You already know what it takes to build muscle - more calories! It is impossible for the body to build muscle unless you feed the raw materials needed to absorb new muscle tissue. So as you can expect to build a house without bricks, you can not expect to build muscle without food.
Now with this, many of those looking to build muscle stuck in the atmosphere all the food you need to eat to be absolutely "clean". By clean, we mean physically as healthy as possible.
Sugary cereals? - No way! Burgers more than 20 grams of fat - ever! They can even choose to go with skim milk instead of 1% or 2% to avoid the accumulation of body fat.
While it is good to want to be healthy, when building muscle, you do not really need to take it to that extreme.
Protein intake
The first thing you should absolutely consider in your diet is protein intake. Are you getting enough? Otherwise, it is not to optimize your results. Aim for one gram per kilogram of body weight - not less.
This will give your body the amino acids that will create new muscle tissue.
Carbohydrates
Potentially, the area where you can have more "fun" when it comes to your bodybuilding diet is carbohydrates. Do you think should exist in rice, whole wheat pasta screams, all bran cereal, dry oats, and the odd slice of whole grain bread? If so, you're wrong.
The thing about carbohydrates is that while building muscles, you will eat in a calorie surplus, so hunger will not really be a big problem for you.
For dieters, yes, he will want to continue with this type of carbohydrates, as they are released more slowly in the body and prevent hunger is known. With you, the person who wants to build muscle, hunger is actually a good thing because it will help you get the calories you need to win
weight.
In addition, you get those calories becomes increasingly difficult when you try to do it in oatmeal.
So do not be afraid to have "bad" carbs there, especially during the post-training. A post-workout meal is highly recommended among the best coaches, myself included, are ice cream sandwiches. That's right - ice cream. They are relatively low in fat and contain a good source of sugar, which is exactly what you need in the post-workout period.
fat
The final consideration is micronutrient dietary fat. With this, you want to focus a little more on making sure not to take too much trans fat, because they have a very negative impact on your overall health.
Poly to or more sources of monounsaturated's smarter to achieve the level of optimal health.
With saturated, not completely escape the diet because some saturated fat helps to increase testosterone, which is something you definitely need fat.
Just do not take loads or as a diet rich in saturated fat is also associated with heart disease and other serious illnesses.
So next time someone invites you to eat and you're worried about going because the food will not be completely "clean", less stress. While you are meeting your protein needs and the food you eat is usually pretty good health, "fun" food certainly will not hurt your progress.
Showing posts with label lose weight. Show all posts
Showing posts with label lose weight. Show all posts
Ways to Increase Testosterone for Bulking Up With Lean Muscle
Testosterone is the hormone that men produce in the testes and plays an important role in the development and growth of muscles in your body. Low testosterone levels can make it difficult for you to get the desired results from your workout results.
Here are some easy ways to increase your testosterone levels naturally:
1. Having the right foods
Your diet plays a very important role for the proper production of testosterone in your body. Some foods are very effective to increase your testosterone levels. Some of these include:
Asparagus - It is rich in folic acid, potassium and vitamin E, which are important for the production of testosterone
Chia Seeds - Chia seeds have amazing properties androgens. These seeds are also rich in omega-3 fatty acids that help increase testosterone production in your body.
Pineapple - This is another fruit that can help increase testosterone. It contains an enzyme called bromelain that helps stimulate the production of testosterone in the body. This is a great idea to have a pineapple portion before each meal.
Brussels sprouts - These are also great for increasing the male hormone in your body. They are rich in a chemical called indole-3-carbinol, which contributes to increase testosterone by inhibiting aromatase activity in the body.
Coconut oil - Coconut oil is better than olive oil, when it comes to increase testosterone in your body.
Two. Having more sex
More Sex is ideal to increase testosterone in your body. In fact, just to get an erection can help increase your testosterone levels. What is even more interesting is that the anticipation of having can also increase your testosterone levels.
Three. intensive training
Hard and intense training can help improve the secretion of testosterone in your body. A short intense training is excellent for increasing testosterone levels. Exercises such as squats, deadlifts and bench presses are very effective to increase testosterone.
April. Try a natural testosterone supplement
One of the best ways to increase your testosterone levels with a supplement of powerful and effective testosterone. These supplements are very popular among bodybuilders.
Some of them contain powerful ingredients such as Tribulus terrestris, long jack, ginkgo biloba, Muira Pauma, L-arginine, etc.
Hundreds of testosterone supplements on the market, but the best can help increase your HGH levels too. These supplements can guarantee massive muscle gains. They can also help to burn excess fat in your body.
True Way to Get Rid of Cellulite: Skin-Level Muscle Toning
My goal in this article is to give a clear understanding of what causes the dimpled appearance of the skin (commonly known as cellulite) - for women of all ages.
It starts with the young woman. It is not uncommon teens have cellulite. Although less common in this age group - there are women who are not overweight - a great shape to your body - but they have the rough texture, orange peel - in the end zone and thighs.
"Genetics" ... My A $%! ...
Too often, it is labeled as caused by "genetic" - as in "be transmitted from mother or grandmother ...
Most of the time this is only partially correct. And here's why ...
Not the appearance of the skin that has been genetically transmitted - rather, it is the natural level of muscle tone (I'm not talking about muscle mass) - or lack of muscle tone in this case - which leaves a very good and "soft base" so that the skin remains.
Since the muscular structure of the area directly under the skin "cellulite" tends to be more atrophied in some women (which can be linked to genetics) - the skin layer is simply no other choice but to "wrinkles "dimple and - instead of fixing firmly pressed gently lifted around well toned muscles.
The good news is that with the right exercises (for cellulite) - a young woman can get their muscles respond. And by direct stimulation of the muscle layers - atrophy is reversed and a natural tone, shaping and lifting effect occurs - resulting in a structural relaxation of each layer of "dermis" - showing a final "upgrade" effect in the surface layer of the skin - the one you see when you look in the mirror.
I'll talk more about the specific principles of exercise and misunderstandings "cellulite exercises" in future issues - but for now, it is time to address the issue of the "old" cellulite - usually associated with "mature" age group - 40, 50, 60, etc. ..
To keep this article focused - I will address the kind of woman who has never been really overweight - keeps a nice silhouette - and is very happy with the way it looks when fully clothed.
It is not uncommon for this type of woman to have beautiful skin without signs of cellulite - just starting to develop it approaches and passes through middle age ... And it can be done without a weight change. (And may occur even if you lose weight - this is another topic I will discuss in an upcoming issue ...)
"How is this possible?
Where these bumps, potholes and undulations come from?
What happens in my body! "
Do not worry ...
The answer is easy. The reason is simple. And the remedy is the basic physiology in action.
To the average age is when the aging process begins to occur and cause physiological changes in the "symptoms" of physical decline ...
One of the most common is muscle atrophy (muscles become smaller, softer, flatter and lower).
Thus, we can see a young woman goes through adolescence, adulthood, perhaps due to pregnancy or 2 - not even a little cellulite. For it - have strongly smoothed - skin looking great is something that is used to ... More ...
Middle-age time rolls around - and without the type of workout - muscle layers in all specific areas of women's problems begin to atrophy. They are flatter, become "soft" - and hey gradually become weaker.
This allows the skin overlying the muscle areas for dimples loose, and soft. The State did not alleviate the underlying muscle layers - essentially leaves the "suspended" without a base skin firm is a natural uneven texture which is commonly known side effects of cellulite.
So what this shows is that eventually - the appearance of cellulite in a 17 years against 72 years is caused by the same thing: smooth muscle layers, undeveloped, flat, soft directly below areas of cellulite.
False marketing tactics that we see, hear and read in the media is simply oriented force you to believe why a person or a method of surface treatment will get rid of your cellulite. Even the case of "domestic washing accumulated toxin" tempting to think that such a thing can happen to your body and that is why you have cellulite ... BUT ...
You're smarter than that ... and ...
You're smarter 'they' now
Thus, with the cause of cellulite is directly related to the state of the muscle layers - you can be sure that the only proven way to reverse this is a special routine and targeted exercises. An anti-cellulite that stimulates muscle firming and toning exercises lifting routine - resulting in naturally beautiful effect and smoothing the outer layer of skin tightening - finally get rid of cellulite.
This physiological response base has no exclusions age. The action of stimulus / response of a muscle is the same, no matter what age you are or how young you are.
The only thing to be sure of is that you follow a specially designed as an exercise routine tested against as cellulite Naked Beauty program.
An anti-cellulite diet?
At least once a day, we get a email asking question "Is there such a thing as an anti-cellulite? Diet "
The real answer is "Yes". But this is not really a "diet" ... It's more like a way of nutrients, food quality (no weight loss). HOWEVER - this way of eating is only effective when added to a specific method of cellulite exercise ...
So unless you provide the correct stimulus to the muscle layers of hot spots and problem areas - "anti-cellulite diet", then it will not much for you (even if it is very good for long term health, energy and hormonal regulation).
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