Although
you can usually associated "fitness" with fat loss and toning , there
are many people out there whose main concern is not to lose weight, but
to put it . I mean those of you who have been the " lean " or "poor" mark all his
life, and avoid the gym by all means fear it will result in more weight
loss .
It is a common mistake, but speaking from experience , I can honestly say that it is possible to completely transform your body and gain muscle, toned physique you've always longed to feel but can never be achieved. However, if you want, you must be willing to work for it , the muscle does not come quickly , regardless of age , gender or body shape. But if you make the effort to eat right and train hard, you can expect to get great results .
nutrition
Nutrition is really the most important when it comes to increasing muscle mass factor - after all, if you do not consume more calories than you burn , you will not win no matter how you train. The growth process requires a lot of calories , and manage to eat every day can be harder than you think . My advice is to eat three meals and two or three smaller every day. This means preparing your food in advance if you have healthy foods to eat when you're at work or traveling.
protein
Protein is essential for growth and the creation of new tissue and tissue repair has been down ( what happens when you work ) . The general rule seems to be that you need one and a half times their body weight in grams of protein, if you want to win every muscle . However, this may vary from person to person so you need to find what works best for you. As you gain weight, you should increase your intake accordingly. Great sources of protein are meat, fish , chicken breast , eggs , dairy and whey, this is the basis of most protein shakes I drink post- workout.
Protein shakes are an inexpensive option that works well as a substitute for one of their " small meals " throughout the day . I mix mine with skim milk and eat a banana or a handful of unsalted nuts to accompany after training in the gym. Power immediately after the training has done wonders for me - is when your body is craving for nutrients to encourage their repair . Since they are liquids , protein shakes are digested easier and faster than whole foods , while providing an excellent source of protein and carbohydrates. They are also properly balanced for a meal after training, as they contain no fat or other elements that may affect the digestive process. Getting the nutrients needed for the fastest source , your body will not be necessary to take other stores you have.
carbohydrates
Carbohydrates often get a bad rap , but despite what Mr. Atkins , carbohydrates are our friends! They are an essential macro nutrients your body needs to be able to use their glycogen stores during a workout. If you do not eat enough, your body will not have energy reserves and begin to break down muscle instead.Choose complex carbohydrates ( health ) , like oats , bran and quinoa , as well as alternatives to whole grain rice , pasta and bread. They provide your body with many essential nutrients and release their energy slowly.
Because complex carbohydrates are broken down slowly and have a low glycemic index , are good sources of food to eat after training and at the hour of breakfast (the most important meal of the day !) .fatFats can not be classified , because all sources are equal. It is recommended that approximately 20-30% of your daily caloric intake should be rid of " good fats."
Monounsaturated and polyunsaturated fats are called " good fats." These are the ones you should incorporate into your diet , the evidence suggests that the "healthy" food fats are actually good for you! Most "healthy" fats are derived from plant sources and in certain foods such as fish , soy , tofu , seeds, nuts and vegetable oils for cooking.
Saturated and trans fats are the "bad fats" , which must be less than 10% of our diet ( saturated fatty acids) and no trans fats more than 1%. No wonder that these stereotypical bad fats are " unhealthy " foods such as ice cream, candy , chocolate , fried foods , butter, high-fat meats and packaged snacks. These fats are usually from animal products and should be consumed in moderation.
supplementsI would not bother spending money on all modes of extra luxury to come and go , they tend to be a waste of money . There are proven products that do exactly what you need, minus the exorbitant price.
Following multivitamin tablets or high quality mineral supplements that provide 100% of the daily recommended daily dose and whey protein powder protein shakes , and so on. Creatine is the only supplement I incorporated into my diet because it increases lean muscle and regenerate muscles when not working .
It is a common mistake, but speaking from experience , I can honestly say that it is possible to completely transform your body and gain muscle, toned physique you've always longed to feel but can never be achieved. However, if you want, you must be willing to work for it , the muscle does not come quickly , regardless of age , gender or body shape. But if you make the effort to eat right and train hard, you can expect to get great results .
nutrition
Nutrition is really the most important when it comes to increasing muscle mass factor - after all, if you do not consume more calories than you burn , you will not win no matter how you train. The growth process requires a lot of calories , and manage to eat every day can be harder than you think . My advice is to eat three meals and two or three smaller every day. This means preparing your food in advance if you have healthy foods to eat when you're at work or traveling.
protein
Protein is essential for growth and the creation of new tissue and tissue repair has been down ( what happens when you work ) . The general rule seems to be that you need one and a half times their body weight in grams of protein, if you want to win every muscle . However, this may vary from person to person so you need to find what works best for you. As you gain weight, you should increase your intake accordingly. Great sources of protein are meat, fish , chicken breast , eggs , dairy and whey, this is the basis of most protein shakes I drink post- workout.
Protein shakes are an inexpensive option that works well as a substitute for one of their " small meals " throughout the day . I mix mine with skim milk and eat a banana or a handful of unsalted nuts to accompany after training in the gym. Power immediately after the training has done wonders for me - is when your body is craving for nutrients to encourage their repair . Since they are liquids , protein shakes are digested easier and faster than whole foods , while providing an excellent source of protein and carbohydrates. They are also properly balanced for a meal after training, as they contain no fat or other elements that may affect the digestive process. Getting the nutrients needed for the fastest source , your body will not be necessary to take other stores you have.
carbohydrates
Carbohydrates often get a bad rap , but despite what Mr. Atkins , carbohydrates are our friends! They are an essential macro nutrients your body needs to be able to use their glycogen stores during a workout. If you do not eat enough, your body will not have energy reserves and begin to break down muscle instead.Choose complex carbohydrates ( health ) , like oats , bran and quinoa , as well as alternatives to whole grain rice , pasta and bread. They provide your body with many essential nutrients and release their energy slowly.
Because complex carbohydrates are broken down slowly and have a low glycemic index , are good sources of food to eat after training and at the hour of breakfast (the most important meal of the day !) .fatFats can not be classified , because all sources are equal. It is recommended that approximately 20-30% of your daily caloric intake should be rid of " good fats."
Monounsaturated and polyunsaturated fats are called " good fats." These are the ones you should incorporate into your diet , the evidence suggests that the "healthy" food fats are actually good for you! Most "healthy" fats are derived from plant sources and in certain foods such as fish , soy , tofu , seeds, nuts and vegetable oils for cooking.
Saturated and trans fats are the "bad fats" , which must be less than 10% of our diet ( saturated fatty acids) and no trans fats more than 1%. No wonder that these stereotypical bad fats are " unhealthy " foods such as ice cream, candy , chocolate , fried foods , butter, high-fat meats and packaged snacks. These fats are usually from animal products and should be consumed in moderation.
supplementsI would not bother spending money on all modes of extra luxury to come and go , they tend to be a waste of money . There are proven products that do exactly what you need, minus the exorbitant price.
Following multivitamin tablets or high quality mineral supplements that provide 100% of the daily recommended daily dose and whey protein powder protein shakes , and so on. Creatine is the only supplement I incorporated into my diet because it increases lean muscle and regenerate muscles when not working .
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