Vitamin D for muscle growth

Take vitamin D to increase testosterone levels and strength.
 Two new research even emphasize the importance of vitamin D when it comes to muscles. German researchers found that men with - high levels of vitamin D in the blood have - high levels of testosterone and lower - related sex hormone-binding globulin than those with lower levels of vitamin D in the blood. By - low globulin levels mean that more testosterone is free to connect with muscles and increase muscle growth.
 Another study found that women with - low vitamin D levels are significantly more fat in the muscle than those with high levels of vitamins. The human body can store fat under the skin as well as muscles. Most of the fat in the muscles not only mean - a high percentage of body fat, but potentially - weak muscles.
 To ensure that the level of vitamin D in your body is high enough, and testosterone levels and muscle strength, take 2000 - 5000 international units (IU) of vitamin D3 per day with food.

Muscle fever

 Muscle fever, physical discomfort that occurs after exercise or after other more intense physical activity.
Sometimes it occurs in the first training of people who were not particularly active, but also suffer from it and systematically exercise. According to the latest data on stiffness, unpleasant feeling actually comes as a result of enhanced processes that occur in the muscles and their growth. The muscle responds to training by reinforcing to a degree higher than the previous building of new muscle tissue segments. This process of reinforcement causes cells to grow and put pressure on surrounding nerves. The duration of stiffness between 24 and 72 hours.
 The best remedy for fever, muscle stiffness itself that was caused recently. Once you get used to the pain, he can carry it easier for weeks, after having served once the initial pain. So you only need to train regularly. There are methods that help for preventing muscle fever, these are good warm-up muscles before workout meal before taking a ride high in carbohydrates that burn slowly and supply muscles with energy, magnesium is a very important element contained in peas, but can taken and capsules.
 Dehydration increases the occurrence of muscle pain is so very important intake of water during the workout and then! 
 When doing cardio, take breaks eat an apple or banana, sugar will load your muscles with energy. Also important to warm up before exercise is not to stop abruptly. After a workout, let the muscles relax. After exercising in the next 8 hours is better to eat foods rich in protein will help muscles is an even faster.

Diet against atherosclerosis

Well-prepared diet can help lower levels of bad (LDL) cholesterol, raise levels of good (HDL) cholesterol, and generally to protect the heart.
 Food consumption is recommended that:
whole grains
raw vegetables (especially leafy green)
fruits
soy
beans
peas
fish: salmon, mackerel, sardines
honey
onion
garlic
sunflower seeds, flax, pumpkin
algae
wheat germ
 Food consumption of which should be limited:
tobacco
red meat
eggs
dairy
dark meat of chicken or turkey (high in fat)
hydrogenated fats
fried foods
coffee
salt
alcohol
sugar
refined cereals 
Take in fewer calories. Large meals predispose to obesity - the biggest enemy of heart. 
Eat foods rich in fiber. In a 1996 study says that men who take through food daily 28 g fiber, significantly reduce the risk of cardiovascular attack.
 Reduce coffee. Caffeine contained in it is directly related to the level of cholesterol in the blood, particularly in people consuming more than three cups of coffee a day. 
 Eat fruits and vegetables, whole grains, fish, dairy products (low-fat), lean meats, nuts and seeds. Including these products in your diet, you will take less fat and cholesterol.
 This type of diet will lower cholesterol and fats in the blood by about 20%. The risk of heart disease decreases by 2% for each 1% reduction in cholesterol, if you apply a diet low in fat, high in fiber and contains a variety of complex carbohydrate foods. Or in general, you can reduce your risk of heart disease by 40 percent.
  Here are the foods that are especially important for heart health: brewer's yeast, garlic, ginger, green tea, oatmeal, onions, plums - dried soy and wine.

Healthy diet. What is it?

Building healthy eating habits is not as complicated and confusing, as many believe, and need not necessarily be a challenge. In support of this statement we present tips on how to eat sensibly and to switch to a healthy diet. VARIED AND NATURAL FOODS

 The first principle of a healthy diet states to adopt a variety of foods as foods provide variety and important nutrients for the body, good for overall health. Due to the lack of variety in food, many people in today's society are overweight, which a few decades ago was unknown to the world.
 Eat fruits, vegetables, whole grains and legumes are rich in complex carbohydrates, fiber, vitamins and minerals which in turn are low in fat, and very importantly - low in cholesterol. These foods should provide the majority of your day's calories and the remaining calories should come primarily from low-fat dairy products, lean meat and poultry, and of course - fish. 
 By following these tips, it does not mean you have to deprive yourself of your favorite and not-so-healthy foods. While your diet consists mostly of foods low in fat and includes complex carbohydrates, it could easily feed a chocolate or your favorite hamburger.
 A healthy diet also gives you an opportunity to try new foods and new. Try and turn in your diet healthier products such as vegetables, fruits or grains that have not tasted before, or were not part of your daily menu.
Remember that a healthy diet should not be boring or test, it should be your pleasure!

 GUIDELINES FOR HEALTHY EATING 

1. Balanced amount of protein and fat
2. Limit your intake of saturated fat
3. Consume foods rich in complex carbohydrates
4. Limit your sugar intake 
5. Make sure you include enough green, orange and yellow fruits and vegetables in their daily
6. Variety 
7. Limit sodium intake
8. Try to provide the body with its necessary vitamins and minerals from food 
9. Maintain optimal body weight
10. Enjoy the food

Pomegranate for inflating

Drink 250 ml of pomegranate juice with 20 grams of whey protein before your workout for better pumping

 Every hardcore bodybuilder knows that you need to take stimulants such as arginine nitric oxide, not only for pumping, which provide, but also for muscle growth and endurance. But few know that a cold, refreshing glass of pomegranate juice is a great way to increase the level of nitric oxide.

 Pomegranate juice is effective in protection levels of nitric oxide against oxidative destruction. In the laboratory, the researchers compared the effects of pomegranate juice on nitric oxide action of other antioxidant-rich sources such as grape juice, blueberry juice, red, vitamins C and E.

 Pomegranate juice is - effective in the protection and restoration of nitric oxide by others. In some cases, it appears 300 times - powerful. Researchers found that the powerful antioxidant activity is the main cause of the positive benefits of the juice of nitric oxide.

 Drink 250 ml of pomegranate juice with 20 grams of protein right before the workout. This will give you a better pump, but also slow 40 g carbohydrates to refuel during your exercise. Most fruit juices, such as pomegranate are partly glucose (for fast energy) and fructose (lasting source of fuel).

 Since the pure pomegranate juice has an intense flavor, mix it with water or whey protein. Protein powders with vanilla and strawberry flavor work well in combination with the stimulus of nitric oxide.

Diet for a sedentary lifestyle

Strict diets are not appropriate for a sedentary lifestyle. They just exhausted body and does not lead to lasting results. To increase physical activity, lose weight with diet for a sedentary lifestyle.
Fitness classes take time and effort that many people still do not find it necessary to make. This sample diet for a sedentary lifestyle will help you lose weight and will "contribute" to increase physical activity, charging the body with all the vital substances. Diet is respected 1-2 weeks sample menu for each meal as there are several options that you can combine your choice.
 Diet for a sedentary lifestyle - Menu
 Breakfast (about 250 calories): 

Option 1 - 30g. oatmeal soaking in a bowl of low fat milk
Option 2 - 1 toast bread, 1-2 tomatoes, 1 tablespoon cottage cheese
Option 3 - banana sandwich of two thin slices of bread, 1 banana, 1 tsp honey and 1 tablespoon cottage cheese
Option 4 - 1 slice wholemeal toast bread with cottage cheese, 1 egg, 1 cup orange juice

 Lunch (about 250 calories) 

Option 1 - 1 coleslaw, 1 apple, 2 slices sandwich wholemeal bread filled with cold boiled 50g. chicken (without skin), 1 bell pepper, sliced into circles
Option 2 - 1 salad of tomatoes and cucumbers, 2 peaches, 2 slices sandwich wholemeal bread stuffed with 30g. shredded cheese, 1 tablespoon light mayonnaise 
Option 3 - 1 shopp salad, 1 banana, 2 slices sandwich wholemeal bread stuffed with low-fat cheese in 80g., 2-3 cucumber slices
Option 4 - 2 boiled potatoes, 1 coleslaw, 1 cup low-fat yogurt

  Dinner (about 400 calories): 

Option 1 - 300 g steamed vegetables
Option 2 - 150 g boiled or roasted chicken or turkey (without the skin), 2 boiled potatoes, 1 salad of tomatoes and cucumbers
Option 3 - 100 g cooked spaghetti with canned tomatoes, 100g cooked chicken, 50g. finely chopped lean ham, 1/2 cup yogurt, spices
Option 4 - 1 shopp salad with toasted one slice whole grain bread, 1 cup of orange juice

 Between meals (about 200 calories):

Option 1 - 2 peaches 
Option 2 - 1 oat biscuits

Include pineapple in your menu for 3 kg less

To get rid faster than extra pounds that have accumulated over the winter and spring, you can help by regularly to eat pineapple.
Nutritionists say in only a week so you can get rid of not less than 3 kg. 
Must take more liquids: tea, juices and mineral water. 

Thanks to this vitamin-rich diet not only the body get rid of excess weight, but also fill their stocks of:
- Potassium, which is necessary for the kidneys and heart
- Zinc, which is actively involved in maintaining a healthy and clean skin
- Magnesium, which is necessary for bone and nervous systems.

 During all this time is not even possible to follow very strict diet. Suffice it after each meal to drink a cup of pineapple juice, U.S. nutritionists cited by the magazine Prevention. According to them, this exotic fruit contributes to the breakdown of fats and prevents their accumulation, while supplying the body and large amounts of minerals and vitamin C.