Which are forbidden foods after workout?

Great figure is a combination of two things - sports and a healthy balanced diet. There are foods and supplements recommended for a person to consume before a workout because it gives a boost of energy and improve focus. On the other hand, there are some products that are bad on both - health and on the figure. Precisely should avoid them after sport because otherwise you ruin all your efforts. Here is what are forbidden foods after a workout:

1. All kinds of salty snacks. It is not unusual to feel the need for something salty after a workout. While you do exercise your body releases nutrients along with sweat (including potassium). Instead of salty snacks, eat a banana or a few pieces of dried fruit. Bananas are known for their high potassium content, and definitely a much healthier alternative.

2. Sweets and fizzy drinks. There is no greater mistake than that after a workout to consume sugar-containing foods or drinking carbonated beverages. Sugar is known for its long-term effects on the body, one of which is to slow down the metabolism. Your metabolism plays an important role in the process of losing weight - the faster it is, the quicker you will reach your desired weight. Sodas themselves are harmful because they swell up the abdomen.

3. Fatty foods. Avoid foods with more fats such as french fries, for example, as well as fast food. Remember that you exercise because you want to reduce the total fat in your body rather than increase them. At the same time your body needs to produce more glycogen - important substance, stored in the muscles and liver.

4. Raw vegetables. Although raw fruits and vegetables are an important part of a healthy diet, it is important not to focus only on them. During a workout your body uses almost all of its energy and burns a significant amount of calories. Raw vegetables will not be able to recover all the lost nutrients that your body needs.


5. Confectionery. Although the cakes will fill you up for longer, they are definitely not a good choice for your post workout meal. Your body needs high-quality carbohydrates to restore glycogen lost during exercise. Also confections are not reliable and healthy source of nutrients.

3 types of food that lower cholesterol

 Soluble fiber

Soluble fiber can be found in oats, beans, barley, prunes, bananas and many other fruits. They limit the absorption of cholesterol in the bloodstream, and thereby reduce its overall level in the body. The daily recommended intake of fiber is 5-10 grams. About a cup and a half of oatmeal contains about six grams.

 Nuts
Nuts contain polyunsaturated fatty acids, which also limit the high level of cholesterol in the body. Walnuts, almonds, hazelnuts, peanuts and some pine nuts may help you a lot. Nuts, in particular, are known that support the healthy blood vessels. Research has shown that even a handful of nuts can reduce the risk of cardiovascular diseases. Avoid salted or candied nuts, eat them raw. Do not overdo it, because they contain a lot of calories.

 Omega-3 fatty acids
Omega-3 fatty acids, found in certain types of fish are considered to be the best option in the fight against cholesterol by many. The risk of blood clots and high blood pressure is usually reduced by the consumption of these fatty acids. We recommend at least 2 meals of fish a week. Highest levels of omega-3 fatty acids are found in the following species: mackerel, trout, herring, sardines, salmon and halibut.

Baking is the best option for the preparation, in order to avoid additional saturated fat and get healthy food. Those who do not like fish can acquire omega-3 fatty acids from flaxseed oil or as a dietary supplement capsules.

Unless you are at serious risk of heart disease, or have high cholesterol levels, the overall change in your diet may be too extreme. You can make enough swapping "bad" foods for "good" when you know how to differentiate them. For example, you can use nuts in your salad instead of meat and cheese. Replace the steak with smoked salmon for some time, you will not regret it.

25 basic fitness facts that you should be aware to be able to achieve progress in the gym

1. Losing weight is not so much physical as mental challenge - it's all in your head and the biggest change has to start right there.

2. Dehydration of the muscles with only 3% can cause a 10 percent loss of their physical strength.

3. Proteins have the highest thermic effect of food (TEF)

4. Just because you're weak, does not automatically mean you have a low body fat percentage

5. Squats are an exercise that should be compulsory in any exercise program

 6. Body burns at times more calories over 23 hours, during which do not training than in one hour, during which it is subjected to intense physical activity.

7. 1 gram of carbohydrates contains 4 calories. 1 gram fat contains 9 calories. 1 gram of protein contains 4 calories. 1 gram of alcohol contains 7 calories.

8. To remove 0,5 kg of body weight you have to burn 3500 calories

9. An average person can store up to 500 grams of glycogen in its body

10. Muscle glycogen is composed of about 3 parts water and 1 part glucose.

 11. Can not cause fat loss in only one part of the body such as the abdomen. The truth is that belly will start decrease, even when the total percentage of fat in the body decline.

12. Muscle weighs as much as fat, but unlike them, they are denser and therefore muscular body always looks visually weaker though weight loss is the same as the limp.
  
13. Formulas for calculating body fat and ideal weight based on the ratio between height and weight can not be accurate because they do not take into account the individual physiological characteristics of each individual.

14. The more intense it is a workout, the greater effect it has on the burning calorie of the end of the physical activity.

15. By itself not eating late at night leads to weight gain - overeating, however in the TV during your favorite show or series night surely will make the scales jump up.

16. That in its content a product is listed as "whole grain" does not make it healthy.

17. There is a direct correlation between high fitness level of the people close to you, and your own physical form.

18. Much more difficult to gain 5 kg pure muscle mass than to download 5 kg body fat

19. In people over age 18, mast cells can be created but not lost - only shrunken.

20. 90% of the healthiest foods in the big chain stores are located in the perimeter around the shelves of fruit and vegetables

 

21. There are 3 types of skeletal muscle fibers - slow oxidative fibers, fast oxidative fibers, white muscle fibers.

22. The increase in physical strength is achieved by the hypertrophy of the muscles.

23. The more muscle a person has, the more calories can burn his body when at rest.

24. Healthy levels of testosterone in the body are equally important for both men and women.

25. 80% of people who start training fitness regime quit after the first or second week

Frappuccino contains sugar as much as 31 biscuits

They are sweet, creamy and cold - the perfect choice for a summer drink. Many experts, however, condemn them as "toxic bombs sugar" because it is found in a frappuccino has the same amount of sugar as 31 biscuits. Investigation of "The Mirror" shows that favorite summer drinks some coffee chains contain alarming amounts of sugar.

Besides sugar, in the composition of these drinks have more saturated fat, which recommended daily amount is exceeded only by a few sips. Some kinds of summer frapeta mislead with a healthy appearance, as they contain fruit in the title. Expert advice is to avoid drinks with cream and whole milk because the calories in them vary around 550.

Other option is to select a small amount of drink, reduce sugar or remove any harmful ingredients such as cream, for example. Even if you think that skipping greasy hamburger, you save calories, the truth is that an "ornate" frappuccino may even exceed the calories of junk food. Many world famous brands of coffee are under pressure to show the nutritional value of their products.

Only in this way, users will have full clarity what is worth eating. Activists against obesity in the UK even go further and suggested that the government imposed restrictions on calories and sugar in drinks and food, the newspaper Daily Mail. 

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.

Strategies for faster fat burning

When it comes to planning the menu, so that it is both dietary, yet healthy, yet helps your metabolism, there are many different strategies for feeding. Some experts, nutritionists advise to include in your diet green tea, chilli and caffeine that increase metabolism. The real secret to creating a diet in which to burn more fat, however, lies in a balanced menu.

Here are five tips on how to eat to boost metabolism and at the same time to feel full.

1. Bet on the proteins

The digestion of the proteins takes more time and energy to the body, leading to an increased rate of thermogenesis. This may help to promote weight loss, as the speed of said thermogenesis dictates how many calories will be used in this day of operation of the body.

Furthermore proteins help build muscle mass, which causes the body to use more calories during the whole day. In terms of food intake, it means that each of your meal should contain lean protein like white meat, turkey and fish.

2. Do not remove milk products from your diet

Dairy products are often reduced to a minimum in some diets, since most of them contain fat. Actually dairy can help promote weight loss. Although the reasons for this are not entirely clear, the researchers noted that the increased intake of calcium and vitamin D, may be associated with it. Researchers found that three servings of milk, cheese, yogurt per day lead to a better metabolism.

3. Snack oatmeal and quinoa

Study in 2008 found that obese adults who eat whole grains lose significantly more fat from study participants who took the same calories, but do not consume whole grains. In addition, these foods contain a lot of fiber, leaving the person feeling full.
  

4. Do not remove all the fats from your diet

If you want to go on a diet to improve your metabolism, it will probably avoid all foods that contain fat.

But it should not! Studies have found that so-called "mediterranian" diet, which contains considerable amounts of healthy monounsaturated fats such as olive oil, actually result in a greater weight loss than the mode with a low fat content. Healthy fats are necessary for the processing of nutrients and also act filling.

5. Increase your fiber intake

No matter if you get them from fruits, vegetables, legumes and whole grains - fiber are key to maintaining a healthy metabolism. Like proteins, fibers are digested more difficult, leading to a better metabolism.

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.