Low volume training

If you limit the time or train each muscle once a week , you are spending around 20 to 40 minutes in the gym.



 
Pre -workout :
20 grams of protein + 20 grams of slow-digesting carbohydrates .
Even for a short training must contribute to rapid muscle protein 20 grams . Carbohydrates are reduced because this training does not decrease much muscle glycogen.

Post -workout :
20-30 grams of protein + 35-45 grams of fast-digesting carbohydrates .
Is recommended for light workouts or consume between 35 and 0.55 grams of carbohydrates per kilo of body weight. Here there is no problem with the depletion of muscle glycogen . Although you could probably go without taking carbs after that brief training , we recommend that you consume at least a small amount accompanying the protein.

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Oatmeal Pancakes

The pancakes ( crepes) are light and fluffy , apart from perfect to do a load of carbohydrates before exercise or to recover from a hard workout.

Down here we leave the ingredients that we use in the kitchen and how to prepare them.

ingredients:
½ cup ( 70 gr. ) uncooked oatmeal
half a cup of plain yogurt
half to three quarters of a cup of milk ( 120-180 ml. )
an egg or 2 egg whites
1 tablespoon oil
2 tablespoons brown sugar
half teaspoon of salt
1 teaspoon baking powder
1 cup flour (140 gr. ) , Half full , half white flour

procedure:
In a bowl mix the oats , yogurt and milk, leave the mixture between 15 to 20 minutes to allow oats to soften and hydrate.

  Beat the egg or 2 egg whites , oil, then add it to prepare the oats, stir and add sugar , salt , baking powder and finally the flour gently and surround
beat again and let stand a few minutes preparation .

  Heat the pan with a little vegetable margarine and go by the pancakes
Serve with honey, jam , syrup, Nutella or dulce de leche.

Nutritional information :
2 pancakes : 330 kcal , 57 gr. carbohydrate , 10 gr. and 7 g protein . fat

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Tips during the exercise bodybuilding

 

31 ) Drink milk between meals milk is the best food for weight gain. It is the food chosen by nature for the growth of all young mammals. If you have difficulty gaining weight drinking milk.

  32 ) Moderation at the beginning: if you are a beginner or untrained take some time , do it sparingly at first , otherwise you risk to injury or overtraining . Even if you are trained , do light sets of warm up before tackling the really tough .

  33 ) Do not do too many exercises per group: one muscle group will grow faster as a result of heavy bombing based on only one or two exercises. A variety of exercises to a group during the same session does not lead to rapid gains in term of strength and muscle volume .

  34 ) Be nice joints : choose exercises that are easy on the joints . If you feel that some exercises are not comfortable for your joints review your technique and if execution is perfect and the feeling persists , stop doing it most likely will not fit your frame. Note that if you are injured you do not progress .

  35 ) Do not doubt yourself : not for a second doubt that you will get the perfect body or the body SpecialGym . Be gain muscle weight or fat loss have not doubt that you will. Your blind faith in the success you will achieve what you want.

  36 ) Mentalízate before your session : If you're feeling a little lazy before your session , seeks to prepare mentally entoces half hour earlier. Visualize yourself doing the exercises and do it positively .

  37 ) Minimize rest between sets : your workouts can be much more productive if you decrease progressively rest between sets. Reducing the time equivalent to increasing workload .

  38 ) Do not train after a heavy meal : at that time the stomach needs blood to the digestive process , but if you train , the blood will be required by the muscles so that the digestive process is altered.

  39 ) Do not underestimate any group : arms will grow if you train your whole body if you train only the upper limbs. When you train a group , the largest influx of growth is located there, but there is a part that affects the rest of the body .

  40 ) trains in a commercial gym : home workout is better than nothing, but if you have to train seriously progress where others do . The atmosphere of being surrounded by people with the same objective , size and strength, helps to train harder.

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