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Created with by Pablo García Fernández


Friday, July 5, 2013

How to build muscle mass?

Many fitness enthusiasts rely on intake of more carbohydrates when they want to rise muscle mass. If you also want to increase your muscle mass need total caloric intake is more than the calories you expend. Maybe the easiest thing is to increase the intake of carbohydrates, but this could be a mistake. 

When you take large amounts of carbohydrates, perhaps they will really help to raise your weight, yet the majority of it will be body fat and water. Carbohydrates increase insulin release - the pancreas hormone that stores calorie more in the form of body fat stores. Carbohydrates carry water, so they can easily make you look soft and puffy. Likely to become a few pounds heavier, but it will be muscle.

The secret to increasing volumes in the base period is to increase calorie intake,but to maintain a moderate amount of carbohydrates and increase your intake of healthy fats contained in olive oil, fish, olives, flax and peanut butter. They are healthy, because instead of being stored as excess fat, participate in crucial processes here include muscle growth and reducing body fat. It has been found that they are better mood and increase the mental capacity. Conclusively proventhat these fats protect muscle from inflammatory processes and degradation.

Include in your diet fish two or three times a week. Recommendations and linseed oil in the form of capsules or in liquid form.

Healthy fats are an excellent source of calories because they keep the muscles and stimulate growth. Giving your body of these productsfacilitating both the preservation of muscle mass and increase her.

Briefly the main period to build muscle mass:
1. Keep the amount of carbohydrates in the moderate range.
2. Try to consume healthy fats every day. Gain them mainly from fish, flaxseed oil, nuts, seeds, olive oil, olives.
3. Maintain protein intake in moderate to high. Take 2.2 grams of protein per kilogram of body weight per day. No need to take more protein calories if you eat enough. Keep high protein diet when you want to clear the excess fat, then protein intake can lead to 3.3 grams per kilogram of weight.