Think fast

Rapidly assimilable protein is the right choice for pre-workout

 If you are a bodybuilder, definitely you need a high quality fast-acting protein before your workout. Well, not about eating on the road to fitness, and for 45 minutes before entering the hall.

Amino acids reduce the loss of muscle mass and start the anabolic process, which is a much better option than starving muscle and atrophy for two - three hours. Besides whey, another good choice is egg whites.

 Egg whites are a high source of protein compared to whey and amino acids in the blood supply in the fastest way. A good choice of food would omelet. To avoid dealing with a dozen eggs, you can buy pre-packaged protein in boxes.

Another option is pure meat (without skin or bones) of turkey, chicken or fish. These proteins are not as fast as whites, and absorption becomes even more difficult if they are boiled, not grilled or pan fried. If the meat is tough, digestion is more difficult. You can stimulate the absorption if cut chicken into small pieces, making chewing more effectively and improve the access of digestive enzymes.

 It is important that the meat is clean. Fat delay gastric emptying and slowing the process of digestion. This means that nutrients are released slowly, which is not good for your practice. Instead of cheese, oil or butter for flavor, use chopped tomatoes, vegetables, herbs and spices.

As might be expected, red meat is not a good option for pre-workout. Absorption takes a long time, so it is better to focus on egg whites, whey, chicken and fish.

How to have more energy ?

We all need a lot of energy, especially during the busiest times of the day. There are countless materials that are devoted to this important topic. We will offer a few tips to increase daily energy and you just have to use them to forget all tiredness and lack of humor.

Although you probably will be not able to apply everything, even a 1-2 performance of our recommendations will help you feel a perceptible difference in a positive way, and this will be reflected in the great work and the gym.
Here are our 10 tips. Let's get started ...
  
 1. Eat more often.

Perhaps the most important recommendation that you should follow and it is mandatory. The reason for the importance of frequent meals should you clear: food = fuel = energy. Whenever you feel that your energy levels are lower, you just have a healthy breakfast.

  2. Eat natural and pure as possible.

Of course, it does not matter how often you eat is important and what you consume! Avoid processed products filled with chemicals, preservatives, salt, refined sugar. No benefit from them, but only harm.  Emphasize fresh fruits, vegetables, natural food that is not processed with tons of chemicals.

Quality food will supply your body with plenty of nutrients that will recharge your muscles and your brain so that you will be top level in the gym.

  3. The proper amount of carbohydrates.

Many people involved in fitness, go too far in restricting carbohydrates per day. The truth is that our bodies need them, so that should not exclude them, just to find the optimal quantity for us. A good rule of carbohydrate intake is eating about 30 grams per meal.

Focus on rye or whole wheat bread, oatmeal, fruits, vegetables, bean products, brown rice, boiled or baked potatoes, are good sources of carbohydrates. Limit soft drinks, processed juices, sweets, ice cream, etc. Sufficient is a quick look on the label of a product to determine whether it is appropriate.

  4. The proper combination of vitamins / minerals / useful omega fat.

Try to get from food. Sometimes it is very difficult, so you can head to the line multivitamin and omega 3-6-9 products that are on the market for nutritional supplements.

 5. Pre workout energy matrix.

It is extremely difficult to have enough energy to workout after a long day. And it has a solution, since we are in the era of pre-workout products that flooded the market and most of them really work and maximize our results in the courtroom.

6. Hydration.

Every biological function in our body is dependent on water, including the use of sugar and fat for energy for our muscles. Better hydration facilitates the proper functioning of the body, and if you exercise, the water is more important. We're talking about at least 2-3 liters a day. 

 7. Keep track of the amount of caffeine you consume.

Yes, caffeine gives energy, but in some cases leads to a vicious circle and addiction, which is bad for you. You feel tired, drink a cup of coffee, but after a few hours have dropped again, and you need more caffeine. Limit it just before your workout and strive not to break your dream. If you drink more than 2-3 cups of coffee a day, then you are addicted and need to reduce it!

  8. Quality sleep.

Everyone has different needs in terms of quantity of sleep. For most people, seven to eight hours is the optimal option. Sleep is very important to how you feel the next day and for muscle growth.

 9. Exercise in the morning.

We know that getting up early is difficult, but even a workout of 15 minutes will be a great help to increase your daily energy.

 10. Do not overtrain. 

Overtraining is common, especially if you are exercising very intensely and you have no enough time for recovery. Train hard two days and the third do very light cardio workout. So you will not feel like lounging on your days off, and your energy levels will remain high.

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

Water and the water content

How many times have you heard the recommendation to drink at least 8 200-gram cups of water a day? And just for good health - bodybuilder should drink more.

 

Maybe thirst that makes us to drink water? Or beverages with caffeine, which can not give up, cause dehydration?

Scientists say the man needs an average of 16 glasses of water a day, and women 11. But this amount includes all fluids that you consume during the day incl. soda, tea, coffee, milk, even alcohol (if in moderation, of course). And do not forget the humidity in different types of food. After all there are large variations in the calculation of daily water needs, depending on climate, activity level and how intense sweat. All this makes the recommendation in early ancient right. When you take everything into account here, most people would be great if you just drink water when you are thirsty.

 For bodybuilders, however, is different. For them, it is generally recommended higher intake of water (3-4 liters, and even more for some) day. Water has no calories, but strengthened. This means that when you are on a diet will make her better when you drink as much water. In addition, some supplements like creatine a cell filling effect which requires extra water. A sharp and intense training further enhances the need for it. So if your goal is to remove fat or upload muscles, drink water without thirst upload tell you when.

Remember that taking decent amount of water by certain foods. The table below gives you an idea of ​​just how much water can agree with most consumed.

Cucumber (1 large) 1.25 cups water
Watermelon (1 medium slice) 1.1 cups water
Cup chicken soup 1 cup water
Corn (1 cup) 0.9 cup water
Salad (a half cup) 0.9 cup water
Cup nonfat yogurt 0.8 cup water

Judo - kink with rope

Type: Mains wiring
Main muscles performing the movement: Abs
Other muscles involved in movement: No
Equipment and facilities: pulley, rope
Level: N / A
Movement: Pulling

 Method of execution
1. Connect the cable / rope to the pulley and adjust the most - low position.
2. Stand facing the cable / rope and grab it with both hands.

3. Place the body on the opposite side of the pulley and put the rope / cable on his shoulder, running like judo - kink.
4. Drag the weight to your feet, making the body curve and maximum bend down forward.

5. Return to starting position and repeat until complete exhaustion.
6. Repeat the burden is on the other side.

Running is the best cardio

Running requires very little equipment, can be done almost anywhere and burns more calories than most other cardio exercises. Moreover performed outdoors is fun and brings great satisfaction.
     This article is intended for novice runners and it will look exactly on them. As we running requires little equipment, but it is better to wear underwear and clothes from a fabric that absorbs sweat faster and allows easy? Evaporation to feel comfortable and comfortable during your workout. Running shoes with thick soles and ankle stabilizer is also a good idea (there is another belief on this issue, but it'll look a little later).
And for women with larger bust sports bra by lastachna and robust fabric is the most appropriate choice.

 It is imperative that before running to warm up your muscles, joints and tendons to avoid unpleasant injuries. The technique of running continuously lead to disputes, but it is different and each person is different. The view that the landing on the toes or the area between the toes and the foot is the most correct, as thus spared from the heel bone in the shin to the knee. A small group of people also consider running a finger calf strain too much and also lead to injuries. It seems clear that the answer to this question is not as even professional athletes get injured and if their technique is really right that should not be happening. That's why choosing how to land during the running stay at you.

 However, the occurrence of pain and injuries has as medications and supplements that help faster recovery. Of course we recommend taking the above mentioned precautions to minimize this risk. During running breath slowly through the steps and exhale faster. Your hands should move freely in the elbows bent with narrow fingers, but relaxed, not tight. The pace with which to run should not be neither too high nor too low. You alone must find the objectives to endure as long as possible. Do not worry if it does not last a long time on his own pace.
If you get tired quickly in the beginning this is completely normal. Just keep walking energetically, and then pulse and breathing begin running. If you feel pain in the spleen, you have a lack of oxygen in the internal organs.







 Running with bare feet. Even if it sounds ridiculous, there are people who practice it.

 This is the most natural way of running and a number of arguments defending their theory: When we run barefoot, instinctive properly land area between the toes and the foot, not the ankle, the shoes provide "support" does not allow the legs to hardened and strengthening alone, shoes even expensive and slight, add more weight to the legs and slow them down.

 After running you should do stretching again. Restoration of normal breathing becomes much faster if you raise your arms above your head. Running combines very well with swimming or lifting free weights. It is good to take some restorative products such as glutamine or a complex of free essential amino acids to avoid catabolic processes after heavy load.