Muscle mass is accumulated with juice of watermelon!

L-Citrulline in watermelon juice helps to increase muscle mass, improve athletic performance and relieves muscle pain after exercise, a study published in the Journal of Agricultural and Food Chemistry.

The team of Dr. Aguayo Encarta explains this huge benefit of watermelon juice for athletes with the following facts: in 100 grams of watermelon juice contains 8.1 milligrams of vitamin C, 4,532 micrograms of lycopene and 303 milligrams betakaroten - powerful antioxidants that prevent damage DNA and protect tissues from cancer.

Contained L-citrulline is not of the vital amino acids, because it is synthesized in the body - in the small intestine. When ingested with food, however, the compound is converted into L-arginine and nitric oxide.

Citrulline and arginine are important for the vasodilatation - the widening of blood vessels, particularly the large arteries and veins. Nitric oxide is used of smooth muscle that relaxes under his influence. This as a result leads to ease the operation of the blood vessels, and improves circulation.

Nitric oxide maintains the elasticity of the vessel walls, facilitating the prevention of hypertension. When the cardiovascular system is running optimally, the likelihood of developing a blood clot, leading to a stroke or heart attack, fell significantly, and the supply of muscle tissue with nutrients and oxygen is the most favorable for its calming, strengthening and growth.

The additional benefit of citrulline is that associated with the ammonia in the liver, and outputs it from the body. The ammonia can be toxic to the liver. Accumulates not only in poisoning, but also in poor nutrition, combined with strenuous physical exercise.

The team of Dr. Aguayo conducts their research involving two groups of athletes, some of which consume drinks artificially enriched with L-citrulline, the other - fresh watermelon juice. Six months later, both groups showed improvements on most parameters monitored, but in the second group, they are considerably more pronounced.

The researchers carried out a number of tests: endurance and strength, and blood tests are positive - L-Citrulline of fresh watermelon juice is absorbed much better than from dietary supplements. This is due to its high bioavailability - as such, adjuvants are used by the body more easily and efficiently.

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 products, facilitating 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.

Say "No" to the coffee!

Studies have shown that drinking of coffee results in high levels of cortisol, so choose caffeine in the form of capsules

Caffeine has many benefits including increased fat burning, increased strength, better focus and concentration. And although Bodytime recommends takingcaffeine in capsule form, most people continue to consume their first dose of the day through the coffee.


But a new study in Greece showed that when the subjects drank about a cup of coffee in the morning, their level of cortisol getting higher than if only drink water.

Cortisol (catabolic hormone that can have deleterious effects on muscle mass) is high in the morning and decreases as the day progresses. But that does not mean you have to completely opt out of coffee.

The caffeine in the coffee may be reacted with other chemicals, thus maintaining high levels of cortisol. The researchers found that even decaf cause more cortisol than water intake.

So forget your morning coffee brewing and have a 200 - milligram capsules as a dietary supplement. You will get all the benefits without the increased risk of high levels of cortisol.

Is it possible to upload more with fast food

When it comes to diet, think of it as a marathon, not a sprint for!

Remember how your mother always reminded to chew your food on the n-number of times. She definitely knew what she was saying!

Well-chewed food will not only help for her better, faster absorption and will help to make the digestive system to "work" properly.

 If you do not chew your food properly, will definitely have problems with your digestive system, which means - less nutrients such as amino acids, which should enter into your muscles, which means a decrease in muscle mass uploading.

Citing a study in China, the speed at which you eat your portion is proportional to the percentage of body fat that you hold.

Scientists at the National Institute of Health and Nutrition in Tokyo, did a study in which 1,700 women joined. In 2003, reported that the more - quickly ate people in the study, the more his body fat index (BMI) has increased.

Another study by University School of Medicine, Nagoya, fell in the study over 2700 men and over 800 women. This study was not much different in result with that of China, but here, except that they increased their body fat index (BMI), a large percentage of individuals had a higher levels of blood sugar and insulin than those to eat slowly.

 What could draw as advice from both universities is that if you eat slowly, you may not increase its percentage of body fat and can accumulate times more muscle mass.

Strategy to increase muscle mass by controlling carbohydrates

Fact: If you want to build muscle mass, then you will need carbohydrates in your diet.

Problem: Many of us accumulate fat just reading the word "carbs".

What should a person who is sensitive to carbohydrates and easily accumulate extra pounds? Be attributed to fear and never to eat them, because once you become fat? To give up bodybuilding and indulge in eating any sweets?

Control your carbohydrate

You need a release of insulin during your workout table. This is an extremely anabolic hormone, it is also extremely anti-catabolic, which means it is incredibly valuable in building muscles.

For most people, however, maintain a high level of carbohydrates all the time will lead to excessive accumulation of fat. In the beginning it might be fun to watch your weight on the scales go up, but after a few months do not be surprised if you see a sumo wrestler in the mirror.

But eating too little carbohydrate prevents the accumulation of sufficient muscle mass. People with lower insulin sensitivity should use carbohydrates reasonably.

 We will offer you several ways to control carbohydrates, which help clean upload muscles. You should experiment to find what works best for you.

Quick Note: These plans are not suitable for abnormal guys!

It is assumed that you are clean before you start (with visible abdominal muscles and lean lower back). If not, it needs to burn some fat before you begin.

 Method 1: Target Approach

Similar to exhibiting ketonic diet, this method aims at utilizing carbs around training (before, during and after). The rest of the day should not even think about them, but in a pinch you can afford only a few vegetables or nuts. On days when you train, things are the same: stay away from carbohydrates. This method maintains insulin levels low all the time, except during some training.

Take about 3-3.5 1-1.5 grams of protein and grams of fat per kilogram of body weight. Carbohydrates around your workout can be up to 2 grams of weight. Here's a sample plan for

 100 pound person

1. Non-training days: 325 g protein, 125 g fat (2425 calories) 
2. Training Days: 325 g protein, 125 g fat, 200 g carbohydrates around your workout (3,225 calories)

Remember that this is just a basic starting point for. After a week or two, you may find that you need to increase or decrease the carbohydrates (the same goes for protein and fats) to achieve the necessary progress. You just have to experiment.

 Method 2: Charging after workout

This approach works best for those who train in the late afternoon or evening. It similar to the first, but it applies only to carbohydrates after exercise.

If you eat after a workout 3 times, then add carbs to each portion. Initial nutritional values ​​are the same as in the first approach, but carbohydrates should be limited to post-workout meal. For example, if you have 200 grams of carbohydrates per day, then divide them into 65 g of each of the three portions after training.

Method 3: Moderate Approach

With this approach you have protein, fat and carbohydrates for almost every meal, except that after a workout, you need to skip the fat and this bedtime, when you should not eat carbs.

All other daily meals will include three types of nutrients with emphasis on protein and fat and the amount of carbohydrates is low to moderate.

 This may sound a bit counterintuitive at first, but by combining three types of nutrients you will get much slower, steady release of carbohydrates, which controls insulin levels in a very good way.

Starting daily amounts of nutrients are the same as in the previous methods.

 Sample plan for 100 pound person

• Nutrition 1: 55 g protein, 25 g fat, 30 g carbohydrates 
• Meal 2: 55 grams protein, 25 grams fat, 30 grams carbohydrates 
• Meal 3 (post workout): 55 g protein, 50 g carbohydrates
• Meal 4: 55 grams protein, 25 grams fat, 30 grams carbohydrates 
• Eating 5: 55 g protein, 25 g fat, 30 g carbohydrates 
• Eating 6: 55 g protein, 25 g fat

 And again to repeat. If necessary, you can make changes by adding or subtracting carbs, depending on your individual characteristics and needs.

Food choices

Stick to healthy, organic, whole foods that are appropriate for bodybuilding. Here's our list:

• Protein: Eggs, beef, chicken breast, turkey breast, fish, high protein powder, cottage cheese

• Fat: Pure olive oil, nuts, natural peanut butter, almond oil, fish oil, coconut oil   

• Carbs: oats, rice, potatoes, bread, fruit, vegetables

Carbohydrates and muscles

Anyone who trains a lot and very hard training your muscles need more carbohydrates. Carbohydrate intake to build mass without fat should be 50-60% of your daily caloric expenditure or 6.5-11 grams per kilogram of body weight.

 6.5 g is possible to be sufficient for beginners and intermediate fitness freaks, which means that 80 kg of body weight carbohydrates should be 520 grams per day (80 x 6.5 = 520), for example when 130 kg, carbohydrates increased to 845 g daily.
 If you want to determine your specific needs carbohydrates allow the body to guide you. If you receive 8 grams per kilogram of weight and start gaining mass but body fat, lower intake of 6 g.
 People who constantly struggle with enlarged waist often explain that they are sensitive to carbohydrates and think they have to come down in six grams a day to be able to build muscle without adding fat. If you want to remove the fat and at the same time rising muscles, you may need to download carbohydrate intake below 6.5 g, but you should not fall below 4.5 grams per kilogram of body weight.
 It is a mistake to completely remove carbohydrates from the diet, believing them to be the enemy of an athlete. If you feel faint or stop rising muscles begin to slowly increase your carbohydrate intake. The easiest way is to add a fourth-carbohydrate diets and track the results. But be careful with portion sizes, not pass your limit.

The best carbohydrate foods for muscles

Glycaemic index determines the speed at which the body turns food or beverage in the blood sugar.
Foods with a low glycemic index are preferred for long-term release of energy and curb hunger, and those with a high glycemic index are more effective for fast charging after a serious workout. When you combine carbohydrates with proteins reduces the glycemic index (for example, a combination of rice and meat, glycemic index of rice decreases).

 1. Foods with a low glycemic index, slow release energy
  
- Oat products
- Rye bread
- Barley
- Beans
- Green vegetables such as spinach and broccoli
- Apples
- Bananas
- Oranges

 2. Foods with a high glycemic load after workout

- Rice
- White bread
- Melon
- Pineapple

Pushups: perfect exercise

Perhaps one of the most popular and favorite exercises from Athletes around the world are pushups. One reason for this is that they are easy and convenient exercise, which does not require any special equipment or training.
Many people believe that push-ups are an exercise only for the upper body. This, of course, is not true - pushups involved simultaneously different muscle groups. Indeed, the main muscles involved in this exercise are the chest and triceps, but perfect performance, it is necessary to tighten all your muscles - from shoulders to toes. Therefore pushups tighten both buttocks, abs, arms, legs and hips.
Although there are different types of push-ups, the basic principle remains the same - the body weight should not fall only on the hands, not the buttocks, abdomen or legs. Breasts should not touch the floor. They should be within 5-7 inches of the ground.
 Advice for beginners:

•   If your classic pushups seem difficult, you can perform the same exercise, but the knees. This will reduce the burden they have to lift it halfway.
•  If you want to tone it down the stress on your wrists, do push-ups with clenched in fists. This burden will fall on the hands and wrists fists will not be loaded. When you run this kind of push-ups, calling into his hands soft mat. 
• To work different muscle groups when doing push-ups, change the position of the hands and the distance between them.
• Do push-ups against a mirror or ask your gym instructor to monitor your progress. This will make sure that you follow the exercise correctly.
• Keep your body upright. Do not move your waist, knees or hips.
• If you want to tone and tighten your muscles without building your mass do pushups on their knees with more repetitions.
  
• If you want to gain muscle mass in the arms and back, do a few pushups classic where the fulcrum is feet, not knees.

Food for building muscle mass

Any kind of protein shakes and supplements ...

* Protein bars
* Whey protein shake
* Casein shake
* Egg protein shake
* Soy protein shakes and soy desserts - a vegetarian source of protein
* Hemp Protein shake - another vegetarian source of protein
* Mixed protein shakes

 Animal sources ...

* Beef
* Hen meat
* Chicken - chicken breast (skinless)
* Turkey - turkey breast (skinless)
* Duck
* Roe
* Pork loin and ham
* Lamb drumstick
* Rabbit
* eggs

 Most fish and other seafood ...

* Tuna
* Sardines
* Trout
* Salmon
* Sea slugs
* perch
* Pollock
* Anchovies
* Catfish
* Mackerel
* flounder
* Herring
* Swordfish
* Turtle
* Cancer
* Mussels
* Shrimp
* Oysters

 Nuts and seeds - high protein foods for vegetarians

* Unsalted cashews
* Unsalted peanuts
* Raw Almonds
* Hazelnuts
* Brazil nuts
* American walnut
* Walnuts
* Pine Nuts
* Pistachios
* Hazelnuts
* Pumpkin seeds
* Sunflower seeds
* Chia Seeds

 More protein food ...

* Hummus
* Seed (wheat meat Chinese dishes)
* Tempe (Indonesian soy product)
* Natural peanut butter
* Cashew Butter
* Almond oil
* Beef Jerky
* Tofu and soy products