase the size of your muscles?

Why not increase the size of your muscles?
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Many of us may face a general problem is that after a period of training there is no significant increase has been up with some to leave this game in the beginning before it initiated.
This is to ask themselves one question is:
Do you play the right way and help the muscles to grow?
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But exclamation comes (How can I help my muscles to grow)?
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And the answer is:
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1 - enough good training to stress the muscles to grow.

2 - adequate nutrition and sound, according to which the body all the necessary (protein - fat - carbohydrate).

3 - Most importantly: the number of hours of sleep enough for the renewal of energy in the body, the number of hours of sleep should not be less than 8 hours a night,

And benefits:
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1. Regenerate blood cells.

2. Increase muscle: increase muscle between the hours of 4 to 5 am and the wisdom of the Creator Almighty secrete liquid hormones in the body called growth hormone (GH) and is responsible for changing the damaged tissue and increase muscle and increasing the length of the hair of the chin and head.

3. Should be hours of sleep a night, in line with the saying Come (and made ​​the night to Passau made ​​us the day pension) should not be watches throughout the night and sleep in the morning and then want to increase your body and your muscles.

Shoulders and isolation movements

When used properly, isolation movements seek specific muscles and may involve a greater number of muscle fibers, which ultimately promotes hypertrophy. The configuration of the shoulder joint and mobility allow infinite variety of exercises: so we can continually seek the deltoids different angles. This range avoid follow a training program monotone. It is crucial to maintain muscle stimulation and growth. Movements are also excellent insulation to improve muscle definition, the beam separation and the symmetry.

Mono-articular movements to isolate
As their name suggests, seek monoarticular muscle movements that mobilize a single joint (biceps to the elbow for example). The advantage is a direct stimulation of muscles that work without imposing significant stress on other muscles. Polyarticular or compound movements such as squat the knees and hips, involving two or more joints and multiple muscle groups seek both. They are considered rather as movements to develop muscle mass because you can use heavier loads, but they are not as effective for isolating muscles in particular.

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Golden rules for better exercises elevations
For effective implementation of elevations, the correct approach is twofold: one embodiment correct and reasonable resistance. Embodiment correct means it must maintain a correct body position, keep your elbows locked (no movement at the elbows) and moving the arms in the right direction for a given movement. Unless otherwise indicated, a good body position involves bust right with neck, back and pelvis (hips) in neutral position, the spine is properly aligned, without excessive deviation forwards or backwards. If you are standing, keep your knees slightly bent to reduce stress on the joints. The feet should be apart about the width of the hips. Unless otherwise indicated, all movements in side elevation and monoarticular movements, move each arm to shoulder height or slightly above. Bottom of each movement, stop just before the end without rest or relax you, then immediately reverse direction.

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No movement of elbows to a strict form
In the various forms of elevations, insulation deltoid requires the elbow remains stationary, that is to say, they must neither bend nor soft. Just keep the elbows locked in the same position throughout the year in order to limit the actions of the biceps and triceps. This does not mean lock joints fully extended (ie keeping the arms fully extended), but preventing any movement at the elbows as if they were in the cast. If you move the elbow, it is preferable to reduce the load to maintain these joints immobile during execution.

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What harness do first?
It must be recognized that there is no order "perfect" exercises to promote optimal development deltoids. The trick is to find what works best for you based on your fitness goals. A theory involves working the muscles in the lower first and the posterior deltoid is often the weakest and least trained muscles of the shoulder. As the majority of exercises developed focus on the external and anterior beams while seeking minimally the posterior bundle, it seems logical to focus insulation work on the posterior deltoid. Whatever your situation, working in the first part that requires the most attention while the muscles are still fresh and strong. You can use heavier loads, which usually results in an improvement of the mass. Another idea is to change the order of exercises. Work as the first beam at a meeting in second at the next meeting and so on. Each beam has the right to special attention in the end though, the volume of training is the same for each of them. In theory, this technique promotes a more uniform development.

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When isolate?
The same principles used to determine the order of the exercises can be used to organize a workout. Doing exercises monoarticular early session has its advantages: it is the same when running polyarticular exercises before isolation exercises. We recall that a lot depends on your specific training goals. In general, polyarticular exercises are executed first to focus on the most important muscles, allowing them to move the heaviest loads possible for they are stronger. Starting with the basic exercises, one can better warm up and prepare smaller muscles movement isolation that follow. The execution of the first movement of insulation can concentrate all its efforts on a particular muscle. We can préfatiguer deltoids and should normally lead to greater cumulative stress on these muscles. It really is the best way to stimulate the small muscles (which are not less conspicuous), sometimes rebellious enough development. Not only are the exercises hard at first, but they are completely exhausted when we continue with heavy and complex movements. To build muscles and improve, we must surprise and change the order of exercises, number of repetitions and sets as well as the number of exercises. Never let the muscle get used to a particular program.

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Series and reps for massive deltoids
The shoulders should be worked like any other muscle group. Keep in mind that isolation exercises focus on a smaller area, more specifically the deltoids. Reduce the load to avoid injury and to be able to do the movement correctly. Be careful not to overtrain a particular region of the deltoid. Because of the size of the beams, it is neither practical nor appropriate to impose several years and many rounds. Do not realize that the majority of practitioners is that the deltoid muscles are relatively small. They do not need a large volume of work to be tired. Those who ignore this factor tend to overtrain. Limit yourself to 2-3 exercises, 4-6 sets maximum (beam), per session. The number of repetitions should stay between 8 and 12 to earn maximum volume, but it is good to go up 12-15 on an occasional basis to fully activate a beam in particular.

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Objective shoulder
Whether you are male or female, shoulders well developed significantly improve the quality of your physical, whatever it is currently. Men always seem to focus on the chest and biceps, and women on the hips and thighs. Try to focus more on the shoulders for a few months and see if it does not result in a new look. Isolation movement, elevations should not be the only part of your workout shoulders, but they play a crucial role in the overall development of this muscle group.

Protein definition

Protein definition
Proteins are large molecules composed of chains of molecules of more limited size, called amino acids. The body uses 20 amino acids to make proteins. Proteins in general are extremely important nutrient, not just to build your muscles.

The role of protein
Proteins play critical roles in all cells of the body and come in many forms. They are found in the tissues (eg muscle tissue), blood plasma, enzymes, hormones, antibodies, hemoglobin ... absolutely everywhere. Proteins are also responsible for many functions: movement of muscles, transport substances (eg vitamins and minerals) in the whole body, among others. Without them, we would be unable to function. It is for this reason that those who do not consume enough protein suffer from all kinds of problems, including decay, which sees the attempt to destroy the body muscles and organs to provide protein. The protein deficiency is rarely a problem in our country addicted to meat, and never in people who follow a good diet bodybuilder. Nutritionists worry rather general inverse problem: the health effects of excessive consumption of protein.

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Types of proteins
Complete proteins: contain all the essential amino acids. A diet rich in animal foods generally complete proteins in abundance.

Incomplete proteins: deficient in one or more essential amino acids. You can create complete proteins by combining complementary incomplete proteins. Plant proteins are generally incomplete.

How much protein do?
There are numerous ways to determine the amount of protein than the average person should consume to stay healthy. As all this is complicated very quickly, are simple: Recommended Dietary protein is 0.8 grams per kilogram of body weight per day for men and women between 19 and 70 years. This seems fairly?

Anyone entaînant will regularly higher protein needs than someone who is sedentary. Recommendations for the general public do not apply to athletes who follow specialized diets and whose lifestyle is completely different from that of Mr. X. According to recent studies, the nutritional needs of athletes are 1.7 g of protein per pound of body weight per day.

Hazards and risks of proteins
Despite the concerns frequently expressed about the negative effects of a high protein intake, there is no evidence that the additional protein intake have negative effects in healthy individuals.

For what reasons, nutritionists recommend continuing these values? We will try to explain why and how.

First of all, do not forget they are not addressed to you (sports), they are interested in the majority of the population: those people who spend most of their day sitting at work, then settle in a bus or car and finally spend the rest of their time watching television. They are almost constantly seated! For these people, excessive intake of protein would have the same effect as excessive consumption of any nutrient. Proteins contain 4 calories per gram. If you swallow too many calories, you gain weight. A so-called excessive intake of protein so concerned nutritionists for one simple reason: it could promote obesity.

As regards the kidneys
You've probably heard somewhere that excess protein can damage the kidneys. The degradation of amino acids produces ammonia. The liver converts ammonia to urea that is less harmful, which passes through the kidneys and is discharged with the urine. Your kidneys are to remove the excess protein that your body does not use, and this is why GPs believe that eating too much protein can strain the kidneys. Many studies show that this is not the case. A study by the Free University of Brussels concluded that practitioners of bodybuilding consuming to 2.86 g of protein per kg of body weight per day had their kidneys perfect health. There is evidence that athletes who consume more protein to build the muscle use or as fuel as opposed to sedentary people.

To gain muscle, we recommend that you consume at least 2 grams of protein per kilogram of body weight per day.

Barbell Upright Row

Execution
1. Hold a barbell at arms' length, using an overhand shoulder-width grip.
2. Pull the bar vertically upward until it reaches your chin, raising the elbows as high as possible.
3. lower the bar slowly down to the arms' extended position.

Muscles Involved
Primary: Lateral deltoid, trapezius.
Secondary: Anterior deltoid, supraspinatus, Infraspinatus, teres minor.

Anatomic Focus
Hand spacing: Taking a wider grip on the bar helps target the deltoid, whereas a narrower grip emphasizes the trapezius.

Trajectory: Lifting the barbell close to the body targets the lateral deltoid, whereas raiSing the bar through a forward arc away from the body
requires assistance from the anterior deltoid.

Range of motion: If the elbows are raised above shoulder level, the trapezius takes over the work.

Peanut for strong muscles

- Helps to maintain the health and flexibility of blood vessels will prevent the deposition of cholesterol and blood vessels that cause blockage.
- Raise beneficial HDL cholesterol and lowers bad cholesterol
- Peanut oil is used in massage paralyzed muscles and diseased as it increases the weight and muscle density.
- Helps to develop muscles and fed, and strengthen the nerves that feed the muscles.
- Stop the bleeding for the presence of a high percentage of calcium, which helps the blood to clot.
- Reduces the level of sugar in the blood in people with diabetes.
- Helps to increase mental activity because it contains a high proportion of protein, phosphorus, and vitamins B1, B2. 9
- Nourishes and strengthens the body.
- Several studies indicate its influence to prevent the types of cancer that affects the muscles.