Burn slower train longer

Your choice of pre-workout carbohydrate can have a huge effect on your workout

  
 Why ? 

Slowly digestible carbohydrates will maintain low levels of insulin, which will help you burn more fat during exercise and to have a continuous energy. Adding a quick protein before your workout, and whey for example, will help to prevent muscle breakdown during exercise and accelerate protein synthesis immediately after the workout is over. Our view is supported by others.

 Research

National University of Physical Education in Taiwan exposed eight male athletes of the load to exhaustion during 2 separate training sessions. During the first they run three hours, after having consumed a diet rich in slow carbohydrates. In the second exercise they run three hours after they ate fast carbs.

 The result

As reported in the International Journal of Sport Nutrition and Exercise Metabolism, athletes were able to run almost seven and a half minutes longer after they ate slow carbs compared to workout before they ate fast carbs. The reason? Runners burn more fat for fuel during exercise when fed with slow carbohydrates.

 The lesson

Selective pre workout carbs wisely. Make sure that they are slow to absorb fruit, bread, pasta, oatmeal and sweet potatoes. This will help you to maximize your energy levels throughout your workout and at the same time to enhance fat burning. Keep fast carbohydrates (such as sports drinks) for post workout.

Carbohydrates problems

What is the amount of carbohydrates in a period of increased muscle mass anddoes it matter from what sources are they?

In the period of muscle mass need to take enough, even a little more calories and carbohydrates. 

At higher load your body will need more energy and burn excess carbohydrates first, without using this protein that eat to gain muscle mass.

Chris Aysen food spec says that carbohydrates are the main source of energy during the period of muscle mass. "If you do not eat enough carbs you will be able to train, but less productively and less make full," adds Chris. It is very important to know that the carbohydrate play an important role in the secretion of insulin - particularly important hormone that helps to the transfer of amino acids from food rich in protein, to the muscle, where they can be used for accumulation of additional mass. Insulin also blocked strong catabolic hormone cortisol, secreted in stressful situations.

If you suffer from a lack of carbohydrates, your body will start to burn protein for energy, proteins that otherwise would go to gain muscle mass.

Bodybuilder who wants to gain muscle mass, but has a slow metabolism, you should start with about 5 grams per kilogram of weight per day. For example, if you weigh 100 kilograms you need 500 grams of carbohydrates a day. However, this proportion is only an initial guide. If after a few weeks it does not work, you need to increase your calories by about gram per kilogram of body weight. So increase your calorie intake until the result is available. For athletes with fast metabolism will probably take about 10 grams per kilogram of body weight, and for women about 4 grams per kilogram.

Particularly important are also sources of carbohydrates that we eat. Three types of sources - intricate "unprocessed", intricate "processed" and simple. Complex unprocessed foods are generally rich in vitamins, minerals and fiber. They have alow glycemic index. This is brown rice, coarse-grained bread, red potatoes, oats. 

The second type of complex carbohydrates - "processed" are foods that one way or another are refined and processed. In comparison with the "unprocessed" these have a higher glycemic index (rich in simple sugars), and less rich in vitamins and minerals. They degrade rapidly. These carbohydrates are found in white rice, white bread and even some pasta. The third type are simple carbohydrates, including sugar, fruit, soft drinks. They have a very high glycemic index and is immediately absorbed by the body.

Which of the following sources to consume?

Simple carbohydrates are the best choice for the time immediately after the workout. Studies show that they very well act on complex carbohydrates in recovering spent during exercise glycogen reserves. Chris Aysen advise of everyday meals to stick to less processed carbohydrates with a low glycemicindex.

Generally natural products that do not change and passed processing. In this sense, the brown rice is better than white. It will hardly help you build muscle, but it is rich in vitamins and minerals and generally more useful for the body. 

For its part processed carbohydrates contain more fat, more sugars and less fiber.

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.